Intermittent fasting is no longer a strange concept to the community concerned about health and weight. Unlike harsh diets, this is a method of adjusting eating time without being too strict about calorie intake.
Intermittent fasting helps reduce the average body weight by 3%-8% within 3-24 weeks, while reducing visceral fat - the leading risk factor for cardiovascular disease and type 2 diabetes.
Intermittent fasting 16:8 (eating for 8 hours and fasting for 16 hours) helps improve insulin sensitivity, reduce chronic inflammation and regulate the hormone leptin - the hormone that controls hunger and satiety.
Why does intermittent fasting help lose weight?
Reduce total calorie intake: Limited eating time makes you less likely to consume excess calories.
Increased fat metabolism: When the body does not have glucose from food, it will switch to fat burning for energy.
Stabilize insulin and hormones: Fasting helps reduce insulin levels and activate growth hormone (GH), promote fat loss and increase muscle mass.
Suggested menu according to the intermittent fasting model 16:8:
Mealtime: 12 noon - 8pm
Holding time: 8:00 p.m. - 12:00 noon the next day
Dinner 1 (12 noon):
1 cup brown rice
100g grilled chicken breast (or pan-fried salmon)
1 boiled green vegetable (cabbage, green bean)
1 tablespoon olive oil (mixed vegetables or cooked)
Snack (15am):
1 banana + 10 almonds
1 glass of celery juice + unsweetened apples
Dinner (19:00):
1 bowl of vegetable soup + 1 boiled egg
1 slice of whole wheat breadfruit
Warm ginger tea (no sugar)
Drinks during fasting:
Water, herbal tea, black coffee (no sugar, no milk)
Avoid juices, carbonated water or calorie-fortified juices
Note, intermittent fasting is not suitable for pregnant women, people with type 1 diabetes, eating disorders or thyroid problems.
The World Health Organization (WHO) recommends consulting a health professional before starting any long-term fasting diet.
Combining intermittent fasting with adequate sleep and light exercise (yoga, walking) will significantly increase weight loss.
Intermittent fasting, especially according to the 16:8 model, has been confirmed by many modern studies as a safe, effective and sustainable weight loss method.
Although not an immediate weight loss exercise, this method helps the body re-establish a metabolic mechanism, stabilize hormones and eliminate excess fat without having to abstain too much.
