This popular weight loss method can backfire if you’re not careful.
Proponents claim that limiting meal times can help with everything from weight loss to lowering the risk of chronic disease.
The problem with this popular approach is that you don’t make decisions based on how full you are, but within a limited window of time – if you’re not careful, this setup can potentially hurt you in the long run. backfires. Before you start skipping meals, here’s what you need to know about the 16:8 fast.
What is the 16:8 diet?
The 16:8 diet is a temporary fast for better health or weight loss.
On the 16:8 diet, you spend 16 hours a day drinking only unsweetened beverages such as water, coffee, and tea.The remaining eight-hour window is when you’ve eaten all your meals and snacks. Most people do this by starting their night fast, skipping breakfast and eating their first meal at noon. No food is inherently fasting during this time, but some people follow a ketogenic diet with meals to accelerate weight loss.
Is 16:8 fasting good for weight loss?
Some studies have found little difference between people who regularly fast intermittently and those who cut their calorie intake completely.
A growing body of research suggests that a better strategy is to optimize the nutritional quality of the foods you already eat (vegetables, fruits, lean protein, whole grains, and healthy fats) rather than fasting or counting calories. Also, science shows that any potential benefits of fasting are quickly negated during the eating portion of the cycle, when appetite-suppressing hormones change, leaving you feeling hungrier than you started.
Is fasting for 16 hours a day healthy?
Forms of intermittent fasting like the 16:8 diet are based on the concept that fasting reduces oxidative stress in the body, thereby reducing inflammation and the risk of chronic disease.
Fasting is also thought to give your vital organs, digestion and absorption of hormones, and metabolic function a “rest”, according to a recent study published in Cell Metabolism. Because our bodies secrete insulin to help our cells absorb sugar, fasting has been linked to reducing our sensitivity to insulin resistance over time.
However, studies have also linked fasting to an increase in LDL cholesterol (the “bad” type). Intermittent fasting can cause dizziness and nausea, and can lead to low blood sugar and dehydration. While most 16:8 lovers drink water during Lent, it may not be enough
Should you try 16:8 fast?
At the end of the day, it’s a personal choice. However, there are some useful behaviors you can try without engaging in the riskier elements of a 16-hour fast. The first is a better understanding of mindfulness and how it affects your eating habits. First, consider these questions when deciding when and what to eat.
Are you getting enough sleep?
Cutting back on late-night snacks alone can help you go to bed earlier — a very important part of any weight loss plan. Getting 7 hours of sleep a night is associated with better weight control, lower risk of chronic disease, and improved metabolism.
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