168 How to implement intermittent fasting? Who is not suitable? 6 tips to maintain intermittent fasting, side effects revealed

168 intermittent fasting is a very popular way to lose weight in recent years, but it is not suitable for everyone. Everything you need to know about intermittent fasting.

In recent years, with the rise of health awareness, people have also developed more and more methods of weight loss and health preservation. Among them, 168 intermittent fasting is one of the widely used methods. 168 intermittent fasting is a popular type of fasting, also known as 168 light fasting. People who follow this diet plan fast for 16 hours a day and limit their eating time to the remaining 8 hours.

What is 168 intermittent fasting?

168 Intermittent fasting is a form of time-restricted fasting. Food must be consumed within an 8-hour window, and eating or fasting must be avoided during the remaining 16 hours of the day. Some people believe that this method can promote the functioning of the human body's biological clock.

Most people who follow this plan avoid late-night snacks and eat breakfast later and dinner earlier, preferring to eat for energy during daytime activities. There are no restrictions on the types or amounts of food you can eat within an 8-hour period, and this flexibility makes the plan relatively easy to follow.

How to do 168 fasting?

The easiest way to follow the 168 diet is to choose a 16-hour fasting window that includes your sleep time. Experts recommend consuming food before evening because metabolism slows down at night. While this advice may not be possible for everyone, and some people may not wait until 7pm to eat dinner, even then it is best to finish eating within 2-3 hours of bedtime.

The best execution time can be set to eat from 9 am to 5 pm, 10 am to 6 pm, or noon to 8 pm. During this time frame, you can freely choose to eat meals and snacks at convenient times. Regular eating is also very helpful to prevent blood sugar peaks and drops and avoid excessive hunger.

168 fasting recommended foods

While the 168 intermittent fasting plan does not specify which foods to eat or avoid, it is beneficial to focus on healthy eating and avoid junk food. Eating too much unhealthy food is likely to cause weight gain and lead to disease.

It is recommended to choose original foods and good sources of fats as much as possible, such as brown rice, oats, fish, tofu, olive oil, nuts, etc. Vegetables and whole grains are high in fiber, which can help us maintain a sense of fullness and satisfaction, while healthy fats and proteins can also promote satiety.

For people who follow the 168 intermittent fasting diet, it is also very important to drink enough water every day to feel full. Drinking water can also help reduce calorie intake, as people often mistake thirst for hunger. The diet also allows for calorie-free beverages, such as water and unsweetened tea and coffee, during the 16-hour fasting period.

6 tips for 168 fasting

Sharing the following tips can help people who want to maintain intermittent fasting:

Drinking cinnamon tea while fasting, as it may suppress appetite

Drink water regularly every day

Watch less television to reduce exposure to food images, which may stimulate hunger

Exercise may cause hunger, so you can exercise before eating.

Eat more meals, not snacks

Try meditation during fasting to keep hunger pangs at bay

168 Health Benefits of Fasting

Researchers have studied intermittent fasting for decades. Research findings are sometimes contradictory and inconclusive. However, research on intermittent fasting, including 16:8 fasting, suggests that it may have the following benefits:

1. Weight loss and fat reduction:

Eating during set times can help people reduce the number of calories they consume and may also help boost metabolism. A 2017 study showed that intermittent fasting led to greater weight loss and fat loss in obese men than regular calorie restriction.

A 2016 study reported that men who followed the 168 exercise regimen for eight weeks while performing resistance training showed fat loss, and participants maintained muscle mass throughout.

In contrast, a 2017 study found little difference in weight loss between participants who practiced intermittent fasting (in the form of alternate-day fasting rather than 168-day fasting) and reduced their overall calorie intake, and a high rate of quitting in the intermittent fasting group.

2. Disease prevention:

Proponents of intermittent fasting believe that it can prevent a variety of diseases and illnesses, such as heart disease, type 2 diabetes, some cancers, neurodegenerative diseases, and more. However, more research is needed to reach reliable conclusions.

Increased lifespan: Animal studies have shown that intermittent fasting can help animals live longer. For example, one study found that short-term repeated fasting extended the lifespan of female mice. The National Institute on Aging notes that even after decades of research, scientists still can't explain why fasting can extend life, so they can't confirm the long-term safety of the practice.

168 Fasting Side Effects and Risks

168 intermittent fasting is not suitable for everyone and there are some associated risks and side effects. This includes unbearable hunger and overeating in the early stages of the plan. People with a history of eating disorders need to follow the doctor's instructions and should not change the diet plan without authorization.

Additionally, this program is not suitable for people who are pregnant, breastfeeding, or trying to become pregnant, or for those with a history of depression and anxiety. Some studies have shown that short-term calorie restriction can relieve depression, but long-term calorie restriction may have the opposite effect.

168 intermittent fasting is much easier to implement than other diet plans, and the effect is immediate. However, if you want to try any intermittent fasting, you should consult a professional doctor first and determine whether it is suitable for you based on your own situation, especially if you are taking medication or have a history of eating disorders and mental health diseases. You must have a doctor's instructions before trying it.

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