Is the “16 8” diet suitable for everyone? -Healthy Home-Northern Network

Is the “16 8” diet suitable for everyone? -Healthy Home-Northern Network


Speaking of the most popular weight loss method at the moment, “16+8” definitely has its place. Many friends also feel that the effect is particularly obvious after trying it. Some people think that it is perfectly suitable for busy lazy people who do not like exercise and insist on it. Friends who can’t diet are very friendly. Today, let’s talk about what the “16+8” weight loss method is, is it safe, and is it suitable for everyone?

What does “16+8” mean?

“16+8” is a kind of light fasting, which divides 24 hours a day into two parts: 16 hours and 8 hours.

Part One: 8-hour meal period, eat all the food for the day within 8 hours.

Part 2: 16-hour fasting period. Do not eat anything with calories within 16 hours and only drink water (including lemonade, black coffee, tea, etc.).

In this way, you can arrange your meal times according to your daily schedule.

For example, you can have the following time arrangements:

Suitable for office workers with a regular schedule: breakfast at 10:00, lunch at 12:00, and dinner at 16:00. Eat all three meals.

Suitable for people who get up early: breakfast at 7:00, lunch at 15:00, and no dinner.

Suitable for people who sleep in and eat late night snacks: lunch at 12:00 and dinner at 20:00 without breakfast.

Suitable for people who are busy at work and have many meetings: breakfast at 10:00, dinner at 18:00, no lunch.

“16+8” diet without restrictions on what to eat?

The “16+8” weight loss method is an intermittent fasting model that utilizes the body’s biological clock and emphasizes “limited time” (similar to not eating after noon in the monastic precepts).

The idea conveyed is that as long as you don’t eat too much, you can lose weight! You can eat whatever you want within a limited time. There is no need to be so reluctant and unhappy, and there is no need to strictly limit “what to eat.” Of course, if you eat these four types of healthy foods during weight loss, you will not only double your weight loss effect, but also have more health benefits:

1. High-quality carbohydrates: sweet potatoes, corn, whole-wheat bread, oats (mainly coarse grains, including quinoa, brown rice, etc., you can eat buns, dumplings and other fine grains).

2. High-quality protein: eggs, low-fat milk, fish and shrimp, tofu, chicken and duck (mainly low-fat meat, including fish, shrimp, scallops, low-fat cheese, etc.).

3. Vegetables: broccoli, mushrooms, tomatoes, green leafy vegetables, and colorful peppers.

4. Fruits: apples, kiwis, blueberries, oranges, avocados.

What is the weight loss effect of “16+8”?

“Restricting meal times” is essentially caloric restriction. “16+8” can help you reduce your daily calorie intake by 20%. By accumulating in this way, you can theoretically lose about 1 pound a week, which is a safe and healthy weight loss rate.

On the basis of limiting time, if you choose to eat more of the above four types of healthy fat-reducing foods and eat less high-sugar, high-fat and high-calorie foods, the fat-reducing effect can be doubled; combined with exercise, the weight-reducing efficiency can be more than tripled!

Who is suitable for the “16+8” weight loss method?

“16+8” not only loses weight and fat, but also increases metabolic rate, prevents type 2 diabetes and hyperlipidemia, arthritis, heart disease, and extends lifespan.

But it is not suitable for everyone, for example, it is not suitable for people who are prone to hypoglycemia. Here is a brief list to determine which category you belong to:

Suitable people

1. Love eating snacks, prone to overeating, and unable to control cravings.

2. It’s easy to get started when you first start losing weight.

3. Like to sleep in and have no time to have breakfast.

4. I like to freely arrange my meals within 8 hours according to my own schedule.

5. I am busy at work and have no time to cook.

6. No time to exercise.

7. I don’t want to plan recipes every day, I want to eat and drink more freely.

8. Have experienced failure to lose weight and gained weight back.

Not suitable for the crowd

1. Frequent headaches, fatigue and constipation.

2. Eating too much within the 8-hour eating window.

3. Suffering from certain special diseases or taking certain drugs.

4. People who are underweight lose weight excessively.

5. Pregnancy and lactation.

6. Fever, illness, surgery, etc.

7. Irregular menstruation.

8. Athletes.

9. Have a history of eating disorders.

10. There are problems such as depression and anxiety.

If you judge that the “16+8” light fasting diet is suitable for your own physique, then I hope you will start taking action with this touch and strength for life transformation. Text/Wang Xiaochun (registered nutritionist)


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