How to eat the 16+8 weight loss method

The 16+8 weight loss method requires balanced intake of nutrients within an 8-hour eating window and strict fasting for 16 hours. The core methods include controlling total calories, choosing high protein and low GI foods, allocating meal proportions, avoiding nighttime eating, and maintaining adequate water intake.

1. Control total calories:

The daily intake should be 300-500 calories lower than the basal metabolism, but should not be lower than 1200 calories. 3-4 meals can be arranged within the dining window and accurately recorded using a kitchen scale and food app. Typical combinations include 400 calories of whole wheat bread and eggs for breakfast, 500 calories of mixed grain rice and steamed fish for lunch, and 300 calories of tofu and vegetable soup for dinner.

2. High protein and low GI: The protein content of

should be at least 30%, preferably chicken breast, shrimp, Greek yogurt, etc. Choose low GI foods such as oats and sweet potatoes for carbohydrates, and keep the blood sugar load below 20. Research shows that a high protein diet can reduce hunger by 27% and muscle loss by 43% during fasting periods.

3. Three meal ratio:

It is recommended to have breakfast at 35%, lunch at 40%, and dinner at 25%. The first meal should be completed within 1 hour after the eating window is opened, such as consuming 20 grams of high-quality fats such as nuts before 9 o'clock. The final meal should be completed 2 hours before the window closes to avoid high-fat and difficult to digest foods.

4. Nighttime fasting:

Strictly maintain a 16 hour zero calorie intake and allow consumption of sugar free tea and black coffee. A study found that after fasting for 12 hours at night, fat burning efficiency increased by 5.6% and growth hormone secretion doubled. If hypoglycemia occurs, a small amount of diluted salt water can be consumed.

5. Adequate water intake:

The daily water intake should reach kg x 30ml of body weight, and 100-150ml of warm water should be replenished every hour during fasting. Lemon or cucumber slices can be added to adjust the taste, but honey or sugar is prohibited. Dehydration can cause a 3% decrease in metabolic rate. During the execution of SEP, it is recommended to perform resistance training three times a week to protect muscles, using composite movements such as squats and plank supports. Female menstruation can shorten fasting time to 14 hours, and diabetes patients need to monitor morning blood glucose. Long term executors need to have their thyroid function and bone density tested every 3 months to avoid nutrient deficiency induced hair loss or menstrual disorders. Regular monitoring of visceral fat levels using a body fat scale is recommended, with an ideal weight loss rate of 0.5-1 kg per week.