Many people follow the 168 intermittent fasting method. Some people find that the results are quite good after practicing it for 3 months. However, nutritionists point out that any diet has nothing to do with it.reduce weightEach method has contraindications for certain groups, and healthy people should practice it for a long time and combine it with exercise to achieve satisfactory results.
168 The intermittent fasting method focuses on eating within 8 hours of the day, and not eating high-calorie foods for the other 16 hours. At most, drink boiled water, sugar-free tea and coffee. Many people believe that the 168 intermittent fasting method is consistent with a 38-hour schedule. Have breakfast between 7 am and 7:30 am, stop eating calorie-rich food after 3 to 4 pm and use sugar-free and non-calorie drinks. To satisfy hunger. After about 3 months of implementation, at least my weight did not increase, and some people lost 0.5 to 2 kg.
Chen Yanqi, a nutritionist at Changhua Hospital of the Ministry of Health and Welfare of Taiwan, said that the health of people over 40 years oldmuscleIt is destroyed at the rate of 1% every year. People suffering from sarcopenia should consult a doctor before exercising 168 to avoid accelerating the rate of muscle loss due to inadequate intake of protein and other calories.
Teenagers, pregnant and lactating women, and people suffering from gastrointestinal diseases, he said.diabetes168 is not suitable for patients with kidney disease, kidney disease and gallstones. For example, fasting in diabetic patients may cause abnormal blood sugar, and gallstones in patients with gallstones may increase due to contraction of the gallbladder due to fasting.
Chen Yanqi said that even if healthy and normal people exercise 168, they should control dietary calories within 8 hours after eating. They should not eat and drink too much. To avoid muscle loss due to fasting, they should drink a total of 480CC. Eat half a portion of milk (can be divided into two cups at different times) and two palm-sized portions of fish or meat every day.
“Weight loss should be combined with exercise.” Chen Yanqi said that the Ministry of Health and Welfare recommends exercising 3 times a week, each time for 30 minutes, and the fastest heart rate reaches 130 beats per minute. Furthermore, it is best to sit for 15 minutes every day. Training muscular endurance and maintaining muscle mass,