You don’t need to diet to lose weight~ Golden 8-hour weight loss method, intermittent fasting is very effective

Eating less and exercising more can help you lose weight, but you should avoid dieting excessively, as this may cause you to gain weight again after a short period of weight loss. However, moderate adoption of the "16:8 diet" originated in the United States and is very popular in Japan. It is a form of intermittent fasting, also known as the "golden 8 hours for weight loss." It helps lose weight by controlling calorie intake on the one hand and prolonging the time the body burns fat on the other.

According to the Mail Daily, a recent study shows that following the "16:8 diet" can help lose weight after 12 weeks. What is the "16:8 diet"? In fact, it comes from the book "The 8 Hour Diet" co-authored by David Zinczenko and Peter Moore in the United States. It means that you can eat whatever you want in the 8 hours from 10 am to 6 pm, and fast for the remaining 16 hours of the day. It can help people lose about 3% of their body weight in 3 months.

The 16:8 diet reduces eating time and calorie intake

The person in charge of this research is Professor Krista Varady of the University of Illinois, Chicago. He said that the "16:8 diet" will reduce the time of eating, which will lead to people reducing their daily calorie intake by 300 calories, thus helping to lose weight. However, counting calories is not part of the 16:8 diet for weight loss. The key point is that this weight loss method does not require you to deliberately count calories or give up certain foods. The results further found that the 16:8 diet also lowered blood pressure, but did not reduce insulin or cholesterol levels. The research results were published in the journal Nutrition and Healthy Aging.

Nutritionist: The 16:8 diet must focus on the quality and quantity of food

Will this type of intermittent fasting, also known as the 16:8 diet, make people gain weight again? Or is there anything I should pay attention to? Let’s hear what a nutritionist has to say. Nutritionist Zheng Shijia said that this way of eating is mainly to shorten the time of eating, and finish the three meals a day within 8 hours, and fast for the remaining 16 hours. The characteristic is that the calories consumed can be well consumed within 16 hours, and fat is less likely to accumulate.

However, since food should be eaten within 8 hours, we must pay attention to the "quality" and "quantity" of food. Otherwise, eating the wrong food will still not be conducive to weight loss and may even cause weight gain. Once the "quality is good but the quantity is insufficient", or the "quality is poor but the quantity is insufficient", that is, the diet is not carefully selected, it is easy to lead to an unbalanced diet. Coupled with the lack of exercise habits, the basal metabolic rate decreases, the muscle tissue is gradually consumed and decomposed, and the muscle mass decreases. In fact, what is lost is "muscle" rather than fat, and it is easy to gain weight again.

Implement the "Golden 8 Hours for Weight Loss" but still pay attention to a balanced diet

Nutritionist Zheng Shijia reminds that if you want to use the "Golden 8 Hours to Lose Weight", you must also maintain a regular schedule and a balanced diet. However, for people with certain diseases or special groups such as diabetes patients, cardiovascular disease patients, cancer patients, pregnant women, growing children, the elderly, etc., they still need to consult a doctor before implementing it. Therefore, this weight loss method is not suitable for everyone.

The key to healthy weight loss still lies in the content of the diet and exercise. It is recommended to choose to eat the six major types of food in their original form and with less processing to achieve a balanced diet, and carefully choose low-fat, low-sugar, high-fiber, and high-quality protein foods to lose weight healthily. In addition, the American Dietetic Association (American Dietetic Association) recommends that the total calories of the whole day should be regularly distributed throughout the day's diet. You can eat 4 to 5 meals a day, starting from breakfast after getting up, and there should be an interval of 4 to 5 hours between meals. Eating three meals at regular times and in regular amounts can help the body get used to secreting digestive enzymes and hormones at fixed times, which can also help with weight loss.