Intermittent fasting 16:8 Precautions for weight loss purposes
There are a lot of people who fast intermittently these days for their health. But when I think about it, I don’t eat breakfast during the busy morning hours to go to work or school, so I think I was already fasting intermittently.
In the very distant past, people used to eat only two meals a day, but as food became abundant, more and more people ate snacks during the day, and it has become a culture of eating three meals. These days, however, intermittent fasting is in vogue for health reasons or as a way to lose weight.
Below, we’ll find out if intermittent fasting is really healthy, and what side effects or things to look out for.
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– But is intermittent fasting a healthy way?
Doctors say that it is actually a very healthy diet. Usually, people eat snacks besides three meals, so their stomachs do not have time to rest, but their human bodies need time to rest. This is because their intestines need time to discharge and clean up the food. It is said to help restore the function of their organs.
– Reason for Intermittent Fasting
It is said that it takes 4 to 6 hours for the food consumed to go down from the stomach through metabolism and 8 hours for it to go down the large intestine. However, if you eat three meals a day, new food enters and overloads your stomach before you digest all the food you ate before, making it difficult to function properly. In other words, the human body does not have time to clean itself and solve the body’s waste, which can cause obesity and various diseases.
– an intermittent fasting method
▶ 16:8: In the beginning, we did intermittent fasting by eating breakfast and dinner, but research shows that it is best to minimize the fasting time on one side and maximize the fasting time on the other side. In other words, if you eat lunch at 12 o’clock, you eat dinner at 8 o’clock, so that the interval between two meals is 8 hours, and the fasting time on the other side is 16 hours. You can do it at your own time.
▶ 5:2: 5 days is how to eat and 2 days is how to stay hungry. I usually eat until dinner and eat dinner the next day, but I don’t do that every day, I do it about twice a week.
– food eaten on intermittent fasting
You can eat what you usually eat, but it is recommended to avoid processed foods (especially ham, sausage, canned food), foods high in artificial additives, and sugar, flour, fruit, and beverages.
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– intermittent fasting effect
▶ If the method mentioned above is used, the interval between meals is 8 hours, so it is said that the function of the cells can be strengthened by maintaining an empty stomach for 16 hours without overloading the cells. In other words, it can increase immunity and body fat combustion rate, and lower insulin resistance and inflammation.
▶ If the fasting period is prolonged, all blood sugar consumed from food is exhausted, and eventually sugar, the fuel needed in the body, is drawn from fat cells, which can be effective in losing weight.
– I said I can lose weight with intermittent fasting, but why are there people who gain weight?
▶ Lack of Water Intake: The body’s metabolism converts food into energy and discharges what’s left, but if you lack water, you can gain more weight. This is because water is essential for your body’s metabolism.
▶ Overeating: Reducing the number of meals can lead to weight gain if you eat too much that you can’t digest when eating one meal due to compensation psychology.
▶ Low body temperature: Active enzyme action occurs only when proper body temperature is maintained, and if body temperature is low, intermittent fasting may not be effective.
– When you’re on intermittent fasting, can you eat as much as you want when you can?
Switching from fasting and binge eating is not very healthy and could lead to gaining weight. It is necessary to control your diet at the time you eat. When eating, you should eat at your usual level, and as mentioned above, processed foods (especially ham, sausage, canned food), foods high in artificial additives, and sugar, flour, fruits, and beverages are not good.
Doctors recommend a diet that reduces calories by 10-15% of the total amount of your usual meal, reducing carbohydrates, and eating healthy proteins and fats. Also, if you continue to feel hungry, your body may increase fat because it tries to store food without consuming it as energy.
– What is important when fasting intermittently for the purpose of weight loss
Usually, you set a time and go through intermittent fasting, but you often endure hunger to keep that time. However, if you continue to feel hungry, your body will try to store the food when you eat it, which can eventually increase fat and cause side effects such as inflammation. In other words, it is important to fast for the appropriate amount of time you can tolerate.
– What to watch out for
▶ People with related diseases such as pregnant women and diabetic patients should avoid it.
▶ You should maintain the usual amount of meals. Eating more can lead to a pattern of starving and binge eating and gaining weight.
▶ Intermittent fasting is a way to be effective only when you continue to do so.
▶ If intermittent fasting is performed, it is better to combine proper exercise.
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