The 16:8 diet is another popular diet plan that celebrities have also endorsed. It has intermittent fasting component and is for weight management.
16:8 diet plan
16:8 diet plan is a popular diet for weight loss. Famous celebrities such as Hugh Jackman and Jennifer Aniston swear by it. Like the 5:2 intermittent fasting diet, this diet plan also has intermittent fasting in it. But unlike the 5:2 diet, there is no severe restrictions. There are high claims that the diet works in a fast manner and the dieter sheds fats effectively, safely and speedily with it. Dietitian Suzie Sawyer feels that this diet is different and hence it works:
“Intermittent fasting works by increasing the period when your body has burned through the calories eaten during your last meal and begins burning fat,”
“If you are someone who eats three meals a day, plus snacks, and you don’t exercise much, then every time you eat, you are running on those calories and not burning your fat stores.”
16:8 diet (Source: Women’s health)Diet plan details
In this diet, there is an 8 hour window period in the day when you eat your food and calories with nutrients. But after that comes the 16 hours of fasting period where you eat nothing.
David Zinczenko and Peter Moore created this diet. They advised a longer fasting period. According to them, this helps the body to process the food and burn the fats. Suzie adds:
“There are no restrictions on the types or amounts of food that a person can eat during the 8-hour window. This flexibility makes the plan relatively easy to follow.”
16:8 diet plan (Source: Amazon)Further, she says:
“It helps you eat fewer calories while boosting metabolism slightly,”
“It’s a very effective tool to lose weight and visceral fat. After hours without food, the body exhausts its sugar stores and starts burning fat – sometimes referred to as ‘metabolic switching’.”
Research on it
Research has shown that the switch in metabolism is a natural one. It happens when intake of food reduces and the body has to depend on the fat stores for energy. Instead of glucose, the body derives energy from stored fats. When it was using glucose, it maintains or gains weight. But with use of fat stores, weight loss occurs.
Unlike calories restricted diet, this diet improves body metabolism by 14%, says Johns Hopkins weight management center research. This takes place through release of stress hormone, norepinephrine. More the metabolism, more the fats burned. Along with the diet, the diet advises exercise for better outcomes.
16:8 diet (Source: Facebook)Most people adopt eating between 12 pm to 8 pm. And one can have whole grains, lean protein, healthy cars, and fruits and vegetables during the 8 hours of eating. You can eat what you desire but only in that limited time period. But prefer whole foods and fruits and vegetables.
Also, read Zara Tindall and her daily diet menu and workout routine!
On this plan, a dieter can lose around 7 to 11 pounds over a period of 10 weeks. A 90 kg person will lose around 5% of the body weight in the same period.