Lose weight with 16:8: What is intermittent fasting and how does it promote weight loss?
03/23/2019 // Cassie B. // Views

The thought of fasting to lose weight isn’t an attractive one. Many diets fail because people deprive themselves, and fasting sounds like the ultimate deprivation. However, dismissing the concept of intermittent fasting to shed some unwanted pounds could mean you’re missing out on an approach that recent research shows can truly yield positive results.

If you’re already familiar with the concept, you’ll know that there are several variations of intermittent fasting. Most involve a set number of hours per day of fasting followed by a window during which you can eat normally. Others advocate alternating full days of fasting with full days of normal eating. The ideal ratio is the subject of great debate, but a recent study in the journal Nutrition and Healthy Aging points to 16:8 as an effective combination. This means fasting for 16 hours each day and eating during an eight-hour window.

In the study, researchers from the University of Illinois at Chicago placed 23 obese individuals on the 16:8 intermittent fasting protocol for a period of 12 weeks. During the study period, they were told to fast each day between 6 pm and 10 am, but they were allowed to drink water and other beverages without calories during their fasting hours. Between the hours of 10 am and 6 pm, they were permitted to eat whatever they wanted. Crucially, they didn’t have to count any calories, which can be the downfall of many diets.

After following this way of eating for three months, the participants noted significant improvements in their health. When compared to a control trial, those following the 16:8 way of eating consumed 350 fewer calories each day on average. They lost three percent of their body weight, which is considered sustainable, and their systolic blood pressure dropped.

Brighteon.TV

Intermittent fasting has also been shown to improve the diversity of bacteria in your gut, which can make your immune system stronger and help digestion. Other benefits include lower cholesterol and triglycerides. While animal models have shown it may also reduce the risk of cancer, additional studies are needed to explore this possibility further.

Perhaps the best thing about this diet is how easy it is for many people to follow. There’s no need to count calories; the only numbers involved are on the clock you’ll look at to determine when you can start and stop eating. This way of eating is also said to curb cravings and help improve blood sugar control, which helps keep you on track. And although the study used an eating period of 10 am to 6 pm, you can set your own eight-hour eating window to suit your schedule, giving you great flexibility. Breakfast fans might shift the window earlier, while those who enjoy socializing at dinner regularly might schedule their eating hours for later in the day.

Maximizing the benefits

The study’s results are indeed very promising, but health-conscious individuals should nevertheless be careful about what they consume during the eight-hour eating period. Although the study placed no restrictions on participants, it’s unrealistic to think that you can spend those eight hours scarfing down fast food and sweets and improve your health.

Go for organic, natural foods as much as possible during your eating window, and keep processed and sugary foods to a minimum for better results. In addition, during the fasting period when you’re allowed to have calorie-free drinks, stay away from artificially sweetened beverages. Sweeteners can have adverse effects on your health and make you hungrier. Diet sodas in particular have been linked to a higher risk of stroke and heart attack. If you tire of water, consider plain tea or coffee.

The dangers of obesity extend far beyond disliking the way your clothes fit. It can be a fast track to Type 2 diabetes and coronary heart disease, and even modest weight loss can improve your metabolic health. If you haven’t been able to stick with other diets and aren’t up to the task of calorie counting, an approach like 16:8 intermittent fasting could finally help you reach your health goals.

Sources for this article include:

NaturalHealth365.com

MindBodyGreen.com



Take Action:
Support Natural News by linking to this article from your website.
Permalink to this article:
Copy
Embed article link:
Copy
Reprinting this article:
Non-commercial use is permitted with credit to NaturalNews.com (including a clickable link).
Please contact us for more information.
Free Email Alerts
Get independent news alerts on natural cures, food lab tests, cannabis medicine, science, robotics, drones, privacy and more.
App Store
Android App
eTrust Pro Certified

This site is part of the Natural News Network © 2022 All Rights Reserved. Privacy | Terms All content posted on this site is commentary or opinion and is protected under Free Speech. Truth Publishing International, LTD. is not responsible for content written by contributing authors. The information on this site is provided for educational and entertainment purposes only. It is not intended as a substitute for professional advice of any kind. Truth Publishing assumes no responsibility for the use or misuse of this material. Your use of this website indicates your agreement to these terms and those published here. All trademarks, registered trademarks and servicemarks mentioned on this site are the property of their respective owners.

This site uses cookies
Natural News uses cookies to improve your experience on our site. By using this site, you agree to our privacy policy.
Learn More
Close
Get 100% real, uncensored news delivered straight to your inbox
You can unsubscribe at any time. Your email privacy is completely protected.