To lose weight, many people practice the “168 fasting,” an intermittent fasting method that involves restricting your food intake to an 8-hour window each day and fasting for the remaining 16 hours, but even if it is strictly followed, some find the results less than satisfactory.
When fasting does not work as expected, adding in a certain remedy can double the weight loss effect, Chen Junru, director of Taiwan’s On World Chinese Medicine Specialist Centre, told The Epoch Times.
The reason why the “168 fasting” is so popular, as it can be easily integrated into one’s routine by aligning it with sleep hours and skipping breakfast.
Reverse Unsuccessful Fasting Effort
The results of the “168 Fasting Therapy” vary from person to person. For some, 16/8 fasting doesn’t lead to significant weight loss. This may be the result of two main factors, according to Chen:
- Body Adaptability: The human body can become accustomed to the fasting schedule, diminishing weight loss effects over time, particularly in people who already consume minimal calories.
- Insufficient Muscle Mass: A sufficient muscle ratio can help burn more fat, but a lot of women miss out on exercise during their developmental years, resulting in a low musculoskeletal ratio, often below 20 percent as shown on body composition machines, which makes it easy to accumulate fat.
The best way to solve the fasting period “hiccup” or to eliminate worries about muscle loss is to exercise for more than half an hour every day, Chen said. Engaging in aerobic activities for this duration can initiate fat burning, while strength training helps to build muscle mass. She said she found from her clinical experience that many of her patients relying solely on fasting for weight loss often lost both fat and muscle due to the lack of physical activity.
Is Fasting a Must?
Research shows that intermittent fasting may have a variety of health benefits, including weight loss, longevity, cell repair, improved heart health, stimulation of growth hormone secretion, and reduction of insulin resistance. So, should everyone try it?
Chen noted that traditional Chinese medicine does not advocate fasting but rather suggests a balanced and moderate diet tailored to individual needs.
For those who find the traditional “168 fasting” schedule challenging, they can switch to the 5:2 fasting method (eat normally five days a week and taste light food for two days) instead or the 1:1 fasting (eat normally for one day, light meals the next day). These can also be effective in reducing overall calorie intake.
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- Pregnant women who need sufficient nutrition
- Children in the development stage
- Patients with chronic diseases
Although many studies have shown that fasting can reduce insulin resistance and is beneficial to diabetic patients, it can also easily lead to unstable or low blood sugar, Chen said. Therefore, for diabetic patients, it is recommended for those with diabetes to practice fasting under medical supervision.
Things to Observe Closely in Exercise During Fasting Period
If you are worried about the impact of exercise in a low-energy state during fasting, you can pay attention to the following:
- Select Light Intensity Activities: Opt for gentle aerobic exercises such as walking, jogging, swimming, yoga, or qigong, while avoiding prolonged intense workouts
- Time Exercise Around Meals: Plan to exercise one to two hours after eating. For instance, if your “168 fasting” window is from 11 a.m. to 7 p.m., set your exercise sessions for around 12 noon and 8 p.m.
