Lose weight with Intermittent Fasting. You only eat during a specific time of day. Intermittent Fasting is suitable way to lose weight if you are healthy adult.
One popular intermittent fasting diet model is the 16: 8 fast, where all meals are enjoyed during the 8-hour eating window.
An even easier method is presented by British nutrition expert Jeannette Hyde in her book "The 10-Hour Diet - Feeling Light and Adding Vitality to a Short Fast" (Athens, 2021). According to the title of the book, the meals of the day are eaten in 10 hours, and the remaining 14 hours of the day are left uneaten.
A fourteen-hour fast can help reduce body fat without significant dietary changes.
Often the 14:10 model doesn't require very big changes in the rhythm of the meal. For many, it just means moving breakfast a little later and finishing the dinner a little earlier.
In general, fasting is good for healthy and fit adults. Eating in the evening and at night is associated with both weight gain and low-grade inflammation in the body. There may also be a psychologically easier way to avoid eating extra than having to constantly think and plan about eating.
Metabolism: The basic principle is to eat less than you consume in order to reduce body fat and lose weight.
Fasting is not for everyone. If you are prone to eating disorders, you should not even try it. Experts emphasize that if you want to start fasting, it is essential to find a suitable model for yourself and your everyday life.
Fasting should not even be tried if you have type 1 diabetes.
For some people, it may only make eating worse. Uncontrolled eating and disturbed sleep, which impairs endurance.
16:8 Fasting Diet example
In 16: 8 fasting, meals of the day are eaten during the 8-hour eating window, and the remaining 16 hours of the day are fasted. For normal adults energy needs you should eat 2,000 kilocalories worth of food.