168 fasting weight loss strategy: Chinese and Western medicine analysis of the advantages and disadvantages of 168 diet principles, weight loss menu, fasting principles and advantages and disadvantages

 168 fasting weight loss strategy: Chinese and Western medicine analysis of the advantages and disadvantages of 168 diet principles, weight loss menu, fasting principles and advantages and disadvantages

168 fasting has been popular for a long time. It is one of the diet methods that many people choose when they want to lose weight. The well-known YouTuber "Lao Gao and Xiao Mo" also shared in November The video "What will happen if you don't eat for 16 hours" made the 168 fasting method and weight loss effect become popular again.

Lao Gao mentioned in the video that the 168 fasting method "does not eat for 16 hours, and eats as much as you want for the remaining 8 hours", "starts to consume sugar and fat in the blood after 10 hours of fasting", "after 16 hours of fasting, it will activate the body Principles such as "autophagy" can bring certain benefits to health preservation and weight loss, and have also caused many doctors and nutritionists to analyze the content information of the video one by one. The menu of dietary content will still affect the effect of weight loss and health maintenance.

In fact, in recent years, artists including Rainie Yang, Liu Erjin, Kun Ling, Zeng Zhiqiao, and rapper Slim E.SO have also used 168 fasting to help lose weight and maintain their figures. Although "168 fasting" seems to be a simple rule to limit eating and fasting time, if you really want to achieve weight loss, the 168 fasting menu and time need to be implemented correctly! And why do some people perform 168 fasting for a month but not lose weight? What are the advantages and disadvantages of 168 fasting? This article organizes the statements from Chinese physicians, Western physicians, and nutritionists, as well as the recommended menus of fitness Internet celebrities, so that you can understand them all at once!

What is the principle of the most popular intermittent fasting (fasting diet)?

"Fasting", as the name suggests, is to stop eating completely or almost completely within a specific period of time. Compared with the traditional weight loss method of restricting calorie intake, it focuses on "time to eat" rather than "what to eat". "Intermittent fasting" is a diet that alternates between fasting and eating at regular intervals. According to different rules, there are many different forms of intermittent fasting. Dr. Hanwen Ou, a doctor at Hanshi Clinic, once wrote an article introducing a variety of intermittent fasting methods, including:

• Time-restricted eating: Eat only a limited amount of time each day.

• Alternate-day fasting method: one day of fasting, one day of unrestricted food.

• 5:2 fasting method: fasting 2 days a week, the other 5 days are not restricted.

• Periodic fasting method: 2 to 3 days of fasting each time, which can be performed several times a year.

• Imitation break diet: reduce caloric intake by more than 50% for 3 to 5 consecutive days, and it can be performed several times a year.

The 168 fast, which is currently the most widely implemented, is one of the time-restricted diets. However, what kind of charm does fasting have, and has it set off a trend in the health care and fitness circles in recent years?

Yanren Song, a professor of the Institute of Anatomy and Cell Biology at Yangming University and a physician from the Department of Family Medicine, once explained that a systematic review study in the New England Journal of Medicine pointed out that in the past, reducing calorie intake to avoid fat accumulation, although animals The experiment is effective, but it has not been successful in humans. The fundamental reason lies in the difference in "eating patterns". The habit of many people in modern times is to eat three meals a day, and the interval between meals is about 12 hours at most, while animals do not eat for a long time after eating once. It can be found that the "fasting" time of human beings is relatively short, so there are many intervals between meals. Sexual fasting is based on 16 hours.

Then, the human body will have a "physiological ketogenic reaction": without eating for a long time, blood sugar does not rise, and insulin, which is responsible for promoting metabolism and lowering blood sugar, is not easy to rise; when the glycogen that provides energy is close to the bottom, the body "Glucagon" will be secreted to decompose fat to provide energy for the body to operate.

Sunny nutritionist Huang Junsheng explained in the book "Sunny Nutritionist's 168 Fasting and Slimming Diet Plate" that there are various hormones in the human body, among which insulin plays the role of allowing glucose in the blood to enter blood sugar. In addition to the effect of decreasing, it is also an important hormone that promotes fat synthesis. Intermittent fasting is to reduce the chance of fat synthesis by not eating for a period of time, so that insulin is not easy to rise.

Sunny nutritionist also quoted the research of "New England Journal of Medicine" to explain that when we stop eating for a period of time, the glycogen originally used as energy is exhausted, and the body will break down triglycerides into fatty acids and glycerol, Ketone bodies are produced by the liver as a source of energy for the body.

Is 168 intermittent consumption really effective in losing weight? A large collection of related fasting research

American authority on biological clock, behavior, and metabolism, Sachin, a medical scientist working at the Salk Institute in the United States. Satchin Panda, who published the book "Using the Biological Clock to Raise Good Health", mentioned that the Salk Institute for Biological Studies conducted experiments and found that when two groups of mice were given a high-sugar and high-fat diet with the same calories and content, Mice with restricted eating time finished their food faster, but they did not gain weight, and their blood sugar and cholesterol levels did not deteriorate. Mice with unrestricted eating time showed a trend towards weight gain and diabetes.

The recent book "14/10 Fasting and Weight Loss Plan" by a well-known practicing nutrition therapist in the UK also mentioned many research results related to fasting. One of the studies published in the journal "Cell Metabolism" followed 19 patients with metabolic syndrome. After three months of tracking with an average daily eating time of about 10 hours, it was found that this group of people lost an average of 3 kg in weight and waist circumference. 4% (most of the reduction comes from visceral fat). In addition, the values ​​of blood pressure, cholesterol, fasting blood sugar, insulin, and glycated hemoglobin all decreased. The subjects also reflected the benefits of improving sleep quality.

A study published in the journal "Obesity" in 2020 randomly divided 20 people into two groups: eating for more than 15 hours and eating for 8 hours (or 10 hours). People who had been eating for more than 15 hours gained 2.2 kilograms; in addition, the values ​​of visceral fat, triglycerides and fasting blood sugar in the 10-hour group all improved, showing that restricting eating time can help avoid crises such as diabetes and heart disease.

Does the 168 fasting diet have any side effects? Analysis of advantages and disadvantages or advantages and disadvantages

Having said so much, does 168 fasting to lose weight really have only advantages and no disadvantages? An article in "Harvard Health Magazine" listed several parts that need attention.

Want to try the Fasting formula for weight . Here is the best gude for you!

Kathy McManus, director of the nutrition department at Brigham and Women's Hospital affiliated to Harvard, shared that one of her cases adopted the 5:2 fasting method because she did not want to be restricted by calorie counting, and it was quite effective. However, the most important goal is to create a healthy diet that is sustainable and can help with weight loss, but so far intermittent fasting has not been proven to be effective in achieving this goal.

In the book "Sunny Nutritionist's 168 Fasting and Slimming Plate", it is mentioned that the correct implementation of intermittent fasting is helpful for weight loss and blood sugar control. First of all, the time for eating is only 8 hours, so there will be no calorie intake for the remaining 16 hours, and the amount of food a person eats each time is limited, the two effects are multiplied, and it is easier to achieve "consumption." The state of having more calories than consumed.” In addition, intermittent fasting, while not completely reversing diabetes, can be helpful in pre-diabetic conditions, as well as insulin sensitivity in type 2 diabetics.

However, 168 fasting and intermittent fasting are not completely without shortcomings, and the difficulty of implementation is a level. "Harvard Health Journal" cited a 2017 study published in "JAMA Internal Medicine", which tracked 100 overweight subjects for 12 months and found that calorie restriction or alternate-day fasting can reduce weight, but the second-day The fasting group had a higher rate of abandonment, which shows that fasting can be difficult in real life.

Dr. Frank Hu, director of the Department of Nutrition at the Harvard School of Public Health, said that after hard exercise or fasting, people often want to "reward" themselves, which may lead people to develop unhealthy eating habits on non-fasting days; in addition, when the body When you don't feel like you're getting enough food, your brain, which controls hormones and appetite, redoubles its efforts, prompting your body to want more calories. The book "Sunny Nutritionist's 168 Fasting and Slimming Diet Plate" also reminds that sometimes the hunger caused by fasting will make people eat a lot at the next meal. This kind of "retaliatory eating" will lead to eating more calories than Usually more, but easy to gain weight.

In addition, the changes and pressures that fasting brings to the body can also easily make people feel hungry, restless, and even have headaches, stomach pains, poor sleep quality, and easy tiredness when they first start intermittent fasting. Time to adapt. If the discomfort is too high, it is recommended to relax the restrictions first, and it is better to implement it step by step.

On the other hand, although intermittent fasting does not care about calories, the content of the diet should not be too indulgent or partial, otherwise it may lead to nutritional imbalance and deficiency, affect metabolism and endocrine, and even cause muscle loss. Lin Xinyou, Physician of Chengpin Traditional Chinese Medicine, once quoted a study in "JAMA Internal Medicine" that 2/3 of the weight lost by intermittent fasting comes from muscle tissue.

Dr. Xiao Jiejian, the weight management physician at Sanshu Oriole Clinic, once wrote an article pointing out that the body's muscle tissue is burning and generating at any time, and there will be a balance between the two. All fat loss methods including fasting will lose muscle if there is no exercise or insufficient protein intake. Therefore, more attention should be paid to nutritional intake. Each person should consume at least grams of protein equivalent to the number of kilograms of body weight per day.

Therefore, according to the content of the article in "Harvard Health Magazine" and the collation of Ni Manting's nutritionist, the following groups are not suitable for intermittent fasting or 168 fasting, or need to consult a doctor's expert opinion to ensure health and safety:

• diabetic

• taking blood pressure or cardiovascular disease medications

• Don't eat breakfast in the first place: the eating habits of this kind of people are like fasting to a certain extent, and the execution effect may not be so good.

168 Should the fasting time be fixed? How to allocate time? Understanding "leptin" can make weight loss more effective!

168 Fasting simply divides a day into two periods of 8 hours of eating and 16 hours of fasting. However, many people also wonder, how to determine the 8 hours of eating so that it will not affect life? Or, is the optimal time allocation suggested to improve the effect of 168 fasting?

In fact, there are only 8 hours of eating time in a day, which is difficult for some people to adapt to. Therefore, Dr. Lin Xinyou also suggested that if you want to try intermittent fasting to lose weight, you can gradually reduce the eating time. Eat for 12 hours, slowly progress to eating for 10 hours, and finally reach the goal of eating for only 8 hours a day.

In addition, if the eating time is too late, it may also affect sleep and fat burning effects. Dr. Lin Xinyou explained that the human body will secrete leptin between 11:00 pm and 3:00 am. If you are not sleeping at this time, the secretion of leptin will decrease, which will affect the body's fat burning effect.

Dr. Zhu Yizhi from Mingyue Traditional Chinese Medicine Clinic and Xinyue Traditional Chinese Medicine Clinic also wrote an article explaining that fat cells themselves have a mechanism to secrete leptin when they absorb too much calories, thereby reducing appetite and increasing metabolic rate. The secretion of leptin is also closely related to sleep. Except that the peak of secretion falls in the middle of the night, if the sleep time for two consecutive days is less than 4 hours, the secretion of leptin will also decrease by 18%.

168 Weight Loss Diet Principle A Can you eat any food? Want to lose weight effective! Diet content and order are super important~

If you want to achieve the weight loss effect of 168 fasting method, of course, you don’t just need to follow the rule of eating for 8 hours and fasting for 16 hours. The content of the diet is also very important. If the body is not exhausted, it will also become fat accumulation!

Physician Lin Xinyou put forward three principles, including: three meals at a fixed time, and eating in the order of drinking soup or water, eating vegetables, eating meat, and eating; If you are hungry, you can use low-calorie boiled eggs, tomatoes or skim milk to satisfy your hunger; you need to take in enough high-quality protein, such as soy milk and beans, eggs, chicken breast, milk, etc., and eat it in an average of 3 to 5 meals a day over.

Physician Song Yanren recommends using the "211 Balanced Plate" with 168 fasting. Each meal of the "211 Balanced Plate" consists of "¼ protein, ¼ whole grains, and ½ vegetables". Physician Song Yanren pointed out that in order to achieve the effect of weight loss, it is very important to prevent insulin from converting blood sugar into fat storage, prolong the time of satiety and avoid eating between meals.

Therefore, the "211 Balanced Dinner Plate" takes vegetables as the main characters, and avoids excessive intake of starch, which will cause blood sugar to rise; and in ¼ whole grains, also avoid foods such as toast, bread, white noodles, biscuits, rice noodles, steamed buns, and instant oatmeal. It is necessary to choose five-grain rice and brown rice (you can mix and match white rice) in order to retain the dietary fiber and vitamins in the food and avoid excessive blood sugar spikes.

Reduced appetite, easy to get hungry, faster hunger? This depends on protein to play a role. Because protein is digested slowly, blood sugar will not rise and fall quickly, so it can bring a longer-lasting feeling of satiety; in addition, protein is also the material for the human body to build muscles. When choosing protein ingredients, you should pay attention to it. Try to choose "whole" ingredients, such as whole fish and whole tofu, the protein content will be richer than milk with high water content.

Finally, Physician Song Yanren also reminded that human metabolism is highly related to water, so we must pay attention to daily water intake. You can also drink 200-250cc of plain water before and between meals. Although a small amount of tea and coffee is acceptable, fruit juice and sugary drinks must be avoided, so as not to block fat burning.

168 Weight Loss Diet Principle B Can I eat nothing at all during the fasting period? Chinese and Western physicians speak out

"Fasting for 16 hours" may be a bit difficult for people who are not used to 168 fasting. The first question they face is: Is it really impossible to eat anything after fasting for such a long time? If you accidentally get hungry, do you have to starve until the next 8-hour period when you can eat?

Physician Lin Xinyou also explained that basically you should not eat anything with calories during the 16 hours of fasting. Therefore, when you are hungry or thirsty during this period, the only thing you can eat is plain water, or tea, Calorie-free beverages such as coffee. Physician Lin Xinyou especially emphasizes the intake of water, because sufficient water can help the body maintain the metabolic rate.

Dr. Xiao Jiejian reminded that no matter what food you eat, it will also increase insulin and allow the body to absorb nutrients, so that the fat-burning effect of fasting will be interrupted. However, different foods have different effects on increasing insulin. Dr. Xiao Jiejian cited research recommendations. Compared with whey protein that bodybuilders often drink, foods such as eggs, chicken, seafood, and tofu have a lower effect on stimulating insulin. Therefore, fasting If you are really hungry during the period, it is recommended to take a small amount of this kind of food.

168 Principles of Weight Loss Diet C The secret menu of fitness internet celebrities is released! These weight loss recipes are also suitable for eating out

Because the 168 fasting method sounds simple and effective, it has become popular in the entertainment industry and fitness circles in recent years. In addition, many Internet celebrities have caught up with this trend, practicing and sharing their own practical experience.

The fitness internet celebrity May Liu Yuhan, who has received a lot of response on IG with various homemade weight loss meals, is in the book "May Power Body!" I shared my breakfast menu in "Comprehensive Strategy for Gaining Muscle and Losing Fat". She pointed out that her original breakfast ingredients included oatmeal, fruit, eggs, yogurt, avocado, etc., but after breakfast, she often felt hungry before noon, and although the ingredients looked healthy, they easily stimulated blood sugar levels , the calories are also high, so when he later saw the sharing of other health influencers, when his fat loss stagnated, he used intermittent fasting to get rid of the barrier.

May also shared that her favorite breakfast ingredient is "eggs". Recent studies have pointed out that the intake of eggs has little to do with high cholesterol, and it contains rich nutrients such as high protein, multivitamins, and lutein. May said that he would limit his breakfast to about 300 calories to avoid the calorie explosion all day long. The menu he often eats includes scrambled eggs with avocado, boiled eggs with apples, or nuts with coffee; if you are a food group, You can also buy tea eggs with soy milk, soft-boiled eggs with soda crackers, or tea eggs with guava, apples, bananas and other fruits at convenience stores.

168 Weight Loss Diet Principle D Follow the expert aerobic exercise! Weight loss restarts

Diet, exercise, and sleep are the three most important keys to weight loss. Now that you have understood the advantages and disadvantages of 168 fasting and the menu of eating methods, you want to maintain exercise habits while performing intermittent fasting to help strengthen your body. What should I do to lose weight? It is often heard that weight loss requires aerobic exercise, but is it really suitable for people who are undergoing 168 fasting? In fact, maintaining exercise while fasting may really be good for weight loss!

Dr. Xiao Jiejian wrote an article on the combination of exercise and intermittent fasting. The most ideal method of intermittent fasting combined with exercise to increase muscle is to finish the exercise within 8 hours of eating and supplement high-quality protein and carbohydrates before and after. ;However, for modern office workers, if they exercise after work, it may have passed the last time for eating at the end. At this time, Dr. Xiao Jiejian suggested: the meal before exercise should be good, and protein powder can be supplemented after exercise, although Breaks the fast a bit, but ends up benefiting body composition a bit more. However, it should also be noted that ending exercise too late may still affect sleep, and it also has negative effects on weight loss.

How about doing aerobic exercise with intermittent fasting? You can allocate time according to the intensity of aerobic exercise:

More intense aerobic exercise: do not fast, start eating the first meal immediately after exercise

Brisk walks, very slow runs: it’s okay to wait a few hours after exercising to eat

Yoga, stretching: can be done while fasting

If you don't eat during fasting, won't you be prone to hypoglycemia and unable to run? Physician Song Yanren believes that in fact, the energy needed by the muscles during exercise is not only provided by the blood sugar that rises after eating, but also includes the glycogen stored in the muscles and the glucagon secreted by the body when the blood sugar is insufficient, which promotes the decomposition of fat. Fatty acids, plus glycogen and ketone bodies further produced by the liver, are sources of energy that muscles can use.

Promoting a physiological ketogenic reaction through exercise is not only helpful for weight loss, but also reduces insulin resistance, allowing blood sugar to enter cells without passing through a large amount of insulin, thus also helping to improve the condition of chronic diseases.

I have been implementing the 168 fasting method for a month, why am I still not losing weight? In addition to the principle of exercise and sleep, there is this reason

When many people think of losing weight, they hope to achieve quick results and achieve the best body shape in the shortest time. But weight loss is actually the same as many things. Not only is it difficult to achieve overnight, but also everyone's physique is different, so the suitable method and effect will vary from person to person.

Dr. Yan Zuohua from Lian'an Preventive Medicine Institute explained that according to the literature, when the 168 fasting method is implemented for 28 consecutive days, although the weight is gradually reduced every week, the effect is most obvious and lasting in the fourth week; in addition, affected by physical fitness, everyone The effect of implementing 168 fasting will also be somewhat different. It takes about 8 to 12 weeks for an obvious fat reduction effect, and the overall body fat ratio must be observed, not just the body fat mass.

Dr. Lin Xinyou explained that in addition to the time of fasting, eating habits, sleep, water intake, personal constitution, and whether there are endocrine diseases will also affect the effectiveness of 168 fasting. Especially for people who are close to the standard body weight, or who are already thin enough to be close to the standard, the fat that can be burned in the body will decrease, and the body will also have resistance to weight loss, so the weight that can be lost is naturally less; there is no exercise habit and insufficient muscle mass Or older people may also have a low basal metabolism and are more likely to gain weight due to improper diet control, so they need to pay more