The most popular diet is some form of giving up – either reducing the amount of carbohydrates in the diet or replacing popular foods with healthier alternatives. Without any bans, but with a promising effect on weight and the common good, the 8-hour diet comes out – we highlighted the concept of losing weight and explained who it was appropriate for.
The 8 hour diet: the idea behind the principles of fasting
The 8-hour diet, also known as the 16: 8 diet, is a variant of intermittent fasting or interval fattening. The diet is less complex and complex than other weight loss principles because it does not prohibit or prescribe food, but is mostly based on one rule: one is allowed to eat eight hours a day and the next 16 hours are fasted. Only water, black coffee or unsweetened tea is allowed during the fasting period.
Such terms are not new, but have become increasingly popular in recent years. Because the health effect of a 16-hour fast can be proven by medical studies. For example, a study in American shows Journal of Translational Medicine It is reported that a well balanced break of 16 hours of meals over eight hours after eight weeks not only reduces body fat but can also have a positive effect on overall health while maintaining muscle level. According to nutrition experts in the research project, the combination of a 16: 8 diet with regular workouts is important to the success of the diet.
Eat 8 hours, fast 16 hours: how to integrate diet into your daily routine
The benefit of an 8-hour diet: Even with your previous eating habits, you can integrate the concept of fasting into daily life. If you miss breakfast anyway, you will have your first meal of the day for lunch, your last meal in the evening – and then stop 16 business hours until lunch the next day. If, however, you like to eat something in the morning, you can rule out an evening meal, such as having breakfast at 9am and eating again at 5am. However, this variant is not cheap, if you like to meet friends in the evening to eat or without something warm in the stomach can fall asleep. Depending on your preferences and your individual needs, interval fasting can be well integrated into daily life with little practice without having to limit your own eating habits or social behavior.
In order to optimize the result in the best possible way, a healthy diet should be set at eight hours of food intake. This specifically means that sugary foods and unnecessary snacks, as well as sugary drinks, alcohol and industrially processed foods should be minimized, and fruits, vegetables, fiber-rich foods such as whole grains and proteins should make up the majority of foods. In order to provide your body with sufficient nutrients and proper nutrients, despite the reduced number of meals, powerful foods such as ginger, lemon, cinnamon, chilli or almonds that promote metabolism are recommended.
For whom is an 8 hour diet appropriate and for how long?
How much you want and can keep the weight loss concept is up to you. Just a few days of fasting based on the 8-hour principle can have a positive effect on your well-being and weight and give your body, and especially the digestive tract, new momentum. Anyone who can befriend a diet withdraws from the diet once every eight weeks or as a long-term program. To make your body work harder with weight loss, intermittent fasting can be supplemented by daily 8-minute workouts, consisting of, for example, three full-body workouts.
Less recommended and absolutely under medical supervision is an 8-hour diet for people with diabetes, pancreatic problems, thyroid disease, or pre-filled adrenal gland.