What is 16+8 fast food?
16+8 fast food refers to limiting the eating time to 8 hours every day, and drinking only water or drinks without calories for the remaining 16 hours, such as green tea and black coffee.
16+8 You don't need to deliberately limit the choice of food, but if you want to speed up the weight loss, the weight loss effect of light eating combined with low-carbon diet is better.
16+8 The principle of dieting is to keep the body's insulin level at a low level for a long period of time, thus helping the body burn fat. It can make your body have a good rest, thus reducing your insulin, improving your insulin sensitivity, lowering blood sugar, helping your body detoxify, and even delaying aging through autophagy.
What is insulin sensitivity? For friends who keep eating for a long time, insulin has been in a relatively high state. After a long time, insulin resistance may occur-that is, your body will deceive you, even if it doesn't need to consume more nutrients, it will tell you that it is hungry, which will make you eat too much food. Therefore, the sensitivity of insulin is very important, it will make the body throw out the correct information and make you really "hungry" before eating.
My 16+8 fast food practice
Because I usually eat dinner early, I often eat it at 4:30 pm at work, so I think this is not very difficult for me to implement. Because I am used to getting up early, according to my living habits, I tentatively set the eating time at 8:00- 16:00, and fasted at other 16 hours, that is, the time for eating the first bite is 8: 00 in the morning and the time for eating the last bite is 4: 00 in the afternoon. If dinner is late, the breakfast time of the next day will be delayed accordingly, and the fasting time of 16 hours will be guaranteed.
5.28 The morning weight is 59 kg. I brought food that afternoon, so I tried it for a day to see if I could survive 16 hours without eating. Several colleagues said, this is no good. If you eat too early at night, you will be too hungry at night.
Once I make up my mind, I don't care much about other people's opinions. Can I try it for a day first? Near 4 o'clock, I began to eat. I ate a boiled egg, two large steamed potatoes and a cucumber. I couldn't eat any more. I left a cucumber and took it back. Finished eating, looked at the time, 4: 07.
I insisted on drinking water at night. Unexpectedly, I never felt hungry. Go home at ten o'clock in the evening, take a shower and sleep when you enter the door to avoid the temptation of food.
5.29 When I got up in the morning, I weighed myself in fear and trembling. I didn't know what would happen. In fact, I felt that it wouldn't have such a magical effect. The result is 57.9, which is 1. 1 kg lower than the previous day. It's really amazing. It's been a few months since the Spring Festival, and it's never dropped so much. The lowest weight in front is 58.6 kg.
5.29 was Saturday, and I didn't have breakfast until 8:30. When the children came home, they cooked a lot, and they were full for breakfast, lunch and dinner. They ate a lot of meat that day, including greasy Sichuan style pork, but they still ate it before 4 pm. I made chicken meatballs in the evening, but I didn't eat any myself. I didn't exercise that day because my feet were uncomfortable. I still feel full before going to bed at night, thinking that it will rebound tomorrow. If it doesn't rebound or drop, it proves that this method is really effective.
Weighed in the morning at 5.30, 57.8, dropped by 0. 1 kg. You can still get a little healthier if you eat like this. Now you have confidence. The key is not to be hungry.
5.30 Sunday, full-time shift. At noon, I ate a big row and two vegetables in the canteen. I always feel hungry when I eat in the canteen, because the weight of the vegetables is not as big as at home. I thought I had brought enough food, but I thought I would bring more just in case, and I thought there would be some left. As a result, I ate it all before 4 o'clock that day, and I was still hungry at night. I drank a 450ml cup and drank seven large cups. It is estimated that I drank the most water in history, and this is the only time I was hungry in five days. Determined to eat as much as possible after dinner, it is difficult to persist by starving.
5.3 1 body weight 57.8, unchanged. Because I was hungry the day before, I had enough breakfast and dinner that day, and I still felt full the next morning without any hunger.
6. 1 Weight is still 57.8, unchanged. In order to prevent overeating or starvation, I ate a few chicken balls at two o'clock this afternoon, and then I ate them as usual before four o'clock.
6.2 weight 57.
After 5 days of implementation, I lost 4 pounds, which greatly exceeded my expectations. I hope that I can stabilize the results of these 4 pounds in the next few days. What is even more surprising is that the previous four indexes of skeletal muscle, muscle content, body fat rate and water content were unqualified on the body fat scale, and now only skeletal muscle is low.
There are pictures and the truth. The following are the records on the body fat scale and the charts I made.
Recent diet and exercise
At present, it seems that the effect is quite remarkable, which may have a lot to do with my recent calculation of food calories. I can eat more low-calorie foods, eat enough, and ensure that the calories are not exceeded.
My experience is that the last meal before fasting should be full, and it is easy to stick to it for the next 16 hours. However, high-calorie foods should be eaten less, and high-calorie foods should be eaten as much as possible in the morning or at noon. Eat too little dinner, and if you can't bear to add more food at night, all your efforts will be wasted. Don't fast at the beginning and eat too little. Give priority to fasting time.
Now three meals a day are guaranteed to have staple food, meat or eggs, vegetables or a small amount of fruit. The amount of staple food should be small, but there is no shortage of every meal. Eat more coarse grains. The staple food for breakfast and Chinese food is generally a self-made miscellaneous grains steamed bread (corn steamed bread or whole wheat steamed bread), or a piece of toast made by a bread machine (later changed to whole wheat toast), or a small bowl of rice with miscellaneous grains such as soybeans, mung beans, peanuts and black rice. Recently, the staple food for dinner is mostly steamed potatoes, so it must be eaten cold, and only when it is cold can it have more resistant starch. Personally, I prefer steamed potatoes, which are original and full. It needs to be emphasized that potatoes, as a diet food, can only be eaten as a staple food, not as a dish, otherwise it will be counterproductive. Occasionally eat steamed sweet potatoes, pumpkins and so on. Be sure to eat meat, eat meat to be hungry, and eat eggs when there is no meat. Vegetables can be eaten in large quantities, and the calories are generally low. Fruits should be controlled. Many fruits are high in calories and sugar. I used to eat many fruits a day, but now I eat only half of the bigger fruits, and I choose the ones with low calories.
I have completely given up running these days because my feet are uncomfortable. Do a set of flat support every morning, 1 group 4 times, each time 1 minute, with an interval of 20 seconds, and then do it. Sometimes it lasts for two minutes. At the beginning, it starts from 30 seconds and slowly increases to 1 minute. I think thin belly has a really good effect. After practicing for half a month, I can wear some skirts that I couldn't wear last year. When I am free in the morning, I will practice yoga with keep for about twenty or thirty minutes. The other is walking to and from work. The amount of exercise is not large.
16+8 light fasting generally requires two consecutive days a week. If the body adapts, the time can be extended. It varies from person to person. If you are unwell, don't insist on it forcibly, and don't use this method for special people. It is planned to eat lightly from Monday to Friday and eat normally on weekends. At present, it is still in the exploration stage, and the follow-up effect remains to be seen.