The correct method for weight loss through light fasting 16+8

Light fasting 16+8 is an intermittent fasting method that limits the daily eating window to 8 hours and fasting for 16 hours, suitable for healthy individuals to lose weight in the short term. Proper execution requires a combination of regular sleep, balanced diet, and moderate exercise, avoiding extreme dieting or overeating.

1. Set a reasonable time period

Choose 8 consecutive hours as the eating window, such as 9am to 5pm or 12pm to 8pm, to ensure it matches the biological clock. Avoid scheduling meals late at night to avoid affecting sleep quality. In the initial stage, the feeding window can be gradually shortened from 10 hours to 8 hours to reduce hunger and discomfort.

2. Control calorie intake

It is still necessary to maintain a calorie deficit within 8 hours. It is recommended that women consume 1200-1500 calories per day and men consume 1500-1800 calories per day. Each meal contains high-quality protein, complex carbohydrates, and healthy fats such as eggs, brown rice, avocados, etc. Excessive compensatory eating is prohibited during the feeding window, and normal meal sizes should be maintained.

3. Optimize food structure

The proportion of high protein foods should reach more than 30%, and options such as chicken breast, fish, beans, etc. can be used to prolong satiety. Daily intake of dietary fiber should not be less than 25 grams, and blood sugar should be stabilized through broccoli, oats, and other sources. Reduce refined sugar and highly processed foods, and use nuts and Greek yogurt as healthy add ons.

4. Maintain hydration

Drink 200-300 milliliters of water per hour on an empty stomach, and add lemon or cucumber slices for seasoning. Black coffee and sugar free tea drinks can help suppress appetite, but people with sensitive digestive systems should avoid drinking them on an empty stomach. Prohibit the consumption of sugary drinks or alcohol to prevent disrupting metabolic status.

5. Cooperate with exercise plan

It is recommended to engage in moderate to low-intensity exercise, such as brisk walking, yoga, etc., 1-2 hours after the eating window ends. High intensity training should be scheduled during the eating period, and protein should be replenished promptly after exercise. Fasting exercise time should not exceed 45 minutes to avoid hypoglycemic reactions.

Perform a 16+8 light fasting and monitor physical reactions. Stop immediately if discomfort such as dizziness and fatigue occurs. Pregnant women, diabetes patients and people with eating disorders are forbidden to try. Long term implementation recommendation: restore normal diet every 2-3 months for 1 week, in conjunction with body fat percentage monitoring and adjustment plan. Combining daily resistance training can reduce muscle loss and maintain stable basal metabolic rate.