Many people wish to get thinner. Some go to the gym and do yoga poses, while others follow a nutrition plan. We are unsure of what will work best for us in a world where there is a wide range of information about different weight-loss tactics and diet programs.
Intermittent fasting is one such weight-loss strategy that is here to stay.
A scheduled approach to eating, intermittent fasting is not a diet. This method does not specify what food you can or cannot eat. You must alternate between eating and fasting at regular times when following this eating plan. According to research, intermittent fasting aids in weight management and can occasionally even reverse various medical issues.
As was already explained, intermittent fasting is a type of fasting in which you skip meals for a few hours each day. Short-term fasting tends to lead to reduced calorie intake, which can lead to weight loss. Intermittent fasting may help lower some risk factors for a number of diseases, such as diabetes and cardiovascular disease, but it is not appropriate for everyone. If you’re unsure about whether the intermittent fasting plan is right for you, talk to your doctor. In contrast to other diets, intermittent fasting has no set list of forbidden or permitted items.
This is one of the most popular types of fasting to lose weight. You can eat food and calorie-containing beverages for a set period, say eight hours a day, and for the remaining 16 hours, you can avoid eating.
The 16:8 method is flexible and based on a time-related feeding (TRF) model. It is up to you to select the 8-hour window to eat calorie-heavy food. While some people skip breakfast and directly start eating lunch, while others avoid eating late in the morning and start fasting early in the evening – say 9 a.m. to 5 p.m. When you restrict eating for several hours a day, it may help you in losing weight and lowers your blood pressure.
Research suggests that this method may prevent hypertension and reduce eating calories-heavy food, resulting in weight loss. Also, a 2016 study showed that the 16:8 method with resistance training helped to reduce fat mass and assisted in maintaining muscle mass in male participants. A recent study showed that this method doesn’t prevent from gaining strength muscles in women who perform resistance training with this method.
Any individual can fit this method into their lifestyle. However, few people find it challenging to avoid continuously eating for 16 hours. In addition, eating snacks and junk food during the eight hours can nullify any positive effect of this method. Thus, it is crucial to eat a balanced diet that should include fruits, vegetables, whole vegetables, healthy fats, and proteins to increase the possible health benefits of this method.