*14 hours? 16 hours? What fasting duration suits me?... What is the most effective way to lose weight?

Is it possible to lose weight while eating? There was a time when intermittent fasting was trendy. Recently, time-restricted eating has gained attention; it involves eating during a specific period each day and fasting for the rest. Unlike other dieting methods, it does not restrict the amount of food but only limits the eating window. What effects might this have? What about weight loss?

🔶️What is the effect of weight loss? ... Similar to a low-calorie diet that significantly reduces food intake

 

According to the Korean Society for Obesity, a scholarly organization of doctors specializing in obesity, time-restricted eating (TRE) showed weight loss effects similar to a low-calorie diet that continuously restricts food intake (energy intake) by 500 to 1000 calories per day.

The most common eating schedule was 16:8 (16 hours of fasting, 8 hours of eating), but 14:10 or 18:6 are also possible.

It is most important to plan feasible meal intervals by considering one's lifestyle rhythm in order to succeed with time-restricted eating.

 

🔶️What is the best fasting period for me?

 

Meal times

Starting to eat early in the morning and finishing in the early afternoon

It is classified as a late time period starting from 12 PM and ending at 8 PM.

 

It is most important to set a schedule that fits each person's lifestyle and to maintain that schedule without changing it for a certain period. For beginners, rather than drastically restricting food intake to less than 6 hours, it is recommended to start with an 8-hour time-restricted eating plan, which has proven weight loss effects. Depending on individual habits, even a 10-hour time-restricted eating plan can produce weight loss effects similar to a low-calorie diet.

 

🔶️공복 시간에도 물, 달지 않은 차, 블랙커피, 탄산수 섭취 가능

 

The time-restricted eating method does not limit the types of food during designated meal times. Almost all everyday foods can be consumed. During fasting periods, it is also permissible to drink water, unsweetened tea, black coffee, or carbonated water—beverages that contain no energy (calories). When this eating method is applied, the average daily energy intake decreases by about 500 kcal. Additionally, there were improvements in metabolic indicators, which positively affect insulin secretion, blood sugar regulation, and fat burning processes.

 

⚠️Diabetes patients should be careful during fasting... Why?

 

Maintaining a long fasting period can lead to hypoglycemia. Diabetes patients may even collapse from hypoglycemic shock. It is safer for them to carry foods that quickly raise blood sugar, such as candies, when going out. The Korean Diabetes Association has also previously expressed opposition to intermittent fasting. The duration of fasting should be tailored to an individual's health condition and discussed with a doctor. Time-restricted eating can have positive effects, so it is important to do it safely.

 

Source: Comedy.com

 

I eat at 12 noon and finish at 8 PM!

I am fasting by doing this.

At first, it was tough 😅 because I tend to stay up late, so I kept feeling bored and couldn't focus on work lol. Now, I'm managing well after 8 o'clock.