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Intermittent fasting has become increasingly popular in recent years as a way to achieve weight loss and promote better health. One of the most popular methods of intermittent fasting is known as the 16/8 protocol, whereby one abstains from food for 16 hours and consumes all necessary calories within an 8-hour window. Here’s what you need to know about the 16/8 protocol and how it can benefit your health. Firstly, it is important to note that the 16/8 protocol is not a form of starvation, but rather a method of selecting a smaller eating window to cater to your body’s natural circadian rhythm. This rhythm causes our bodies to function better during the daylight hours, making it ideal to eat our meals within that time frame. The protocol doesn’t necessarily dictate what food you eat, but simply ensures that you consume enough of it within a more limited time frame. One of the first benefits of the 16/8 protocol is the promotion of weight loss. As a result of fasting for more extended hours, your body is more likely to tap into fat stores to burn energy. Additionally, the restricted eating window means that you are less likely to overeat, which can lead to a caloric deficit and ultimately, weight loss. Furthermore, the 16/8 protocol has also been shown to improve insulin sensitivity. By consuming your daily caloric intake within an 8-hour window, your body is given ample time to process the insulin and manage your blood glucose levels more efficiently. This can significantly reduce your chances of developing type 2 diabetes. Additionally, studies have suggested that the 16/8 protocol can also reduce the risk of certain types of cancer. Preliminary research has found that restricting food intake can lead to a decrease in the growth of cancerous cells, while also reducing inflammation within the body. So, if you are interested in trying out the 16/8 protocol, here are a few tips to keep in mind. Firstly, it is important to consult with your healthcare provider before starting any new diet or exercise routine. Additionally, when breaking your fast, be sure to consume nutrient-dense foods that will provide your body with the necessary fuel to get through the day. Ultimately, the 16/8 protocol can be an effective way to improve your health, promote weight loss, and reduce the risk of certain diseases. By following these tips and consulting with your healthcare provider, you can safely and effectively navigate the world of intermittent fasting. To learn more about the 16/8 protocol and other methods of intermittent fasting, be sure to check out the resources available at the links below:

References:

Source: BR Nutrition

Source: Saude Brasil Portal

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