Is the method of 18 hour light fasting scientific

The 18 hour light fasting has certain scientific validity, but it needs to be adjusted based on individual differences. Light fasting promotes fat metabolism by prolonging the fasting period, which may improve insulin sensitivity and help control weight. The core mechanism of 18 hour light fasting is to activate cellular autophagy and fat supply through fasting state. The human body begins to consume liver glycogen 10-12 hours after stopping eating, and then turns to breaking down fat around 14 hours. This pattern has potential benefits for improving metabolic syndrome, as studies have shown it may lower inflammatory markers and blood pressure levels.

It is recommended to schedule the eating window within 6 hours, such as from noon to 6pm, and only consume non calorie beverages during the rest of the time. Priority should be given to ensuring protein and dietary fiber intake. Each meal should include lean meat, soy products, and green leafy vegetables to avoid compensatory overeating with high sugar and high-fat foods.

Special populations should use this dietary method with caution. Patients with diabetes may be at risk of hypoglycemia. Pregnant women and adolescents need continuous nutrition supply to support their growth and development. Individuals with a history of gastrointestinal diseases or eating disorders may experience abnormal gastric acid secretion or a tendency towards overeating when fasting for a long time. Some people may experience symptoms such as dizziness and fatigue during the adaptation period, which usually subside after 2-3 weeks.

Adopting an 18 hour light fasting should be accompanied by regular sleep and moderate exercise to avoid nighttime eating affecting the biological clock. It is recommended to gradually adapt from 12 hours on an empty stomach, increasing by 1-2 hours per week. If experiencing symptoms of low blood sugar such as palpitations and hand tremors, it is necessary to immediately supplement carbohydrates. Long term executors need to undergo regular blood routine and liver and kidney function tests to ensure that nutritional indicators are within the normal range. Any dietary intervention should be based on physical tolerance, and if necessary, consult a nutritionist to develop a personalized plan.