16/8 intermittent fasting 2022


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  • 16/8 fasting diet, which people call 8:16, is the common practice in intermittent fasting. People who fast
  • They follow this diet for 16 hours a day and start eating during the remaining 8 hours of the day
  • Among the benefits of a 16/8 fasting diet are rapid fat loss and weight loss, and one of its benefits is also protecting you from injury.
  • Common diseases such as diabetes and obesity-related diseases
  • Continue reading the article to learn more about how to do the diet, its side effects, and its other health benefits.
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What is the 16/8 fasting diet?

As we mentioned above, the 16-hour fasting diet is among the common plans for intermittent fasting, which includes eating during a period of time.

  • 8 hours of the day and avoid food in the remaining 16 hours of the day
  • Most of those who follow this plan refrain from eating their food at the end of the night or during the day and tend to eat their meals in the middle of the night.
  • today. The purpose or goal of not eating at the beginning of the day is not to be hungry in the middle of it, and the goal of not eating at the beginning of the day
  • The end of the night is not to fill the stomach and get up in the middle of sleep in order to go to the bathroom
  • There are no restrictions on the quantities or type of food consumed in the 8-hour period, and this feature makes the 16-hour fasting diet the most popular.
  • among people and distinguish it easily
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How to follow a 16/8 fasting diet?

One of the easiest ways to follow is determining the period of your sleep and then determining the hours in which you will not eat, including, of course, the period of sleep

For example, if you sleep 9 hours a day, the remaining 16 hours are 7 hours, divide the 7 hours by two,

  • Put what you divided before bed and after sleep, you will find that you have found the eating period during the day, which is the 8-hour period
  • Specialists advise not to eat in the evening in order to be congratulated for a better period of sleep that is not intermittent. Avoid eating for 3 hours to
  • two hours before bed
  • We can also help you choose the fasting period and eating period through these examples:
  • From 9 in the morning until 5 in the evening
  • 10 a.m. to 6 p.m
  • From noon until 8 in the evening
  • You can choose from these examples to determine your fasting and eating periods
  • And specific times should be set for eating because it is very important, eating regularly reduces high sugar
  • in the blood and avoid starvation as well.
  • You can try each period in a day to get the most suitable period for you to do the 16:8 method

While the 16-hour fasting diet does not have specific foods or its own, you should stay away from fast foods such as pizza and

  • Burgers, etc., and focus on eating healthy foods
  • Eating unhealthy foods leads to weight gain and disease, so you should avoid or reduce unhealthy food
  • A healthy diet focuses on:
  • Fruits and vegetables can be fresh, frozen, canned
  • Whole grains such as oats, barley and brown rice
  • A healthy source of lean protein: fish, poultry, meat, lentils, beans, eggs, low-fat cheese.
  • Healthy fats: olive oil, coconut oil, butter, avocado, nuts, fatty fish.
  • Cereals that are rich in fiber can help you feel full, and protein and healthy fats can also help you feel full
  • satiety.
  • Drinks can enhance this feeling. Drinking water throughout the day helps reduce your intake of extra calories
  • The permitted drinks in the 16:8 method are tea, coffee and green tea
  • During the fasting period in the 16:8 method, you must drink fluids to avoid dehydration
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