Imagine living healthy for 20 more years! That’s right, twenty years! Fasting for 16 hours could be the key to a longer and healthier life. Strange as it may sound, recent scientific studies have backed up this startling finding, suggesting that 16/8 intermittent fasting can improve our overall health in more ways than you might imagine. In this article, we will explore the details of this revolutionary theory and its impact on the daily habits of health-conscious people. So if you’re ready to learn how fasting for 16 hours straight could save your life, keep reading to learn more!
How 16/8 Intermittent Fasting Could Increase Your Longevity by 20 Years
A growing body of evidence suggests that 16/8 intermittent fasting can increase lifespan and promote health by 20 years or more. A recent systematic review of studies on intermittent fasting found that in animals it can improve longevity by up to 20%. The authors found that the beneficial effects of fasting could be attributed to increased stress resistance, decreased oxidative damage, improved insulin sensitivity, and increased autophagy (the process by which cells break down and recycle their components).
Decreased inflammation and metabolic efficiency.
Intermittent fasting has also been found to reduce inflammation, improve cognitive performance, and reduce the risk of metabolic disorders. A human study showed that when people fasted for 16 hours straight, they became leaner and had lower blood sugar and cholesterol levels. Another study suggested that intermittent fasting increases mitochondrial biogenesis, which may lead to increased endurance capacity and improved metabolic health.
Genetic and metabolic modification.
Studies have also shown that intermittent fasting can alter gene expression in a way that promotes longevity. This includes activating genetic pathways involved in cell protection against damage caused by stressors such as toxins or radiation. Additionally, research suggests that 16/8 intermittent fasting alters the body’s metabolism so that energy is used more efficiently, leading to reduced cell damage and therefore greater longevity.
Improving mental well-being.
In addition to its effects on specific biological processes, 16/8 intermittent fasting also has psychological benefits. It has been linked to improved concentration and focus as well as lower levels of anxiety and depression. This suggests that this form of dietary restriction may help maintain good mental health throughout life – an important factor for overall well-being and longevity.
Skipping breakfast, or skipping dinner: It’s all up to you as long as you take these 3 rules into account.
1ʳᵉ step: a rich, healthy and varied food program.
Eating at 11 a.m. (skipping breakfast) or eating at 8 a.m. (skipping dinner) should in no way impact the quality of your food choices to better achieve your personal goals.
This means that when you eat, you should focus on eating nutrient-dense whole foods, such as lean proteins, fibrous vegetables, and complex carbohydrates like oatmeal or quinoa. Try to limit processed products like white bread or sugary snacks that have little nutritional value. Also, be sure to stay well hydrated throughout the day by drinking at least 8 glasses of water daily. It’s also important to get enough rest during the fasting period so that your body has time to repair itself and regain its energy levels for the next day.
Step 2: Calorie restriction and timing of meals.
16/8 fasting can also be combined with other dietary strategies, such as calorie restriction and meal timing, to increase its effects. Calorie restriction involves reducing the amount of calories consumed over a period of time (usually 24 hours), which can help reduce overall calorie intake and lead to weight loss over time.
Meal timing involves strategically planning when you eat your meals throughout the day to facilitate optimal digestion and nutrient absorption. For example, you can choose to have your first meal in the morning around 8 a.m., then lunch at 12 p.m. and a last meal at 4 p.m., respecting an interval of 4 hours between each meal. This helps reduce overall calorie intake while allowing the body more time for digestion, rest, and recovery during fasting periods.
Step 3: Protein should take up most of your last meal before you start fasting.
Protein should be a priority if you are about to start 16/8 intermittent fasting. It’s important to eat enough protein at your last meal before fasting so that your body can function optimally throughout the day.
A good rule of thumb is to make sure your last meal has at least 30-40% of its calories from protein sources. This means that if you plan to consume 1000 calories at your last meal, 300-400 of those calories should come from protein. To maximize the benefits of consuming protein before starting intermittent fasting, aim for a combination of high-quality proteins like fish, poultry, nuts, and eggs.
Additionally, adding protein-rich vegetables, such as peas and lentils or legumes, can be beneficial for providing additional nutrients while providing high amounts of protein. It’s also important to note that consuming adequate amounts of healthy fats and carbohydrates can also help support metabolism during intermittent fasting.
By including healthy fats like olive oil or avocado in your last meal before fasting, along with complex carbohydrates like sweet potatoes or whole grains, you can ensure your body has the energy and nutrients needed for digestion and efficient metabolic processes during fasting.