General Recommendations for Intermittent Fasting 16/8
There are several methods of interval eating, but the most universal and appropriate for most people, especially for beginners, is the 16/8 plan.
According to the 16/8 plan, the eating schedule is as follows: 16 hours of fasting + 8 hours for eating.
The main benefits of 16/8 intermittent fasting are:
- An increase in biologically active metabolites
- Rapid breakdown of fat, including visceral fat
- Significant strengthening of immune system
- Acceleration of metabolism at any age
- Growth and regeneration of tissue at cellular level
- Lowering of blood sugar levels, which works as prevention of diabetes
- Improvement of the brain function and increased concentration
- Improvement of intestinal motility
Moreover, normalization of sensitivity to leptin (a hunger hormone) and an increase in the autophagic activity (cleansing the body of dead cells) is registered with people who adhere to the 16/8 intermittent fasting schedule.
A few basic tips for intermittent fasting
Food preparation: Preferred food processing methods are boiling, stewing, steaming, baking with a minimum amount of oil.
Allowed products:
- carbohydrates: cereals and group A pasta from durum wheat, fruits low and medium on glycemic index, dried fruits, whole grain flour, yeast-free bran bread, but without seeds or dried fruits;
- proteins: fermented milk products with a fat content of up to 5%, cow’s milk, goat’s milk, soy milk, oat milk, lean meat and poultry, fish and seafood, some canned fish in own juice, mushrooms;
- fats: nuts, olive oil, coconut oil, sunflower oil, sesame oil, chicken egg yolks, fish oil, cheeses with a fat content of 30-50%.
Foods that are better excluded:
- Starch and group B pasta, instant cereals, smoked meat, smoked and heavily salted fish and canned fish, margarine, salo, bacon, sausages, ham, semi-processed goods and ready-made meals, mayonnaise and salad dressings based on it, spices, seasonings, carbonated drinks, chips, crackers, alcohol, etc.
Limit daily salt intake to 5 g, replace sugar with stevia, erythritol or other sweeteners.
It is imperative to maintain proper hydration (at least 1.5 liters per day), while reducing the consumption of black coffee to 2 cups per day.
