16 hours without food: The incredible effects that will surprise you
You’d be surprised what going 16 hours without food, followed by an 8-hour window of time when you can eat whatever you want, will do for you.
This intermittent fasting is getting more and more attention, and no wonder.
Besides helping to lose weight , such fasting has many benefits for the body’s health.
Thanks to the Women’s Health Portal , you can learn about the principles of intermittent fasting in this article.
Protocol 16:8 – What is this?
The 16:8 protocol is one of many time-restricted eating methods that involves withholding calories for 16 hours and then free eating for 8 hours.
The term “intermittent fasting” usually refers to diets that drastically restrict calories for more than 24 hours, while “time-restricted eating” is the preferred term for daily restriction of eating time.
Other popular programs include 18:6, 20:4 and One Meal a Day (OMAD).
It is worth remembering that the 16:8 is a gentle protocol compared to other diets , but its effects on different people may vary according to age and gender, so it is recommended to consult a nutritionist or doctor before starting the diet .
Time-restricted eating can be combined with a caloric deficit for weight loss purposes, but it doesn’t have to be.
Benefits of the 16:8 protocol – reduction in body weight, fat tissue and higher performance than standard diet
The 16:8 protocol may have several benefits, including weight and fat loss, with or without calorie restriction.
Some research suggests that the 16:8 ratio may preferentially reduce fat mass, but more research is needed to confirm these findings.
In any case, even if these benefits are not so pronounced, this protocol can be almost as effective as a standard diet .
Also, 16:8 can be easier to follow than other types of diets because it is a form of time-restricted eating that is easier mentally for some people.
It is worth noting that this protocol may also have unique metabolic benefits, but further research is needed to confirm these findings.
Recommendations for using the 16:8 method (16 hours without food)
In the case of the 16:8 protocol, although there is not much research on its safety, studies to date have shown no significant negative effects.
However, longer periods without food can be difficult for some people, causing nausea, dizziness and hunger.
However, keep in mind that fasting may be contraindicated in certain conditions such as type 1 diabetes, pregnancy, and existing eating disorders.
Therefore, people with such conditions should consult a doctor before starting this diet .
In any case, as with any diet, it is important to consult your doctor and/or nutritionist to ensure that the 16:8 protocol is appropriate and safe for your health and individual needs.
How to proceed according to protocol 16:8 – 16 hours without food
Set a 16-hour window without eating and eat freely for the remaining 8 hours.
When it comes to following the 16:8 protocol, simply enter a 16-hour window in which you abstain from consuming calories.
Many people choose a window from 20:00 to 00:00 the next day, but you can eat earlier and stop eating earlier.
Insulin sensitivity is usually better in the morning, but many people choose a later time to facilitate social interactions with food.
Water, tea, salt, and coffee are considered permissible during the fasting period, while other items such as chewing gum, nutritional supplements, apple cider vinegar, and artificial sweeteners are up for debate.
Four studies comparing time-restricted feeding (ADF) with a control group found that ADF resulted in greater weight loss.
In three studies comparing ADF with a calorie-restricted diet (1500 calories), the results were similar.
In each of these studies, ADF resulted in a 4-8% reduction in body weight from baseline.
Two studies comparing the 5:2 diet to a control group found that the 5:2 ratio also resulted in greater weight loss.
In 7 studies comparing the 5:2 ratio with a calorie-restricted diet (1500-1600), the results were similar.
In each of these studies, the 5:2 diet resulted in a 4-7% reduction in body weight from baseline.
In 9 studies investigating time-restricted dieting (TRE), no greater weight loss was reported than in the control group.
Only 3 studies reported weight loss from baseline ranging from 3 to 4%.
One of these studies used a 6-hour feeding window and two used an 8-hour window.
One study using an 8-hour eating window even reported a 2% weight gain in women with a BMI under 25 who participated in resistance training.
None of these studies compared TRE with a calorie-restricted diet.
For ADF and 5:2, weight loss at 52 weeks was similar to that at 8-12 weeks, suggesting that the greatest effectiveness of the diet was achieved at 12 weeks.
The study found that during those 52 weeks, participants lost a similar amount of weight as they did during the first 8 to 12 weeks.
This means that weight loss will not slow down over time.
Weight loss is the same in people with and without diabetes.
This means that diabetes was not an obstacle to achieving the desired results of the diet.
In any case, regardless of the presence or absence of diabetes , the weight loss is similar.
The effect of prolonged fasting on insulin sensitivity – research confirms the benefits
Long-term fasting can improve insulin sensitivity, meaning the body is more efficient at controlling blood sugar levels .
This mechanism is related to the fact that the body undergoes metabolic processes, such as fat oxidation and the production of hormones that regulate blood sugar levels.
Many studies have shown the beneficial effect of prolonged fasting on insulin sensitivity.
For example, a study published in the Journal of Clinical Endocrinology and Metabolism in 2011 found that intermittent fasting (IF) improved insulin sensitivity in overweight people.
This study was conducted on a group of 75 people and showed that after 12 weeks of IF use, the participants had significantly better insulin sensitivity compared to the control group.
Similar results were obtained in another study published in “Nutrition & Metabolism” in 2006, which showed that fasting for 2 days a week improved insulin sensitivity in overweight people.
The conclusion of this study is that prolonged fasting may have a beneficial effect on insulin sensitivity and thereby help in the management of diabetes.
Effect of long-term fasting on inflammation
Research shows that long-term use of a fasting protocol like ADF and 5:2 can have a positive effect on reducing inflammation in the body.
In one study, ADF reduced levels of inflammatory markers such as CRP by 33% in participants after 12 weeks.
In another study, a 5:2 ratio reduced inflammatory markers by 15% in participants after 8 weeks.
In both cases, the reduction in inflammation was similar to the reduction in inflammation levels in participants who restricted calorie intake.
However, it is important to note that more research is needed to confirm these findings and determine how long long-term fasting is necessary to reap these benefits.
In any case, it is important to consult your doctor before starting this diet to make sure it is safe and suitable for your health.
Much health!
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