The popular trend of intermittent fasting, a dieting method favoured by numerous celebrities and athletes, has been around for years. Intermittent fasting involves scheduling periods of eating and fasting, focusing not on what you eat, but when you eat it. There are various methods, all splitting the day or week into eating and fasting periods.
Many involve skipping breakfast, including the 16/8 method, which consists of a 16-hour overnight fast followed by an eight-hour eating window. However, the NHS’s 12 Tips to Help You Lose Weight directly contradicts this approach, which is endorsed by stars such as Benedict Cumberbatch, Hugh Jackman, and Chris Hemsworth. The health service stated: “Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.”
Celebrities who have publicly discussed their use of intermittent fasting include Jennifer Aniston, Kourtney Kardashian, Halle Berry, Scarlett Johansson, Reese Witherspoon, and James Corden, who claimed in June that he had lost six stone through intermittent fasting, boxing, and mindful eating.
The 16/8 method is a popular dieting technique that restricts food and drink consumption (excluding water) to an eight-hour window each day. For the remaining 16 hours, you abstain from eating, although water, black coffee or tea are permitted. This cycle can be repeated as often as desired, with some people opting for once or twice a week, while others practice it daily.
While there are no specific dietary restrictions within the 16/8 window, it’s still recommended to opt for whole foods rich in vitamins. Some of the best foods to consume on the 16/8 diet include whole grains like rice, oats, barley, wholegrain pasta, and quinoa; protein such as meat, poultry, fish, eggs, nuts, and seeds; fruits like apples, bananas, berries, oranges, and pears; veggies like broccoli and spinach; and healthy fats such as olive oil, coconut oil, and avocados.
The NHS also offers 12 tips for weight loss:
- Don’t skip breakfast – Skipping breakfast won’t help you lose weight. In fact, you could miss out on essential nutrients and end up snacking more throughout the day due to hunger.
- Eat regular meals – Eating at regular intervals during the day helps burn calories at a faster rate and reduces the temptation to snack on high-fat and high-sugar foods.
- Eat plenty of fruit and veg – These are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss.
- Get more active – Being physically active is crucial for weight loss and maintaining it.
- Drink water – People often mistake thirst for hunger, leading to unnecessary calorie intake.
- Eat high-fibre foods – Foods rich in fibre keep you feeling full longer, reducing the urge to snack.
- Read food labels – Understanding calorie information on labels can help you make healthier choices.
- Use a smaller plate – Using smaller plates can help control portion sizes.
- Do not ban foods – Avoid banning any foods as this can lead to cravings.
- Don’t keep junk food at home – Refrain from stocking your home with unhealthy snacks.
- Reduce your alcohol intake – Excessive drinking can lead to weight gain.
- Plan your meals in advance – Planning meals can help you stay within your calorie allowances.
Some research suggests that eating earlier in the day is more beneficial than eating later. Dr Courtney Peterson, a respected researcher in intermittent fasting states: “Data suggests that eating earlier in the day improves weight loss, glycemic control, appetite, insulin resistance and fertility.”
Source: Surrey Live
