How to Lose Weight by Following 16:8 Diet
Oct 27th, 2021
“I really want to lose weight. What can I do?” Nowadays, many people want to gain a perfect body shape; however, most of them cannot stick to a diet for a long time. Losing weight might be difficult and ineffective sometimes, but if you can follow the rules of 16:8 Intermittent Fasting, it will be easier for you to lose weight.
As you start, try to take meals within 8 hours per day and don’t eat anything within the other 16 hours. Mark Mattson, a neuroscientist in Johns Hopkins who has studied intermittent fasting for 25 years says that if the body go without food for many hours, it starts burning fat and exhausts its sugar stores. Therefore, WHEN you eat is very important to your losing weight plan. Most of the people who follow 16:8 diet consume meals from noon to 8 p.m. They skip their breakfast in the morning and eat brunch at noon. This timeframe is easier for you as the16-hour fasting window includes sleeping time, but you can also choose any suitable 8-hour mealtime according to your daily schedule. The most essential thing of 16:8 diet is to consume meals within 8 hours.
In addition, put low-carbohydrate diets into practice and eat whole foods. After you set up when to eat, you need to focus on WHAT to eat in the 8 hours. Carbohydrate includes starch, sugar and fiber. Research shows that starch and sugar turn into glucose after being digested. In the end, overplus glucose transfer into body fat which your weight come from. Therefore, you need to avoid consuming processed carbohydrate, such as rice, noodles, bread, cake and sugary drinks. As an alternative, whole grains, legumes, fruits and vegetables are all healthy whole foods with high fiber. If you gradually change what you eat, you can see the healthy whole foods have a big impact on your body.
In the end, don’t forget to stay hydrated. You might feel difficult to endure hunger, so you need to drink more water to get through the 16-hour fasting window. Dietitian Xin Yu Luo suggests the amount of water that dieter drink is based on their own weight multiply 35-40ml. For example, if your weight is 50 kg, you need to drink at least 1750ml per day (50kg*35ml). Apart from water, you can have drinks with no calorie like sugar-free coffee and sugar-free tea. Plus, stone broth and Chia seed are two good choices to help you satisfy hunger. Being hydrated can help you overcome your hunger within 16-hour fasting window.
To sum up, if you follow the rules of 16:8 diet, which are having food in 8 hours, eating whole foods with low carb, and staying hydrated, you will slip into your skinny jeans again soon! Don’t hesitate to try amazing 16:8 Intermittent Fasting!
Sources
Link R, (2018). 16/8 Intermittent Fasting: A Beginner's Guide.Retrieved from:
https://www.healthline.com/nutrition/16-8-intermittent-fasting
Cited Sources
Intermittent Fasting (n.d.): What is it, and how does it work? Retrieved from: https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
168 間歇性斷食 (n.d.) Retrieved from: