Chinese New Year is a time to indulge ourselves with scrumptious delicacies. Once succumbing to the feasts and snacks, the post-celebration effect started to accumulate around the waist.
How does one get rid of the unwanted pounds? There’s an easy, hassle-free way to lose weight as we stepped back to our busy lifestyle – the 16:8 intermittent fasting method. It is a form of fasting where one would only eat during the eight-hour window and avoid food intake for the rest of the 16 hours every day. There’s no restriction on the quantity of food or types to be consumed within the eight-hour period.
Benefits
1) Accelerated weight loss
By restricting food intake to eight hours per day, we can cut down on the extra calories that we might add in throughout the day. Fasting could also increase the metabolism rate and increase the effectiveness of weight loss.
2) Improved blood sugar levels
Intermittent fasting could aid in the prevention of type 2 diabetes. This is because fasting could reduce fasting insulin levels by 31% and lower blood sugar by 3% to 6%. Thus, the risk of getting type 2 diabetes would be reduced.
3) Boost brain function
This fasting method may enhance the brain’s functions and protect it against memory loss and diseases that affect the brain. It was also alleged to increase longevity as animal studies showed that short-term repeated fasting increased the life span of mice. But there were not enough studies on humans to reach concrete proof.
Tips
1) Suggestions for 8-hour eating window: 7am to 3pm, 9am to 5pm, or 12pm to 8pm.
2) Have more beneficial fats in your diet to sustain over the fasting period. For example, avocado, olive oil, nuts, seeds, and fatty fish such as salmon.
3) Add more fiber and lean protein sources to your meals to prevent getting hungry. For instance, brown rice, oats, fish, beans, eggs, tofu, and poultry.
4) Drink more water throughout the day to prevent the brain from mistaking thirst for hunger.
5) Intermittent fasting will not be suitable for those with underlying health conditions such as low blood pressure, gastric, and people with a history of depression or anxiety.
While intermittent fasting such as the 16:8 method seems easy and effective. It would be beneficial to the overall well-being by adding an exercise routine into our weight-loss journey. A combination of diet, exercise, and a positive mindset is key to a healthy lifestyle.
