Japanese slimming hot! Is the 8:16 diet method for weight loss effective?

Taiwanese people love Japan, and even losing weight is no exception! In recent years, a "8:16 golden diet weight loss method" has become popular in Japan. Even the artist Chida Aisa has publicly stated that this method has made her body very light and her weight has been maintained within a very beautiful number. However, nutritionists remind that to achieve the goal of weight loss through this diet, you still need to pay attention to the principles of "balanced diet" and "regular work and rest schedule", otherwise it is easy to fail.

Will I lose weight faster if I eat all the food for the day within 8 hours?

The "8:16 Golden Diet for Weight Loss" is also known as the "8-hour slimming method". It means that all three meals and snacks of the day should be eaten within 8 hours. No other food can be eaten for the remaining 16 hours, and only water can be replenished. This allows the stomach and intestines to rest, reduces the burden on the body and prevents the risks of obesity, diabetes, etc. However, can this method really make people lose weight?

Two prerequisites for intensive diet weight loss: regular work and rest, balanced diet

Zheng Shijia, a nutritionist from the New Nutrition Food Generation Team of China Medical University, said that using this "adjustment of meal patterns" can indeed satisfy the body's nutritional metabolism and control blood sugar, and can also help with weight loss. Studies have found that overweight people who control their eating time to 10 to 11 hours a day are more likely to lose weight than those who eat more than 14 hours a day.

It can be seen from this that the argument that eating all the food for the day within 8 hours can help lose weight is worth referring to for those who want to lose weight. However, before officially implementing it, people still need to pay attention to two important prerequisites: "regular work and rest schedule" and "balanced diet".

Eating all the food for the day within 8 hours can help you lose weight, but the prerequisite is to pay attention to "regular work and rest" and "balanced diet".

It’s hard to lose weight if you don’t have a regular work and rest schedule! The quality of diet is too poor, and the chance of gaining weight again is high!

Foreign studies have found that modern people stay awake for longer periods of time, eat at almost irregular times during their waking hours, and more than 35% of the calories consumed in a day occur after 6 p.m., which is one of the reasons why it is difficult to lose weight. In particular, for many people, when the transition from workdays to holidays, the timing and content of their meals are like traveling across time zones. With irregular schedules, it is naturally more difficult to lose weight, and they are even more likely to gain weight.

The American Dietetic Association recommends that people's total daily calorie intake should be "regularly" distributed throughout the day, suggesting 4 to 5 meals a day and "avoid concentrating dietary calories at night."

In addition, you should also pay attention to your diet when losing weight! Any weight loss method may become a disguised low-calorie diet if the food content is "good quality but insufficient quantity" or "poor quality but insufficient quantity". When the calories and food intake are insufficient, the weight loss will not be in the form of body fat. Instead, it will lead to the breakdown of muscle tissue, a decrease in muscle mass, and a lower basal metabolic rate. If you return to a diet without any restrictions in the future, you will be more likely to gain weight again.

The 8:16 diet is difficult to implement! 3 ways to adjust your eating patterns to help you lose weight

If you want to use the "8:16 Golden Weight Loss Diet", you need a regular schedule and a balanced diet to fully implement it. However, this weight loss method is not suitable for everyone, because everyone's work style and length of time, lifestyle, and diet are different, and the weight loss effect can easily be compromised.

If the food content is "good quality but insufficient quantity" or "poor quality but insufficient quantity", it may become a disguised low-calorie diet.

Nutritionist Zheng Shijia said that if it is not possible to implement the "8:16 Golden Weight Loss Diet" 100%, people who want to lose weight can also achieve good weight loss results by adjusting their eating patterns in three directions.

1. Fixed meal times: Set fixed meal times to change the habit of eating all the time. When you want to have a snack, you can drink fresh milk or fruit as a substitute for empty-calorie foods (such as carbonated drinks and pearl milk tea).

2. Eat less at night: Reduce the amount of food you eat after 6 p.m. and avoid high-calorie, high-sugar, and high-fat snacks.

3. Get enough sleep: Get at least 7 hours of sleep a day, which not only helps improve sleep quality, but is also more effective for weight loss.

[Nutritionist's Tips]:

The same weight loss method may not be suitable for everyone. The more correct and healthy way to lose weight should be planned according to each person's needs and goals. Especially for children and teenagers who are in the growth and development stage, pregnant women, etc., if they need to lose weight, it is recommended to consult professional doctors and nutritionists.