“16+8 light fasting”: start a healthy eating journey

Award-winning works (article category) of the Health Management Committee's "Popularize health knowledge, advocate healthy life" popular science collection

Author: Ding Maoqing, Qu Qiang

Unit: Shanghai Sanda University

Have you ever heard of the 16+8 intermittent fasting diet? This diet is attracting more and more young people because it not only helps control weight, but also has a series of potential health benefits. The 16+8 intermittent fasting diet provides you with a unique way to achieve your health and weight management goals. Let's explore this magical diet together:

What is “ 16+8 intermittent fasting”?

The "16+8 light fasting diet" is an intermittent fasting model that requires eating a day's worth of food within 8 hours without reducing food intake, and then not consuming food for the next 16 hours, but you can drink zero-calorie drinks such as water and black tea. The magic of this time limit is to stimulate the body to burn fat more efficiently, which helps to reduce weight and promote health.

What is the principle of intermittent fasting?

The principle of intermittent fasting is to extend the fasting window, forcing the body to rely on stored energy, namely fat, to meet energy needs. This approach can have multiple benefits, including weight control, lowering insulin levels, improving metabolism, reducing inflammation levels, improving insulin sensitivity and enhancing brain function [1].

Is intermittent fasting safe?

According to a 2019 study[2], after practicing intermittent fasting, participants not only experienced a significant decrease in weight, waist circumference, and BMI, but also experienced significant improvements in their emotional and physical well-being.

Which groups of people are suitable for intermittent fasting?

"16+8 light fasting" is suitable for those who are seeking to lose weight, improve metabolism and are time-sensitive. However, it should be noted that this method is not suitable for people with certain diseases, children and adolescents, and people with related eating disorders.

Importance of a healthy diet

Although the "16+8 intermittent fasting" can help control weight, improve immunity, maintain energy, and improve mental health, a healthy diet is the key to good health. A balanced diet, calorie control, whole grain consumption, and reduced intake of processed foods are all basic principles for ensuring a healthy body and mind. Avoid overly fried, high-salt, and high-sugar foods, and strengthen your adherence to and control of a light diet.

So in your "16+8 intermittent fasting" journey, the corresponding diet should be in line with your body's needs and health goals. Although this magical diet can bring you many benefits, please consult a doctor or professional medical staff for advice before starting.

References:

[1] T. Moro, G. Tinsley, A. Bianco, G. Marcolin, QF Pacelli, G. Battaglia, A. Palma, P. Gentil, M. Neri, A. Paoli, Effects of eight weeks of time -restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance -trained males, Journal of Translational Medicine 14(1) (2016).

[2] F. Wilhelm i De Toledo, F. Grundler, A. Bergouignan, S. Drinda, A. Michalsen, Safety, health improvement and well-being during a 4 to 21 -day fasting period in an observational study including 1422 subjects, PLOS ONE 14(1) (2019) e0209353.