Closed Intermittent Fasting Tara sabay tayong pumayat at maging healthy..

[Ta U Kim]

Hello mga ka PHC. tara po sabayan niyo ako sa aking intermittent fasting nag start ako kahapon august 10, 2020.

Start weight: 95kls
Goal Weight:80kls

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What is 16:8 intermittent fasting?

16:8 intermittent fasting is a form of time-restricted fasting. It involves consuming foods during an 8-hour window and avoiding food, or fasting, for the remaining 16 hours each day.
Some people believe that this method works by supporting the body’s circadian rhythm, which is its internal clock.
Most people who follow the 16:8 plan abstain from food at night and for part of the morning and evening. They tend to consume their daily You do not have permission to view the full content of this post. Log in or register now. during the middle of the day.
There are no restrictions on the types or amounts of food that a person can eat during the 8-hour window. This flexibility makes the plan relatively easy to follow.

How to do it

The easiest way to follow the 16:8 diet is to choose a 16-hour fasting window that includes the time that a person spends sleeping.
Some experts advise finishing food consumption in the early evening, as metabolism slows down after this time. However, this is not feasible for everyone.
Some people may not be able to consume their evening meal until 7 p.m. or later. Even so, it is best to avoid food for 2–3 hours before bed.
People may choose one of the following 8-hour eating windows:

• 9 a.m. to 5 p.m.
• 10 a.m. to 6 p.m.
• noon to 8 p.m.

Within this timeframe, people can eat their meals and snacks at convenient times. Eating regularly is important to prevent blood sugar peaks and dips and to avoid excessive hunger.
Some people may need to experiment to find the best eating window and mealtimes for their lifestyle.




Recommended foods and tips

While the 16:8 intermittent fasting plan does not specify which foods to eat and avoid, it is beneficial to focus on healthful eating and to limit or avoid junk foods. The consumption of too much unhealthful food may cause weight gain and contribute to disease.
A balanced diet focuses primarily on:

• fruits and vegetables, which can be fresh, frozen, or canned (in water)
• whole grains, including You do not have permission to view the full content of this post. Log in or register now., brown rice, oats, and barley
• lean protein sources, such as poultry, fish, beans, lentils, tofu, nuts, seeds, low fat cottage cheese, and eggs
• healthful fats from fatty fish, olives, olive oil, coconuts, avocados, nuts, and seeds

Fruits, vegetables, and whole grains are high in fiber, so they can help keep a person feeling full and satisfied. Healthful fats and proteins can also contribute to satiety.
Beverages can play a role in satiety for those following the 16:8 intermittent fasting diet. Drinking water regularly throughout the day can help reduce calorie intake because people often mistake thirst for hunger.
The 16:8 diet plan permits the consumption of calorie-free drinks — such as water and unsweetened tea and You do not have permission to view the full content of this post. Log in or register now. — during the 16-hour fasting window. It is important to consume fluids regularly to avoid You do not have permission to view the full content of this post. Log in or register now..
Tips
People may find it easier to stick to the 16:8 diet when they follow these tips:

• drinking You do not have permission to view the full content of this post. Log in or register now. herbal tea during the fasting period, as it may suppress the appetite
• consuming water regularly throughout the day
• watching less television to reduce exposure to images of food, which may You do not have permission to view the full content of this post. Log in or register now. a sense of hunger
• exercising just before or during the eating window, as exercise can trigger hunger
• practicing mindful eating when consuming meals
• trying meditation during the fasting period to allow hunger pangs to pass

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Health benefits

Researchers have been studying intermittent fasting for decades.
Study findings are sometimes contradictory and inconclusive. However, the research on intermittent fasting, including 16:8 fasting, indicates that it may provide the following benefits:
Weight loss and fat loss
Eating during a set period can help people reduce the number of calories that they consume. It may also help You do not have permission to view the full content of this post. Log in or register now..
A You do not have permission to view the full content of this post. Log in or register now. suggests that intermittent fasting leads to greater weight loss and fat loss in men with You do not have permission to view the full content of this post. Log in or register now. than regular calorie restriction.
You do not have permission to view the full content of this post. Log in or register now. from 2016 reports that men who followed a 16:8 approach for 8 weeks while resistance training showed a decrease in fat mass. The participants maintained their muscle mass throughout.
In contrast, a You do not have permission to view the full content of this post. Log in or register now. found very little difference in weight loss between participants who practiced intermittent fasting — in the form of alternate-day fasting rather than 16:8 fasting — and those who reduced their overall calorie intake. The dropout rate was also high among those in the intermittent fasting group.
Disease prevention
Supporters of intermittent fasting suggest that it can prevent several conditions and diseases, including:

• type 2 diabetes
• heart conditions
• some You do not have permission to view the full content of this post. Log in or register now.
• neurodegenerative diseases

However, the research in this area remains limited.
A You do not have permission to view the full content of this post. Log in or register now. reports that intermittent fasting shows promise as an alternative to traditional calorie restriction for type 2 diabetes risk reduction and weight loss in people who have overweight or obesity.
The researchers caution, however, that more research is necessary before they can reach reliable conclusions.
A You do not have permission to view the full content of this post. Log in or register now. indicates that in addition to weight loss, an 8-hour eating window may help reduce You do not have permission to view the full content of this post. Log in or register now. in adults with obesity.
You do not have permission to view the full content of this post. Log in or register now. report that intermittent fasting reduces fasting glucose by 3–6% in those with prediabetes, although it has no effect on healthy individuals. It may also decrease fasting You do not have permission to view the full content of this post. Log in or register now. by 11–57% after 3 to 24 weeks of intermittent fasting.
Time-restricted fasting, such as the 16:8 method, may also You do not have permission to view the full content of this post. Log in or register now. learning and memory and slow down diseases that affect the brain.
A You do not have permission to view the full content of this post. Log in or register now. notes that animal research has indicated that this form of fasting reduces the risk of non*******ic fatty liver disease and cancer.
Extended life span
Animal studies suggest that intermittent fasting may help animals live longer. For example, You do not have permission to view the full content of this post. Log in or register now. found that short-term repeated fasting increased the life span of female mice.
The You do not have permission to view the full content of this post. Log in or register now. point out that, even after decades of research, scientists still cannot explain why fasting may lengthen life span. As a result, they cannot confirm the long-term safety of this practice.
Human studies in the area are limited, and the potential benefits of intermittent fasting for human longevity are not yet known.


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Side effects and risks

16:8 intermittent fasting has some associated risks and side effects. As a result, the plan is not right for everyone.
Potential side effects and risks include:

• hunger, weakness, and You do not have permission to view the full content of this post. Log in or register now. in the beginning stages of the plan
• overeating or eating unhealthful foods during the 8-hour eating window due to excessive hunger
• You do not have permission to view the full content of this post. Log in or register now. or reflux as a result of overeating

Intermittent fasting may be less beneficial for women than men. Some You do not have permission to view the full content of this post. Log in or register now. on animals suggests that intermittent fasting could negatively affect female fertility.
Individuals with a history of disordered eating may wish to avoid intermittent fasting. The You do not have permission to view the full content of this post. Log in or register now. warn that fasting is a risk factor for eating disorders.
The 16:8 plan may also not be suitable for those with a history of You do not have permission to view the full content of this post. Log in or register now. and You do not have permission to view the full content of this post. Log in or register now.. Some You do not have permission to view the full content of this post. Log in or register now. indicates that short-term calorie restriction might relieve depression but that chronic calorie restriction can have the opposite effect. More research is necessary to understand the implications of these findings.
16:8 intermittent fasting is unsuitable for those who are *******t, breastfeeding, or trying to conceive.
The You do not have permission to view the full content of this post. Log in or register now. conclude that there is insufficient evidence to recommend any fasting diet, especially for older adults.
People who wish to try the 16:8 method or other types of intermittent fasting should talk to their doctor first, especially if they are taking medications or have:

• an underlying health condition, such as You do not have permission to view the full content of this post. Log in or register now. or low blood pressure
• a history of disordered eating
• a history of You do not have permission to view the full content of this post. Log in or register now. disorders

Anyone who has any concerns or experiences any adverse effects of the diet should see a doctor.

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[J_I]

Everyday mo ginagawa yang fasting?

 

[rlsb1]

Ginagawa ko din ito. Sana pumayat ako hahaha.

 

[Ta U Kim]

oo lods.. nagawa ko na siya dati at pumayat talaga ako.. pero napabayaan ko dahil araw araw kasama ang tropa puro.. shots and foodtrips kaya ayun haha bumalik sa dati haha

 

[Ta U Kim]

haha oo lods laban lang

 

[J_I]

[XX='cabaitako, c: 149717, m: 945763'][/XX] Ilang months mo na prinactice? April ako nag start, 20:4 naman ang fasting ko. Member ka ba ng LCIF sa fb?

 

[Arn--Arn]

Caloric deficit ginagawa ko master sinabayan ko pa ng 2,000 skip ng jump rope. Nagsimula ako nung July. I lost 4 kilos. Ngayon push-up na ako for muscles

 

[Ta U Kim]

oo lods member ako dun dati kaso nag leave ako puro pagkain nakikita ko hirap labanan.. haha

bali 2days ko palang ngayon pero lastyear 3months ako nag fasting at makikita mo talaga yung result.

 

[Hasbulla]

Na try Kona yan super effective nya promise di Kayo masisisi

 

[Ta U Kim]

congrats po masters.. pag gumaan ako konti gawin ko din yung push up..

 

[Hasbulla]

Tapos Kung gusto nyu talaga pumayat sabayan nyu Yung fasting nyu Ng fasted workout then wag Kayo kakain Ng mga processed food na mataas sa calories

 

[Ta U Kim]

salamat po sa info. gagawin ko po.. lesss carb nadin po..

 

[PHC -Sanchopunch-]

yup am under the same program too

 

[Ta U Kim]

goodluck po satin sana ma kamit nating ang ating kapayatan haha.. kung bakit kasi ang bili tumaba at ang hirap pumayat haha

 

[Hasbulla]

Sa una lods hirap mag workout pag gutom tapos weights pa gamit ko Wala ako lakas pero pag nasanay ka na di kana mahihirapan

 

[Arn--Arn]

Mahirap talaga mag push-up. Incline push-up at regressive push-up palang ginagawa ko. Bago lang kasi 2 weeks palang

 

[Ta U Kim]

haha yun din talaga lods kahapon tinamad na akong mag exercise... at yung nasa isip ko na eh pag kain.. haha

 

[Ta U Kim]

good luck po lods..

 

[Hasbulla]

Wag ka mag alala mag bubunga yang hirap nayan haha ako sobrang taba kona like double chin and laking tiyan is real pero nag start ako Nyan simula Nung nag quarantine tapos ngayon nagiging visible na abs ko

 

[Ta U Kim]

wow.. congrats po.. talagang nagiging double chin nadin ako at big tummy hirap yumuko haha