Getting To Know Fasting 16/8 Intermitten Diet, How To Lose Effective Weight

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JAKARTA - Intermittent fasting or eating and fasting patterns for a certain period of time is one of the popular diet methods. However, there are types of intermittent fasting that are considered effective for losing weight, namely intermittent fasting 16/8.

Quoting from the Mayo Clinic, on Thursday, February 6, the main rule for 16/8 intermittent fasting is fasting for 16 hours a day and eating as usual for 8 hours. When you eat, you can eat whatever you want.

According to NBC News health and nutrition editor Madelyn Fernstrom, Ph. D, the 16/8 intermittent plan will work well to lose weight, if someone has made a smart and nutrient-rich choice in their diet. Although this dietary rule does not prohibit eating anything during meal hours, it is better to keep eating a balanced nutritious diet.

These include protein, complex carbohydrates, healthy fats, and fiber. Avoid eating too much food that is high in sugar, saturated fat, and processed fat, and always hydrate the body with sufficient water.

The first route to diet intermittent fasting 16/8 is to determine meal time. A general example from 12.00 to 20.00 is the meal period, namely lunch to dinner.

It can also be from 10.00 to 18.00, breakfast at noon to dinner early. Outside of meal time, you can only drink non-calorie drinks, such as water, sugarless tea, and black coffee.

Research on the effectiveness of the 16/8 intermittent fasting to lose weight is still diverse. However, a study in 2018 found people with obesity following this diet lost 3 percent of their body weight within three months, so it was considered effective.

A systematic review in 2020 of 27 studies involved various types of intermittent fasting, showing participants using the 16/8 method lost 0.8 percent to 13 percent of their initial weight, without serious side effects. The researchers also concluded that this intermittent fasting showed hope for the treatment of obese patients.