A recent study promoted the 16: 8 diet as a weight loss strategy: it seems that in a sample of obese people, those who followed the 16: 8 diet without consciously restricting calories and choosing specific foods lost more weight than those who were on a low-calorie diet, although the fat lost was the same. This means that there may have been a loss of lean mass as well, but the explanation is that people who followed the 16: 8 diet ate less than they expected, and even less of the dieters group. They ate 350 fewer calories a day, eating what they wanted for eight hours. Also, their blood pressure dropped.
Here’s how to try the 16: 8 diet in a simplified version.
THE 16: 8 DIET IN A SIMPLIFIED VERSION.
This diet is what the obese patients followed in the study. That is:
Breakfast at ten: you can eat whatever you want, but not before ten in the morning.
Lunch at one o’clock: again no restrictions
. Dinner by six: it means that you must have dinner at about five or five thirty, and finish no later than six. For example, you can opt for an aperitif, let’s say “early” or for a sandwich filled with whatever you want. The important thing is to finish eating by six. You have to be full, because from six onwards the fasting phase arrives.
Snacks: possible from 10 in the morning onwards to before 6 in the afternoon. Fasting phase:
from six in the evening to ten in the morning. At this stage of the day you should no longer eat. Possible: coffee, tea, herbal tea, zero-calorie drinks. But no food and no calorie drinks, not even milk.
This strategy must be implemented every day if we want to lose weight effectively. If we lose weight too quickly, we can exclude a day of your choice or do it occasionally (once every two weeks, for example).
One tactic to increase results is this: sleep. With this diet we can go to bed earlier, for example, and if we work all day and go out at five we can even make ourselves a sandwich before going home, knowing that then we shouldn’t cook and we will have more free time to relax and rest. By increasing the hours of sleep, weight and body fat loss increases. In addition, fasting becomes less stressful. The ideal is therefore to rest for eight to nine hours.