What is a 16/8 diet?
Diet 16/8 is a diet system for weight loss and drying, implying daily interval fasting. In turn, interval fasting according to the 16/8 regimen is an alternation of refusal of food for 16 hours with 8 hours of normal nutrition. In fact, this scheme implies refusal of breakfast, lunch and early dinner - an interval of nutrition, with an interval of fasting - at night during sleep and before lunch.
The scientific rationale for this nutrition system is based on the fact that periodic fasting is one of the best methods of "restarting" and accelerating metabolism by normalizing the body's response to fast carbohydrates - in total, this normalizes the production of insulin. In simple words, diet 16/8 triggers the body's ability to use internal reserves and activates fat burning.
Initially, interval fasting in the 16/8 mode was used by professional athletes for drying or for gaining lean muscle mass, but gradually this nutritional scheme turned into one of the most effective diets for weight loss. The 16/8 diet is especially popular among women, helping not only to lose weight without counting calories, but also in a comprehensive way rejuvenating the body.
What is interval fasting?
Interval fasting (Eng .: Intermittent Fasting ) is a diet that consists in a regular periodic refusal of food for 16 hours without reducing the total calorie intake. In fact, food is consumed exclusively in the 8-hour period - starting with a hearty lunch at noon, ending with an early dinner. In the remaining hours, the body is in a mode of mild starvation.
Numerous scientific studies suggest that such periodic hunger strikes (the so-called "fasting days") have a very positive effect on immunity and numerous metabolic processes. At the same time, fasting in the interval mode of 16/8, unlike longer fasting, does not increase the level of the hormone of hunger leptin - a typical problem of conventional diet for weight loss.
Diet 16/8 - the best diet for drying
Often the feeling of hunger that most people are used to experiencing is not a real hunger at all, but only a signal from the body about a low level of glucose in the blood. The persistent desire to have a bite is most often associated with the habit of regularly consuming carbohydrates with a high glycemic index - in fact, with dependence on sweets . Interval fasting in 16/8 mode helps to get rid of this craving.
The metabolism is designed so that a full transition of the body to the fasting mode requires about 30-40 hours of complete refusal of food - it is after this time that the mechanisms of real hunger turn on, characterized by a sharp increase in the levels of the stress hormone cortisol and the hormone starvation leptin, which makes the brain think exclusively about how to find food.
In addition, with intermittent fasting, ketone fat burning processes are gradually triggered in the body. Recall that the most effective diet for weight loss - the keto diet - is based on the almost complete exclusion of carbohydrates from the diet. The cyclic keto diet, in turn, contains elements 16/8.
Diet for a 16-hour fast
As Fitseven mentioned above, 16/8 interval fasting itself implies a daily alternation of 8 hours of food and 16 hours of hunger - that is, an early dinner, then a night without food, refusal of breakfast, a fat-burning exercise on an empty stomach and lunch after it. During the fasting period, only water and drinks without calories and BCAA amino acids are allowed .
Note that at first, training on an empty stomach may seem quite difficult (especially for people with a low level of physical fitness), but the body will quickly adapt. The mechanism of energy storage and extraction will gradually improve, and the ability to work not only on simple fuel (carbohydrates), but also on free fatty acids will be restored.
Interval fasting and muscle growth
In fact, the combination of 16/8 interval fasting and active strength training is one of the most advanced methods of drying and gaining lean muscle mass. The main advantage of this regimen is an increase in the production of growth hormone , which positively affects both the increase in muscle strength and the burning of subcutaneous fat reserves.
However, it is important to mention that in this case, intermittent fasting will require strict observance of a full and sufficient calorie intake for 8 hours for food - otherwise the body simply will not have enough energy for training, and metabolism will slow down, gradually turning the body into hunger strike mode.
16/8 power system: reviews
Reviews and practical recommendations about interval fasting suggest that a key condition for training on this diet is to increase rest between approaches and the mandatory use of insurance (especially in heavy basic exercises with a barbell). At the same time, working weights are reduced by 15-20%, and in total no more than three full training sessions are conducted per week.
Otherwise, according to reviews, low blood glucose makes exercise much harder - people often experience dizziness, and, in some cases, even lose consciousness. That is why the method of periodic fasting 16/8 was originally used exclusively by professional athletes and under the supervision of trainers.
Fitseven Reader Reviews
Great system. I tried it once - the result was good. By the way, scientists tested empirically that even athletes with the correct scenario do not lose muscle mass using this method of losing weight.
I’ve been training on an empty stomach for 3 months. Honestly, I feel much better than in raw training. For power there are no problems. 16 hours of hunger for the body is not a deadline. I have dinner at about 8 p.m. I train the next day at 10-11 a.m. I recommend. Fat burns power up.
Interval fasting for women
If the 16/8 diet is used for weight loss and without performing strength training - that is, as most women use it - an additional calorie restriction is not strictly recommended. A much greater effect for burning fat will show control over the proportion of carbohydrates in the diet (not more than 50% of the total calorie intake) and the glycemic index .
It is important to remember that intermittent fasting forces the body to use fat reserves not at all by limiting nutrition, but by optimizing insulin secretion and reducing sensitivity to fast carbohydrates (that is, carbohydrates with a high glycemic index). Creating a significant calorie deficit will only trigger typical negative processes associated with chronic hunger.
Diet 16/8 is a variation of the interval fasting regimen originally used by athletes to gain lean muscle mass. This diet helps to normalize the body's response to fast carbohydrates, and also teaches people to distinguish a real hunger of desire to entertain themselves with food. But when losing weight 16/8, it is important to avoid a sharp reduction in caloric intake.