As the saying goes, if you don't lose weight in May, you will be sad in June.
For sugar friends, being overweight not only makes the body out of shape, but also increases insulin resistance and makes it more difficult to control blood sugar. What's more, it increases the risk of various complications, such as heart disease, high blood pressure, etc.
Therefore, maintaining a healthy weight is crucial for sugar lovers.
Today, let's talk about the weight loss methods that are popular on the Internet, especially the "16+8 weight loss method" used by Jia Ling and other celebrities, is it really that magical?
More importantly, is it practical for sugar lovers?
What is the "16+8 Diet" and is it suitable for sugar lovers?
Some time ago, the "16+8 diet" was very popular in the weight loss world, and it was called "the easiest diet to stick to".
The core idea of this method is to eat for 8 hours a day and fast for the remaining 16 hours.
The reason why it is loved by everyone is mainly because it does not require us to deliberately control the type and quantity of food, but only need to control the time of eating. This approach has also been reported to be effective in regulating insulin sensitivity [2], promoting fat burning, and making weight loss easier [3].
Of course, there are also netizens online who have shared their weight loss experiences, and many people have said that this method is really effective, allowing them to see significant weight loss after sticking to it for a while.
However, a recent foreign study published a study that came to the "opposite" result, finding that the risk of dying from cardiovascular disease increased by 91% after many years in the group using 16+8 fasting [4], which has caused a lot of discussion in all circles.
So, can sugar friends use "16+8" fasting?
Prolonged fasting may cause blood sugar fluctuations, increasing the risk of hypoglycemia. For sugar lovers, low blood sugar can be very dangerous.
Therefore, although the "16+8 diet" sounds very attractive, sugar lovers still need to consider carefully before trying it, and it is best to consult a doctor first.
These 3 Internet celebrity weight loss methods are not suitable for sugar friends!
01
Carb loss diet
This diet is a very low-calorie diet, which may cause a rapid drop in blood sugar, triggering a hypoglycemic reaction, which is very dangerous for sugar lovers.
02
Rapid weight loss
For example, "lose 10 pounds a week". Rapid weight loss in a short period of time may cause large fluctuations in blood sugar, increasing the risk of complications.
03
Drugs for weight loss
For example, L-carnitine, some weight loss medications can interfere with the effectiveness of diabetes medications and even cause side effects.
However, common hypoglycemic drugs may also have the surprise of weight loss. Sugar friends who are overweight can choose these hypoglycemic drugs that have a weight loss effect under the guidance of a doctor.
Sugar friends lose weight, you must follow 3 principles
1. Avoid using drugs that are not recommended by a doctor and stick to scientific weight loss methods.
2. Choose foods that are low in sugar, fat and fiber to maintain a balanced nutrition.
3. Set reasonable weight loss goals on the basis of controlled diet and exercise, and lose weight slowly and steadily.
During the weight loss period, if you find that the rate of weight loss slows down or enters a period of weight stagnation, you may wish to combine it with some muscle strength training, which may have unexpected effects!
Bibliography:
[1] Organization WH. Noncommunicable Diseases Geneva:WHO;2021.updated [accessed: 26Oct]. Available at:https://www.who.int/news-room/fact-sheets/detail/noncommunicable-diseases.
[2]https://doi.org/10.1038/s41574-022-00638-x
[3] Jamshed H, Steger FL, Bryan DR, Richman JS, Warriner AH, Hanick CJ, Martin CK, Salvy SJ, Peterson CM. Effectiveness of Early Time-Restricted Eating for Weight Loss, Fat Loss, and Cardiometabolic Health in Adults With Obesity: A Randomized Clinical Trial. JAMA Intern Med. 2022 Sep 1; 182(9):953-962.
[4]https://newsroom.heart.org/news/8-hour-time-restricted-eating-linked-to-a-91-higher-risk-of-cardiovascular-death
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