Intermittent fasting for weight loss: schemes 16/8, 18/6, 20/4, 10/14, 12/12, 5-2

How to lose weight without spending a lot of money on it? Most modern diets (Mediterranean, protein) and fasting days involve eating a certain set of products, which does not always fit into the family budget. But this is not the end of effective ways to lose excess weight. There is another option - 16/8 intermittent fasting.

This is one of the latest modern trends in nutrition, the number of followers of which is constantly growing. A special regime involves alternating periods of eating and not eating. The technique is really effective and can correct the curves of the body in a short time. However, it also has some features that are worth taking into account. So what is this unique program? Let's figure it out.

Essence of Fasting 16/8

The essence of intermittent fasting is hidden in two numbers - 8 hours of allowed food intake and 16 hours of refusal of any food. This format of the technique is very easy to follow. To do this, in most cases, it is enough to give up breakfast and late dinner, and enjoy your favorite dishes in the remaining time (within the framework of the PP). If you wish, you can choose any interval, for example, eat from 12:00 to 20:00, and spend the rest of the day in household chores and sleep.

How does it work? During the 8-hour “belly festival,” the body receives the necessary substances to maintain its vital functions and produce sufficient energy. When the “hungry” period begins, important internal mechanisms are launched:

• Metabolism accelerates.
• Excess water and metabolic products come out.
• Fats are broken down.
• The process of autophagy comes into play.

Interesting fact. Experts recommend fasting for no more than 10-14 days. Otherwise, the body turns on the reverse function and minimizes fat consumption - every calorie received in the future will be stored, forming unsightly volumes in the body.

About fasting clearly: sample menu

Let's look at an example of a menu for every day on nutrition 8 16 for weight loss, regardless of the first meal. I propose a standard scheme. You can simply move the intervals to suit your routine.

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12.00: breakfast

• 3 egg omelette
• 2 buckwheat bread
• 30 gr. hard cheese
• coffee/tea without sugar (milk, lemon, cream allowed)

15.00: lunch

• A plate of borscht with meat broth
• basmati rice (who doesn’t know yet, this is a very tasty low-glycemic variety)
• baked chicken thigh
• tea without sugar
• 100 grams of meringue or 1 white marshmallow (optional)

16.00: snack

• 200 gr. cottage cheese 5%
• large spoon of sour cream
• half an apple, kiwi and pear

20.00: dinner

• grilled or boiled vegetables (any except carrots and potatoes)
• a piece of meat or fish the size of your palm
• a mug of herbal tea or a glass of dry tea on holidays

After an 8-hour feeding period, only clean water is allowed.

Particularly lucky are night owls who wake up late and don’t want to eat in the morning. These nutritional rules are ideal for them. The “Larks” were less fortunate. Personally, I can't help but have breakfast as soon as I wake up. Perhaps this was the only difficult moment for me - to change my mind and eat a little later.

By the way, 8/16 is not the only interval. There are several more varieties of Fasting:

• 10/14 is the most gentle and “kind” diet. In no way inferior to the one described;
• 4/20 is the toughest system. In fact, you eat one meal a day. I don’t recommend hardening your body this way. He won't like this;
• 5/2 - during the working week you eat as usual, and for the remaining two days you practically refuse food. I also don’t advise you to mock yourself like that. There are no pluses, but there are a huge number of minuses.

Benefit

Most people give positive reviews about fasting for weight loss over a 16-hour period. Benefits of periodically avoiding food:

• Active fat burning. During the period of abstinence from food, the body uses up existing reserves of adipose tissue. A calorie deficit forces the internal systems to release energy to use what is already there.
• Acceleration of metabolism by 4-14%. The most noticeable result of weight loss is in the waist and abdomen, where the main volumes of adipose tissue are concentrated.
• Accelerated hormone production. This is possible due to the activation of various intercellular processes. When a person stops eating, the amount of insulin in the blood decreases, adipose tissue “burns” - hormones necessary for muscle development and restoration of cellular regeneration function are produced.
• Increasing stress resistance to external stimuli. A person feels much more comfortable and lighter. Sleep is normalized.
• Reducing the risk of type II diabetes.
• Normalization of blood pressure.
• Restoring the digestive function of the body.
• Increased efficiency and vigor throughout the day.
• Strengthening nails, hair and skin.
• Cleansing the skin from acne and other lesions.

What happens to the body during fasting

In humans, as in most mammals, reserve reserves of carbohydrates are concentrated in the liver in the form of glycogen. On average, they are enough to maintain the body’s energy needs for 12-24 hours - everything, again, depends on the degree of physical activity and functional load on organs and systems.

After depletion of sugar reserves, a switch in metabolism occurs: here, in hepatocytes, a factory for the production of ketone bodies is launched. The substrate for the formation of the latter are fatty acids, which are released under the influence of stress hormones (functional insulin antagonists) from adipocytes of adipose tissue, as well as some amino acids.

In addition, the process of gluconeogenesis

: liver cells independently begin to reproduce glucose from various non-carbohydrate components - in particular, from the structural bricks of proteins undergoing breakdown. All these processes help maintain vital functions for about a month - of course, much will be determined by age, gender, initial weight and general condition of the body. However, for example, in penguins, similar compensatory mechanisms allow them to survive for more than five months - and this in the absolute absence of any food!

Ketone bodies are also used by neurons in the brain as an energy source.

: due to the fact that fatty acids, circulating in the blood only in a state associated with large protein molecules, cannot cross the border at the junction of blood vessels and nervous tissue - the blood-brain barrier.

Also interesting are those adaptive reactions that are observed during starvation in the central nervous system and are associated with brain-derived neurotrophic factor

(brain-derived neurotrophic factor - BDNF). Thus, studies in animal models have shown that food restriction combined with exercise on a treadmill in laboratory rats was associated with increased BDNF synthesis, which was accompanied by increased cell resistance to damaging factors and stimulation of neurogenesis.

It is interesting that one of the stimulators of BDNF synthesis is precisely ketone bodies (beta-hydroxybutyrate), which not only act as raw materials for energy formation processes, but also carry out a number of signaling reactions.

Harm

Intermittent fasting according to the 16/8 system requires a serious approach and adherence to strict rules. Depending on the initial state of the body, if you neglect the recommendations of doctors, unpleasant side effects are possible, which can cause serious complications and provoke the development of certain diseases:

• Dizziness and headaches (disappear 2 weeks after the start of fasting).
• Digestive disorders, such as constipation.
• Heartburn, belching and other discomfort associated with the functioning of the stomach.
• Menstrual irregularities.
• Muscle spasms.

For fasting to truly become therapeutic, you must first consult with your doctor. It will help in the process of losing weight in this way to avoid many unpleasant moments.

Possible side effects

Secondly, after the diet you may experience side effects such as:

• constipation;
• headache;
• severe attacks of hunger during a 16-hour cycle of abstinence from food;
• stomach cramps, discomfort, heartburn;
• weakness, irritability, bad mood, decreased performance;
• There's too much risk of overeating for breakfast.

To ensure that the 8/16 diet does not cause harm, you must consult a doctor before practicing it.

Women who tend to overeat find it psychologically difficult to cope with emotional stress. If you managed to maintain the maximum course and achieve results, periods of failure are not excluded, which can again lead to weight gain. According to nutritionists, it is important not only to lose weight, which is a short-term achievement, the main thing is to maintain weight and make diet a way of life.

To have a slim figure, you should eat a balanced and moderate diet throughout your life, this will help avoid weight fluctuations and many other health problems.

Contraindications

Not everyone can use a 16 hour fast as a complete weight loss diet. There are several serious contraindications that should be taken into account:

• Oncological diseases of varying degrees.
• Hypertension/hypotension.
• Unstable central nervous system.
• Insufficient body weight – index less than 15.
• Pregnancy.
• Open and closed forms of tuberculosis.
• Stomach or duodenal ulcer.
• Kidney pathologies.
• Diseases of the cardiovascular system.
• Lactation period.

Contraindications must absolutely not be ignored. A sudden change in your daily diet, if you do not take into account complications in the presence of certain pathologies, can negatively affect your health.

Fasting diet results

Nutritionists say that with one-time adherence to such a diet, you can lose 1-2 kg, but they will return again. The results of intermittent fasting with a constant regimen are much more effective. You can lose 3–4 kg in a week, 6–7 kg in a month. If in the future you arrange such a fasting day once a week, the results will last a long time.

Fasting 16/8: an effective method for losing weight

For women, intermittent fasting according to the modern 16/8 system is a real opportunity to lose excess weight. The methodology is implemented in stages. Each step is important and requires serious adherence to the recommendations offered by doctors. Otherwise, you will only harm the body.

Advantages and disadvantages

The benefits of intermittent fasting

Another advantage of intermittent fasting is that there is no upper age limit. On the contrary, it is often useful for older people, as it can improve well-being, prolong life, slow down the aging process and prevent various diseases.

Disadvantages of intermittent fasting.

This:

• slower muscle growth;
• likelihood of side effects;
• decreased rate of fat burning;
• a large list of contraindications;
• high requirements for self-control;
• increased irritability and nervousness;
• lack of human study data.

Preparatory stage

Before you start fasting, you need to prepare your body and nervous system for a sudden change in your usual diet. In this case, the following recommendations are followed:

• We undergo a comprehensive examination in the hospital to exclude various contraindications. It is advisable to consult a therapist regarding fasting issues and immediately ask questions.
• Gradually increase the volume of water consumed per day. You need to drink at least 2 liters per day. Natural freshly squeezed juices, teas and coffee are not included in this amount. To calculate the exact volume, we use a simple formula: 30 milliliters of liquid per 1 kilogram of body weight.
• Smoothly transitions to proper nutrition. We refuse fatty, smoked, salty foods, as well as fast food.
• We calculate daily caloric intake. At the same time, the amount of kcal should be deficient, which will ensure accelerated fat burning.
• Including special detox cocktails in your diet that will help the body quickly cleanse itself of harmful substances. The best option is fresh juice from celery, parsley, mint, kiwi, beets or carrots.
• We are gradually shifting the eating window to the option provided by intermittent fasting 16/8.

Useful videos

To summarize, you can watch this video in which the girl will tell you more about this diet and conduct a small experiment. She will independently study this diet in practice and show her results, as well as share her impressions and health status after completing the diet. Enjoy watching!

In the following video, TV presenter Elena Malysheva examines in detail the principles of the “16 to 8” diet and talks about the possible results.

Fasting really sounds very scary and repulsive - everyone immediately begins to think that they will face strict restrictions and food that will consist of water and a piece of bread. However, with the 16/8 diet things are much more optimistic.

In a week you can get rid of an extra two kilograms, and in a month you can even lose up to ten kilograms. The main thing is to eat right and exercise , but sometimes you can allow yourself to eat something harmful and not blame yourself for it.

Nutrition rules

Of course, with intermittent fasting there are no restrictions on the foods you eat. However, if you want to lose extra pounds, you will have to adjust your diet by switching to PP. Basic rules for eating that will help you quickly get to your dream figure:

• During the 8-hour eating window, you need to consume your full daily calorie intake.
• The largest and densest meal of the day is breakfast. It should consist of heavy (complex) carbohydrates and fats of animal origin.
• The rest of the meals contain protein components.
• Packaged juices and compotes are completely prohibited. They have no benefits, but a lot of harmful sugar that promotes fat deposition.
• We refuse any flour products. These are light carbohydrates - they are quickly absorbed and provide a constant feeling of hunger.
• We don't overeat. Meals are fractional, with small vegetable or fruit snacks.
• Snacks from processed foods or unhealthy snacks are prohibited.

How to speed up weight loss on PG without harm to health

When combining a low-calorie menu and intermittent fasting, you need to be careful. This eating pattern can cause an acute feeling of hunger, loss of strength and a deficiency of nutrients necessary for the body. Especially at the initial stage. You can avoid such consequences by adding a balanced breakfast from Herbalife Nutrition to your morning meal on the day of fasting. It can help you stay energetic while maintaining appetite and weight control. A balanced breakfast includes an Aloe drink, which helps cleanse the gastrointestinal tract. Breakfast also includes a low-calorie Formula 1 cocktail with a large amount of proteins, minerals and vitamins, which can cause a long-lasting feeling of fullness and nourish the body with useful substances. Another breakfast product is a herbal drink. It helps to cheer up and stay energetic during periods of fasting.

16/8 intermittent fasting scheme

Proper nutrition schemes for 16/8 intermittent fasting for weight loss include dozens of different options, among which it is easy to choose a mode with comfortable parameters and content. For example, a daily schedule for someone who exercises might look like this:

• 8:00 – 1 glass of purified water on an empty stomach, 1 teaspoon of “sports” vitamins.
• 9:00 – tea without sugar (milk oolong, green, black, red).
• 11:00 – tea or coffee without additives.
• 12:00 – 13:00 – any physical activity.
• 13:00 – breakfast (energy value is about 40-50% of the total daily calorie intake).
• 17:00 – protein dinner (35% of daily calories).
• 20:30 – protein dinner (remainder of daily calories).
• 21:00 - 13:00 the next day - direct fasting.

Interesting fact. It is not necessary to follow standard time periods. You can create your own version of the program, but taking into account time restrictions - 8 hours for eating and 16 for fasting. During the process of losing weight you should be as comfortable as possible.

What is this power system?

This type of fasting is called intermittent, cyclical, intermittent or interval fasting.
Often, names such as fasting, Intermittent Fasting diet, as well as the abbreviations IG, PG and CG are used to designate it. It’s worth noting right away that intermittent fasting has nothing to do with the therapeutic type that is used in alternative medicine. Thanks to the work of biologist Ohsumi, intermittent fasting has recently gained enormous popularity. It is used to prolong youth and get rid of chronic diseases. Bodybuilders actively use this nutritional method to control weight and build muscle. In the field of nutrition, fasting is considered one of the ways to combat excess weight.

Intermittent fasting is the introduction into the usual diet of periods with strict restrictions on food intake, during which you can only drink water. Intervals can have different durations in time - from 12 to 36 hours.

Example.

During the day you can only eat within 8 hours. During this period, you need to fit in all meals. Typically, a three-meals-a-day scheme is used for this:

• 8:00 – breakfast;
• 12:00 – lunch;
• 16:00 – dinner.

During the remaining 16 hours (the period from 16:00 to 8:00) you can only drink water.

There are many intermittent fasting plans. Besides the 16:8 example above, there are also 20:4, 14:10 and others. Moreover, you can eat this way for either a week or 2-3 days. The choice of regimen and duration of intermittent fasting are determined individually, taking into account contraindications, personal preferences, daily routine, work schedule and other factors.

Breaking out of fasting

We not only enter, but also exit from intermittent fasting correctly. According to numerous reviews, recommendations for ending the “diet” cannot be ignored. Overeating the next day can lead to serious poisoning and hospitalization.

• Reduce the number of servings. You can’t immediately after fasting eat the same amount of food that you took before you started losing weight.
• In the evening we refuse food. If you want to have a snack, it is best to replace a full dinner with a glass of low-fat kefir or some fresh vegetable.
• We continue to refuse fast food. If you want to maintain the results, it is best not to add harmful foods back into your normal daily diet.
• Gradual increase in daily caloric intake. The maximum amount of kcal is 3000. We prepare the diet taking into account healthy foods with negative calorie content.
• We try to process products to the maximum, so that it is easier for the body to digest them after a long period of fasting.
• We continue to play sports. Any physical activity will do.

By following simple recommendations, you will not only lose unnecessary pounds, but also maintain your health.

Recommendations for Intermittent Fasting

How to start correctly

Beginners who decide to try intermittent fasting should adhere to the following recommendations:

1. Consult with a specialist and, if there are no contraindications, choose the appropriate regimen.
2. Determine the frequency of fasting.
3. Decide how many times the fast will be repeated.
4. During the process, you need to constantly monitor your well-being and eliminate side effects in a timely manner.
5. Do not change habits in other areas of life. Continue to train, study, communicate, relax and work as usual.
6. Carefully plan your exit from fasting.

Remember, the right start is half the success!

If you constantly feel hungry, you can drink more water. And not only during the period of “food windows”, but also during the usual diet.

How should fasting proceed?

1. It is worth drinking large amounts of water both on regular days and during fasting.
2. Constantly keeping yourself busy with something often distracts you from thoughts about hunger.
3. If you can’t avoid thinking about food, you can replace water with green tea.
4. The feeling of hunger quickly passes. You just have to wait half an hour and it will go away.
5. You can ask loved ones and friends for support.
6. Try not to draw any conclusions about the results before the 1st month.
7. Men should follow a protein diet between fasts, women should follow proper nutrition.
8. It is necessary to come out of a hunger strike gradually - do not overeat on the first day after fasting.

You can print this reminder and hang it on your refrigerator. It can help you stay in control and fight hunger.

How not to lose your temper

Hunger attacks are especially dangerous for beginners. Having verified in practice that they appear and disappear in waves, it will be easier to control yourself. You should not think that hunger intensifies with each subsequent hour of fasting, growing like a snowball. You can drink a glass of water, the unpleasant feeling will subside for a few hours. During the adjustment period, you can drink green or any other tea without sugar or additives.

What should be the way out of fasting?

It is equally important to end the fast correctly. At the end of the fast, you need to eat a small portion of healthy foods with a minimum amount of fat. An excellent choice would be a light vegetable salad with low-fat sour cream or vegetable oil.

Features of PG

Intermittent fasting must take into account the gender of the person. Different nutritional principles are used for men and women.

For men.

Representatives of the stronger sex need to increase muscle mass and reduce body fat. This requires high levels of testosterone. It is this hormone that is responsible for rapid metabolism and active fat burning. Its anabolic properties help build muscles, give them elasticity and beautiful relief. There is a way that helps increase testosterone production. The essence of the method is to combine intermittent fasting with intense training. Abstinence from eating food and testosterone levels are closely related. This is why intermittent fasting is actively used in bodybuilding. Athletes build muscle and gradually lose excess fat while maintaining overall weight stability. And for this you do not need to reduce the calorie content of the menu (they add more protein foods to the diet). However, you can’t play with hormones on your own. Remember to consult a specialist.

For women.

Intermittent fasting works differently for women. Training can be carried out as usual, but the diet must be changed. Firstly, you must completely abandon any diets. Secondly, the menu must comply with the principles of proper nutrition. Thirdly, daily calorie intake during the “food window” should not exceed 500–800 kcal. And in this case, preliminary consultation with a specialist is also necessary for contraindications, because a large calorie deficit can negatively affect health.