16/8 intermittent fasting: how the popular diet works
Lots of people nowadays are dreaming about enjoying their favorite food and staying slim. They are trying hard, but many techniques are outdated and demotivating: you want to try something new.
Over the past few years, people have been particularly interested in intermittent fasting, which became popular around 20 years ago. This is a time-restricted eating diet. Recent research has shown the clinical effectiveness of this method, which helps to lose weight and normalizes health.
Intermittent fasting works through activating autophagy, the body’s self-cleaning mechanism, which kicks in after long fasting. Autophagy is increased as a result of cold, physical exercises, and intermittent fasting.
Cellular autophagy plays an important role in the development and healing of the human body. With intermittent fasting, the cells of the body use their own elements in order to get energy reserves. Scientists state that autophagy is an effective method for rejuvenating the body and slowing down the aging process.
16/8 intermittent fasting and other schedules
It is difficult to measure autophagy: there is no consensus among scientists on how many hours you need to fast to achieve results. According to different sources, fasting can last from 14 to 36 hours. The most popular intermittent fasting schedules are 16/8, 18/6, 20/4, and 36 hours without food.
The most commonly practiced fasting type is 16/8 when people have 8 hours for eating and 16 hours for fasting. This kind of diet normalizes blood glucose and insulin levels. During the fasting period, the body actively burns fat reserves without being distracted by food processing. You can choose the interval yourself: for example, from twelve in the afternoon to eight in the evening, or from nine in the morning to five in the evening.
Advantages of fasting
The main advantages of this technique are special strict diet and efficiency. The disadvantage is that you need to plan your meals and eat at a certain time.
• The autophagy system is activated. The cells get rid of useless waste which leads to the development of different diseases, including cancer.
• The anti-aging mechanisms start to work.
• The level of insulin decreases, and as a result, the body starts to convert its fat reserves into energy,
• The level of growth hormone increases which mobilizes the process of fat burning.
• Fasting maintains the optimal level of cholesterol,
• Reduces inflammation processes,
• Maintains normal flora of the intestines,
• Increases stress resistance,
• Slows down many chronic diseases: from diabetes to Alzheimer's disease,
• Activates brain.
Intermittent fasting helps to:
Overcome obesity
Treat insulin resistance
Treat cholesterol problems
Improve the activity of the central nervous system
It is not recommended to practice intermittent fasting when having:
• bulimia, anorexia, and other eating disorders,
• vitamins and mineral deficiencies,
• anemia,
• during pregnancy and breastfeeding.
Recommendations
During the first days of fasting, you may experience discomfort, weakness, dizziness, and headaches. It is recommended to give up junk food, meat, alcohol, and coffee before starting the diet. You can take vitamin C and it’s recommended to drink plenty of clean, still water.
Many people practice intermittent fasting in order not to deny themselves the food they love during the permitted hours, however, it is not recommended to do so because this can be a shock for the body even when it’s the time for food. It is better to keep a balanced diet containing proteins, fiber, vegetables, fruits, berries, herbs, whole grains, and nuts. You can consult with a dietitian or therapist to determine the type of fasting best for your body.
Related Article:
Fasting Techniques
Intermitting fasting is one of those eating techniques that is gaining momentum among nutritionists and body shape seekers.
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