“Keep an open mind and a closed refrigerator.” - Anonymous
At this point in time, it's safe to say we've all forgotten how many days we’ve been in quarantine. The gyms have been closed, alcohol and food consumptions are at an all-time high, and having the motivation to work out at home has dwindled. Whatever you’ve been doing to cope with this nightmare of a situation, it’s safe to say many of us may have succumbed to the corona 15.
We do have some good news though. Depending on where you live, it seems like the economy and life is opening back up and returning to “normal”. What that means is we're finally able to get out and enjoy a mambo taxi on the patio or relax by a body of water with the friends you haven't seen in a while. Whatever activity you've been looking forward to doing in isolation, being confident, and feeling your best during those moments is important. What isn't motivating is the extra weight we may have tacked on being stuck at home. Here at The Modern Gentleman, we harp on looking good and feeling our best mentally and physically, so to get you back into “fighting shape,” we want to give you a safe and effective way to cut those extra pounds. We present to you, a guide to 16:8 intermittent fasting.
The easiest way we found success when it comes to intermittent fasting is the 16:8 intermittent fasting diet. Simply put, you choose 16 hours to fast (no food or beverages besides water, black coffee, or unsweetened tea) and 8 hours to consume your normal daily calories. You can choose the 8-hour window that works best with your lifestyle, but we have found eating from noon to 8 pm is very manageable. Although you have 8 hours to eat, this doesn’t mean eat twenty hot pockets and a pint of Blue Bell ice cream during that time. Stick to healthy options, keep a balanced diet, and do not overeat. Figure out a target daily calorie intake that meets your weight loss needs, and set that as the goal during those 8 hours. During the fasting portion of the day, be sure to drink plenty of water, not only is it extremely beneficial for your overall health, but it will also keep you feeling full and reduce cravings being that many people mistake thirst for hunger.
Intermittent fasting offers plenty of health benefits. The one we have already touched on and the one many of you are still reading this article for... the weight loss. By eating fewer meals, it will inherently make it easier to avoid overeating throughout the day and keep you in line with your calorie intake goals. If your main goal is not to shed pounds, there are plenty of other evidence-based health benefits of the 16:8 intermittent fasting diet which also contribute to a healthy lifestyle:
• Improves cellular function and repair and increase growth hormone levels
• Reduces insulin resistance and blood sugar levels, lowering the risk of Type 2 Diabetes
• Shown to improve risk factors for heart disease including blood pressure, LDL cholesterol levels, blood sugar, and blood triglycerides
• Improves many metabolic processes linked to brain health and has been shown to increase the growth of new nerve cells
• May prevent or reduce the severity of Alzheimer’s disease
• Enhances the body’s resistance to oxidative stress and inflammation which speed the aging process and leads to many chronic diseases
Health and wellness are extremely important to us at The Modern Gentleman. This diet is very safe and does not stress the body like, many "Fad Diets" do, but it is always smart to get a medical professional’s advice before starting any type of diet. The aesthetic and health benefits of intermittent fasting are proven and effective, so whether you’re in it to get your body looking like a greek god or simply making lifestyle changes to feel healthier and prevent illness, the 16:8 intermittent fasting diet has you covered.
Stay Lean, Stay Healthy....., and as always Stay Suave.