If the thought of regular meal plans and "timed meals" makes your stomach hurt, or if you prefer to eat on your own terms, read no further. maybe….
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â—‡ How to "16 Hour Fasting (16 Hour Diet)"
Do not eat anything for 16 out of 24 hours, Eating in 8 hours. It is said that by giving the body "time not to eat", the aim is to keep blood sugar levels normal, which can be expected to have the effect of reducing body fat percentage.
As for the name, it is also called "16:8 diet" and "16-hour diet", but in this article, we will use "16-hour fasting" as the standard.
Related Story "Fasting diet" 4 types of effects and pros and cons｜Experts evaluate each A recent study reported that "having dinner by 2pm can reduce your hunger cravings for the day, which can also increase your chances of burning fat."In other words, it is undeniable that ``the possibility of getting hungry in the middle of the night increases'', but in the name of getting a healthier body, it is usually taken at intervals of 6 hours a day All meals are "packed into 8 hours".
But is it really good for your health?
A study by the Obesity Society found that this diet was effective in animals. But what happens when you become human? The most famous person to have practiced the 16-hour fast (or 16-hour diet) early on, before it became famous, is yes, movie star Hugh Jackman.
So the male editor of Men's Health UK (a fasting skeptic) asked if Wolverine Jackman's diet method really helped him lose fat? verified. Shakeen!!
《Profile of the Challenger》
â—‡ Changes in the body of a man who tried a 10-day "16-hour fast"
When Hugh Jackman decorated the cover of "Men's Health" UK edition, I (Mort) had a revelation of sorts. All the men who grace Men's Health magazine are in great shape. But Hugh got what I always wanted without me realizing it.
His muscle size and strength were just as useful in a rugby match as his physical appearance was, and his physique seemed to suit my body type. As you probably think... well, I wanted to be (like) "Hugh Jackman".
It is no exaggeration to say that the physical beauty of "Wolverine" is due not only to strength training, but also to the "16-hour fasting" diet. It seemed to work for Hugh, so I decided to try a 10-day 16-hour fast to see if it would work for me as well. Of course, does this challenge work for you? It is also an experiment of
Men's Health UKâ—‡Health benefits of "16-hour fasting" explained by a nutritionist
According to a study, this diet method is also expected to be effective in maintaining muscle strength. It has been. Additionally, a study by the American Society of Clinical Nutrition found that this "intermittent fasting" reduced the risk of cancer and heart disease, and was filtered out of traditional scientific reviews. The medical journal Medical Hypotheses, published as a forum for unconventional ideas, published a study that "prolongs life."
Fasting activates biochemical processes that are good for the body, one of which is called apoptosis (pre-determined death of cells), says nutritionist Ben Coumber. A program built into the cell itself to keep the tissue that is composed of the cell in good condition) and "autophagy (one of the mechanisms that the cell has to break down proteins in the cell) )” (a phenomenon that occurs naturally in multicellular organisms), a process of cell death, which means cleaning up and disposing of dead cells and clearing out toxins.”
It contains some difficult and scary words, but in the end it feels like it's all about good things.
â—‡Meal times for 16-hour fasting
Intermittent fasting is not bad for your mood.
I (Mort) skip breakfast (a cup of coffee is fine) and eat half a chicken with spinach and a whole grain roll at 11am. Breakfast is about 800kcal, which includes 50g, which is about 90% of my protein intake. I go to the gym at 1pm, which is lunch time, and have sushi rolls or sandwiches around 3pm. Dinner should be finished by 7:00 pm, after which the 16-hour fast begins again.
This 16-hour fast will make you feel less hungry than you might think. Anyway, 5 to 8 hours of fasting time is sleeping time. By not eating breakfast at your desk in the office, you can get down to business in the morning. Also, it's 11:00 a.m. when I have breakfast, but I'm not as hungry as I thought at that stage.
Contrary to the diet of "six to seven small meals a day," a study from Purdue University in Indiana states that, especially with protein-rich meals, , found that eating more and less often actually increases satiety.
â—‡ Day 6 of ``16-hour fasting'': weight loss of about 2 kg You can expect to feel fuller for longer...in fact, I did. Six days after starting this challenge, I had lost nearly 2kg without actively changing my diet or training. I didn't work out at the gym, but eating at 11 a.m. made me feel less sluggish and more motivated to exercise.â—‡ Advice points for successful "16 hour fasting"
Like many events in life, from going to the beauty salon to vacations and pregnancy, "16 hour fasting" is a success. Careful scheduling is key to what you do. If you're a top-notch action hero, it's clear your job depends on staying in shape. You will be training every day. That way, you can take full advantage of the hormonal effects during the fasting period.
In other words, "When you don't eat, your muscle cells become more sensitive to insulin. You get a response," says nutritionist Comber.
But for ordinary people like me, lunchtime is the only time to go to the gym. Also, in order to maintain a normal daily life, the possibility of cell activation may be sacrificed. In fact, if I try to have dinner at home with my lover, the 16-hour fasting window slips a bit, and a few times during this challenge, I also have to reset my clock to avoid eating at 11pm. bottom….
PHILIP RAMEY PHOTOGRAPHY, LLCGetty Imagesâ—‡ Conclusion/Results: Body fat decreased by 2% in 10 days was It's not like Hugh Jackman's body, but I'm happy with the result, which exceeded my expectations. I especially like it because I don't miss a single meal from my daily diet and just finish my meal in 8 hours.
If you want to lose a little extra weight without overdoing it, the 16-hour fast is scientifically proven to work, and it's a simple meal plan, so I recommend it. That said, the kind of person who trains hard during the week but socializes on the weekends. If you want to cherish the time you spend eating with friends and family, you may want to consider this diet method as a short-term, one-off solution.
Intermittent fasting is the start of improving your physique. If you want to build a physique like Hugh Jackman, "fasting" will need to be practiced daily and consistently.
Related StoriesChanges in the body of men who challenged ``16-hour fasting'' for 30 days [7 benefits] Effects of ``intermittent fasting (fasting)'' and research results What is the ``5:2 diet''? ｜Explanation of effects and methodsSource / Men's Health UKTranslation / Kazuki Kimura *This translation is an abstract.