Intermittent fasting is a nutrition system that involves regularly refusing to eat food for a certain period of time. One of the most popular regimens is the 16/8 schedule – where eating is prohibited for 16 hours, followed by 8 hours when you can eat.
The rules of a 16/8 diet include skipping breakfast, having a hearty lunch, afternoon tea, and an early dinner – essentially, allowing food consumption only from noon to 8 pm. The advantage of intermittent fasting is the normalization of metabolism. According to reviews, this diet is especially effective for women.
The 16/8 Diet – what is it?
The 16/8 diet is a food system that involves fasting daily for 16 hours. Since most of this time falls at night, such a diet is quite simple to follow. In addition, although reducing the caloric intake of the diet is desirable, it is not necessary.
The benefits of intermittent fasting are based on the fact that the periodic refusal of food is a method of normalizing the body’s reactions to carbohydrates. In particular, we are talking about the normalization of glucose levels and the improvement of insulin production processes. Also, the 16/8 diet can optimize the production of the hunger hormone leptin.
Animal studies show that intermittent fasting is an effective way to extend lifespan and boost immunity. However, it is important to note that in this case, the benefits are achieved not only through adherence to the 16/8 intermittent fasting system but also by calorie restriction.
What is the proof of concept?
The consumption of carbohydrate foods leads to an increase in blood glucose levels. If the energy from this glucose is excessive, the body sends it to fat stores. Rejection of carbohydrates (or nutrition in general) lowers glucose levels, forcing the body to use reserves – this principle is based on the work of a carbohydrate-free keto diet.
First of all, the 16/8 diet helps fight insulin resistance syndrome and its associated diseases – obesity and high blood pressure. Studies show that intermittent fasting reduces the amount of micro-inflammation in the body and lowers levels of the stress hormone cortisol.
In addition, the hormonal changes mentioned above are of particular importance – low insulin and high growth hormone provoke the release of a powerful fat-burning hormone norepinephrine into the blood. On average, intermittent fasting increases the metabolic rate by 3.6 to 14%.
16/8 diet – benefits
Intermittent fasting and the 16/8 diet is an effective way to fight sugar addiction. Often the feeling of hunger is not real hunger at all, but only a signal from the body about a low level of glucose in the blood. That is, the habit of regularly consuming carbohydrates with a high glycemic index often associates with the desire to snack.
At the same time, a full-fledged transition of the body to a hunger strike mode requires about 30-40 hours of refusing food. Only after this time will the mechanisms of real hunger turn on, characterized by a sharp increase in the levels of the stress hormone cortisol and the hunger hormone leptin, which makes the brain think exclusively about food.
In other words, intermittent fasting optimizes metabolism (primarily the response to simple carbohydrates) without triggering the negative processes associated with a complete rejection of food.
Intermittent fasting for women
The intermittent fasting system is especially beneficial for women. When following the 16/8 diet, reducing daily calorie intake by 15-20% and avoiding fast carbohydrates helps to quickly get rid of both obsessive hunger and excess weight – even in the absence of fat-burning workouts.
It is important to remember that intermittent fasting forces the body to use fat reserves not by restricting nutrition, but by optimizing insulin secretion and reducing sensitivity to carbohydrates with a high glycemic index.
Intermittent fasting – risks
Intermittent fasting is not for everyone. First, experts do not recommend it for pregnant and lactating women. Secondly, the 16/8 diet can exacerbate chronic diseases. Plus, ultimately, the composition of the diet will determine the impact on health.
In other words, the timing of eating (or not eating) always plays a secondary role compared to total calories and BJU balance. At the same time, a sharp reduction in calorie intake (by more than 20% of the norm) in itself can be hazardous to health.
Drying rules on a 16/8 diet
Intermittent fasting changes the functioning of metabolism – instead of processing food, the body switches to the use of available reserves. As a result, the hormonal level changes, and the cells begin to rid themselves of the accumulated “garbage” – this process is called autophagy.
Studies show that with intermittent fasting, the level of production of growth hormone (recall that it is responsible for gaining muscle mass and burning fat) increases by about 5 times. At the same time, insulin levels decrease, helping the body extract energy from fat stores more quickly.
16/8 diet – who is it for?
Initially, athletes used the intermittent fasting system and the 16/8 diet as a way to gain lean muscle mass without fat. The key rules of training while following this diet are to increase the rest between sets and the mandatory use of insurance when doing exercises.
When using the 16/8 diet for weight loss, experts recommend conducting a low-intensity and long fat-burning workout in the morning. This can be either pedaling an exercise bike for at least 40 minutes or walking at a brisk pace.
Practical Tips
When following the 16/8 diet, the most effective time to exercise will be in the morning, when blood glucose levels are minimal. Note that at first training on an empty stomach may seem difficult (especially for people with a low level of physical fitness), but gradually the body will adapt.
In particular, the mechanisms for storing energy from carbohydrates into glycogen (fuel for muscles), and not into fat reserves, will improve. We also mention that training during intermittent fasting allows the use of BCAA amino acids – they stop catabolic processes and reduce appetite.
The 16/8 diet is an intermittent fasting regimen originally used by athletes for cutting. This diet helps to normalize the body’s response to fast carbohydrates – which normalizes blood sugar levels and helps to lose weight (by reducing appetite).