Not everyone knows that interval fasting 16/8 for women helps to lose weight without harm to the body. But it will have to radically change their own diet. This technique is highly effective, and therefore has many positive reviews. With its help, it is possible not only to get rid of extra pounds, but also to increase muscle mass. Overweight goes unnoticed, the body does not experience stress, as during strict diets, and appetite is easy to control. So what is this amazing technique?
What is the technique?
Since it is possible to increase muscle mass with the help of such diets, it uses popular not only among women who dream of losing weight, but also among athletes. The daily diet includes extremely useful products that give strength to the body, and are not deposited in the form of fats.
The Essence of interval fasting 16/8 for weight loss is the alternation of periods of eating and complete rejection of it. Simply put, within sixteen hours you need to starve, and the next eight hours are allowed to eat food. At first glance, this task may seem impossible, but in practice it is quite feasible. In addition, do not forget about the period of sleep, which is about 9 hours. It is enough to withstand a hunger strike 7 hours after waking up and the next eight-hour interval begins when you can eat.
Note! For beginners who have decided to try out the method of periodic fasting for the first time, experts recommend starting with a three - or four-hour hunger strike after sleep. On their opinion, just closer to lunch opens the so-called "food window". At this time, significantly increases appetite.
Interval fasting periods 16/8
In General, interval fasting consists of two main periods:
- hunger strike (16 hours) – it is forbidden to eat solid food, it is allowed to drink pure non-carbonated water or drinks without calorie content (green tea without sugar, coffee without additives and other);
- food window (8 hours) – for this interval it is necessary to consume the daily rate of calories, but not for one meal, and subject to fractional nutrition.
The Principles of diet are very simple and clear, so many women try to lose weight in this way. And this is confirmed by numerous reviews.
To the main advantages of interval fasting "sixteen by eight" include the following:
- restoration of the digestive system;
- normal levels of cholesterol in the blood;
- blood pressure recovery;
- retention of glucose in the normal range;
- acceleration of metabolic processes in the body, which also leads to weight loss;
- prevention of malignant tumors;
- effective fat splitting sediments;
- cleaning the liver and digestive tract from harmful substances;
- immune system strengthening;
- cleansing of the skin from acne;
- improve the condition of skin, nails and hair.
In fact, interval fasting 16/8 puts in order not only the appearance of a person, but also helps the internal organs to work properly. Important the advantage is that the time frame can be adjusted to suit yourself. You do not have to change the sleep and Wake mode. All you need is to properly maintain the intervals of fasting and eating. Interestingly, after a few days of this diet the body gets used to the new regime and the person is not worried about hunger.
Basic rules of interval fasting
In period interval fasting it is important to adhere to the basic rules that help to quickly achieve the desired result:
- for each person daily calorie intake may vary, depending on various factors;
- despite the fact that during the food window, it is important to use the daily rate of calories, you need to get them from healthy products – restrictions are imposed on flour products, fatty and fried dishes, semi-finished products and other foods that contribute to the accumulation of fats;
- in the times when you want to starve, it is advisable to adhere to an active lifestyle, because in this interval the body burns the calories, if it is a little help, the process of weight loss will go much faster;
- it is important to exclude from the diet foods high in simple carbohydrates;
- it is necessary to keep the water balance under control, you will need to drink at least 2 liters of clean water without gas per day;
- during food Windows need to do 3 meal, between them allowed snacks in the form of fresh vegetables or fruits;
- the usual portions should be cut at least twice;
- a day should be consumed not more than 50 grams of fat (preferably in the first 4 hours of the food window).
Adhering to such simple rules, you can make your body effectively break down body fat.
Scheme of fasting and meals
Each the day will have to adhere to a certain scheme that will effectively lose weight and cleanse your body of toxins. In fact, the same regime should be observed every day. The diet must include BCAAs (a complex that contains three amino acids).
The Approximate scheme of interval diet for each day is presented in table.
A Glass of pure water, 10 g BCAAs
Coffee or green tea without sugar and others additives
The same coffee or green tea
10 g BCAA
Meal with the use of products, caloric content of which is 50% of the daily value
The Second meal (a calorie is 25%)
Third meal (to eat the remaining calories)
It is Important to point out that 16/8 interval fasting involves workouts that should not be performed daily. They should alternate with day of rest. If training is planned in the next few hours, you can afford to eat high-calorie food, because the excess will still be burned by physical activity. During the holidays it is recommended to give preference to protein foods.
To the allowed foods in the period interval of fasting 16/8 scheme include:
- vegetables and fruit;
- dairy products;
- meat and poultry;
- lean cheeses.
From the products included in the list above, you can easily make a complete diet. Thus, you will not have to limit yourself too much, which also indicates in favor of interval fasting.
Sample menu for every day
Daily menu at the interval diet consists of three meals as well as several snacks. In General, it looks like this:
- Breakfast: oatmeal on water with addition of a small amount of honey, tea without sugar, dried fruits.
- Snack: any vegetable or fruit fresh.
- Lunch: boiled chicken fillet, vegetables (steamed or fresh), juice of berries'.
- Snack: natural yogurt without fillers.
- Snack: low-fat cottage cheese.
- Dinner: fish boiled with vegetables.
Results after a interval of fasting: before and after photos
Testimonials of losing weight women indicate that the system works. Many quickly and without problems lost weight, without experiencing a painful feeling of hunger. Efficacy weight loss scheme interval fasting 16/8 prove photo of hungry people before and after diets.
Ways to improve results
To provide the body with valuable components and obtain high results in the period of interval fasting, it is recommended to include products from 8 important groups in the diet:
- 4 types of fat burners (meat, nuts, natural yogurt, legumes) – contains a large amount of protein, which is needed muscles human;
- 4 types of Wellness (green vegetables, red and blue berries, fruits, peppers and tomatoes) – enrich the body with vitamins and valuable components, strengthen the immune system and accelerate metabolism.
If the products of the above groups will be present in the daily diet, you can not worry about the lack of results. Of course, subject to the established circuitry.
For women, interval fasting is ideal as a method for rapid weight loss. However, this system has its drawbacks, so not everyone is allowed to adhere to it.
The disadvantages of interval fasting 16/8 include the following:
- this food system is not recommended for people with metabolic and eating disorders. behavior;
- some nutritionists are of the opinion that the result of interval fasting is short.
Note! According to British scientists, when a woman returns to the usual diet, the effect after the interval fasting scheme 1/8 disappears. So if I want to permanently fix the result, will have to continue to restrict the diet of harmful products and keep active lives.
Do Not be too skeptical about this method of weight loss. In the end, this method works, as has already been seen by a large number of women. In addition, interval fasting has many advantages and very few disadvantages.
What is the effectiveness of interval fasting 16/8, indicate reviews and results to the hungry. You can also watch the video to learn about the features this method of weight loss.