Intermittent fasting: 16/8, how do you do that, duration, days, hours?

For detox, lose belly fat, give yourself a boost… Intermittent fasting or “fasting” consists of alternating periods of fasting and normal eating. For example, you can not eat anything for 16 hours (16/8 method) by skipping dinner or breakfast.

Strict fasting consists of by simply not eating voluntarily for a certain number of Bayswater, broth, and herbal tea: it is very difficult and risky for a long period, mainly because of shortcomings. Hence the interest in opting for one instead of the intermittent fasting method is simple and risk-free. To clean your body, to feel better, more light and to lose weight fast, especially fat mass. For Olivia Charlet, micro nutritionist, and naturopath, healthy people can get started without any risk. You just have to go there gradually, connect with your feelings, and see what is easier to eliminate: dinner or breakfast. For people undergoing treatment, you must be accompanied.

Definition: What is Intermittent Fasting?

Intermittent fasting is a diet that consists of alternating periods of fasting (food deprivation) and periods of normal feeding. We fast a certain number of hours (or days according to protocols) to calm your body. “For example, we have intermittent fasting that exists of don’t eat anything for 16 hours. We then skip dinner or breakfast. explains Olivia Charlet, micro-nutritionist and naturopath. Some decide not to do that either Not eating for a whole day, Monday for example. Be careful: if eating is not allowed, do so throughout the fasting period keep hydrated with water, tea, herbal tea, or even “Coffee, but without sugar” specifies the micro-nutritionist.

Different methods: Fasting for 24 hours once or twice a week; quickly according to the 16/8 method (rest of 16 hours without food and meals over 8 hours) and the method 5/2: we limit ourselves to 500-600 calories on 2 days of the week and eat normally the rest of the week. There is also alternate fasting where we fast every other day.

What is 16/8 intermittent fasting?

It’s simple: 16/8 intermittent fasting consists of eating for 8 hours and doing nothing for the remaining 16 hours (16+8=24 hours). For example, we can:

► skip breakfast in the morninglunch at noon and closing dinner at 8 p.m.

Or

►skip dinner, eat your first meal morning at 8:00 am and a second meal whenever you want until 4 p.m. And this without a time limit. However, be careful: meals before and after fasting should not be huge and should be part of a healthy and balanced diet.

Intermittent fasting is flexible fasting. There are different ways of doing things, the idea is that everyone finds the method that suits them by listening to their body and their feelings. “We start by moving breakfast later and later, eventually giving up breakfast once or twice a week. You have to do it by feeling. For some people, it will be easier to skip breakfast, for others it will be dinner. The most important thing is that you don’t eat anything for 16 hours (if you follow 16/8 fasting), some people fast for 18 hours. The most important thing is that you go at your own pace so that it becomes a habit.”

“We start moving breakfast later and later until we eventually eliminate it once or twice a week.”

► 2 meals per day: “There is no problem with just two meals a day. In fact, it is very interesting, especially for lowering insulin,” which helps to break down fat. “And even though it is not the intention to go on a diet it can lead to weight loss for people who need to lose weight.”

►Fast 24 hours once a week: there the fasting lasts one day + one night. “It is also interesting, but it can cause stress for the body in the long term. You have to choose your day carefully, more of a rest day where we have no physical activity” advises Olivia Charlet. This fasting puts the body on pause so it can reset the counters. It’s about making one eat light and Start eating again 24 hours later immediately just a light breakfast. Meals before and after fasting should not be huge and should be part of a healthy and balanced diet. It is important to hydrate well throughout the fasting period. Light broths are allowed.

How long can you fast intermittently?

For those who decide to use intermittent fasting consisting of just doing two meals a day as with 16/8 (lunch and dinner or breakfast and lunch), know that it is possible without a time limit. As Olivia Charlet remembers “There’s no problem with eating just two meals a day.” For the longer fasting, One day a week you have to see how you feel. If you tolerate it well, you can do it without time limits.

“Fasting gives us mental clarity”

What are the benefits of intermittent fasting?

Followers know it well: following intermittent fasting is a… fast way to lose weight short-term, especially fat mass. “Strict fasting for several days must be supervised, with preparation beforehand and rehabilitation afterward. Limitations that we do not have with partial fasting. This type of fasting helps regenerate cells, activates autophagy, and DE body cleansing process, allowing all proteins in the waste to be digested and recycled. This is possible with this form of fasting to grow older more peacefully, to improve diabetes type II, stimulate sirtuins, these proteins that inhibit inflammatory pathways. With fasting, we gain mental clarity, energy, and overall well-being !” assures the micro nutritionist. “And even if you don’t intend to go on a diet it can lead to weight loss for people who need to lose weight.”

What are the effects of fasting on the body?

When the body is deprived of food for a relatively long period, i.e. more than 12 hours, the insulin level drops in the blood. The latter plays one essential role in the metabolism of carbohydrates and lipids. Parallel to this decrease in insulin secretion, growth hormone secretion increases, resulting in the release of fatty acids into the blood circulation. loss of fat mass. Guaranteed weight loss but is this enough reason to put it into practice in the long term?

What are the side effects of intermittent fasting?

Intermittent fasting doesn’t just have benefits. Adverse effects too, because they are there! First of all, the dehydration. But also a state of drowsiness difficulty falling asleep, and a little irritability. Where the problem lies: possible fat storage and this goes against the desired effect. Indeed, it is not desirable to alternate between food consumption and deprivation. Therefore, you should be careful not to eat rich meals just because you have fasted for 16 hours. The diet must remain balanced. The unpleasant side: is bad breath (halitosis) that this fasting causes!

What health risks?

We should not ignore the warnings about intermittent fasting. It can lead to intense fatigue and muscle wasting and pose a risk to people with heart problems. Not to mention the risk of imbalance in eating behavior. During normal eating periods, food consumption focuses on foods rich in sugars, fats, and sometimes in large quantities. The opposite can also be observed with a reduction in intake during normal periods.

What are the contraindications to intermittent fasting?

You have a pathology heart you are, and you have diabetes, do you follow medication treatment at fixed times…? Follow your doctor’s advice. You must be monitored by a nutritionist if you want to follow this type of diet.

What Precautions Should You Take Before Starting Fasting?

As Olivia Charlet points out, the young part does not a priori pose a health risk, on the contrary: “Studies show the benefits of intermittent fasting. There are no risks it is recommended because you do not have to follow it every day.” Of course, in case of treatment, health problems, pregnancy, or hypoglycemia, it is advisable to talk to a healthcare provider or nutritionist. The other two meals should always contain the recommended daily allowance to avoid deficiencies and loss of muscle breakdown. No special contraindications except for people who are under treatment because “The health characteristics will change, you should talk to your doctor about it.“This kind of fasting is not that not recommended for anorexia and people suffering from eating disorders.

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