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Hyperbolic diet plan is a type of diet plan where you have to maintain starve for a long time period with a different meal time. Some of them are take their meals within 12 hours, some do not eat for 14 to 18 hours. In hyperbolic diet we deplete the carbohydrate intake and focus more on protein and fiber.
Hyperbolic diet consist several types of diet plan, out of which 16:8 is the popular one. This diet aid in weight loss. So let’s know in brief about 16:8 hyperbolic diet plan before going to the diet chart.
Advice.
The common advice given to everyone during penurunan berat badan is that you do not have to fast, because it can increase the weight. A form of hyperbolic diet, called the 16: 8 diet, can help obese people to lose weight and reduce their blood pressure.
In addition, the findings published in the Journal Nutrition and Healthy Aging suggested that this diet works miraculously.(1)
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What is 16:8 Diet?
In the morning your metabolisme and blood sugar are increased, that is why you are allowed to eat whatever you want during this 8 hours. This diet is considered more effective if your time frame (8 hours) is fixed. However, in the remaining (16 hours) of your day, you have to maintain a fasting state, in which you can take water, black tea or coffee.
Meal Timings of 16:8 diet.
There are many timings of 16:8 diet. But according to your choice you can choose which time you want to go with this diet like;
- 11 am – 7 pm
- 12 pm – 8 pm
- 1 pm – 9 pm
- 2 pm – 10 pm
- 3 pm – 11 pm
Guidelines to Follow.
Let’s tell you what you should eat during the eight hours;
- Drink adequate amount of water to stay hydrated.
- Eat foods which rich in fiber such as nuts, beans, fruits and vegetables.
- Eat high protein foods including nuts, fish, or tofu.
- You can take black coffee, tea, cinnamon or teh herbal during eight hours when you are eating and even when you are not eating during 16 hours.
Indian Hyperbolic Diet 16:8 Plan.
The below given diet plan is a sample diet plan according to the Indian eating habits. This diet plan is according to the time plan of 16:8.
| Hari-hari | Menu |
| Senin | Break your fast at 11 am by banana and 5-6 almonds. Breakfast 11.30 am – 2 boiled egg.Lunch 1.30 pm – 1 cup rice, 2 chapati, 1 bowl of mixed vegetables curry, salad, curd.3.30 pm – 1 big cup of green tea.5 pm – Gram sprout chaat with cucumber, onion, ginger grate and sprinkle on it.Dinner 6.30 pm – 1 bowl vegetable soup, salad |
| Selasa | Break your fast at 11 am by 1 glass of Cumin seeds (Jeera) water and 5-6 almonds. Breakfast 11.30 am – 2 bread with 1 hard-boiled egg. 6.30 pm – Oats porridge, scrambled egg, salad. |
| Rabu | Break your fast at 11 am by 1 glass of soaked basil seeds with 1 tsp of honey. Breakfast 11.30 am – Oats porridge, apple. Lunch 1.30 pm – 1 cup rice, soybean curry, 1 small bowl lentils, salad, curd. 3.30 pm – Green tea. 5 pm – Sprouted salad with sprinkled flax-seeds. 6.30 pm – Sago khichdi, tossed veggies, salad. |
| Kamis | Break your fast at 11 am by 1 glass of overnight soaked fenugreek (methi) water and 5-6 almonds. Breakfast 11.30 am – 1 Besan Chila and 1 boiled egg. Lunch 1.30 pm – 2 chapati, 1 fish curry, green leafy vegetables curry, salad, curd. 3.30 pm – Lemonade. 5 pm – 1 small bowl puffed rice mixture with cucumber and onion and little bit of oil. 6.30 pm – Grilled chicken breast with salad. |
| Jumat | Break your fast at 11 am by green tea and 2 cream cracker biscuit. Breakfast 11.30 am – 1 pancake and 1 banana. Lunch 1.30 pm – Khichdi, omlette, tossed vegetables, salad and curd. 3.30 pm – 1 cup green tea. 5 pm – 1 cup Sukha Bhel. 6.30 pm – Oats porridge, baked fish with lemon and honey. |
| Sabtu | Break your fast at 11 am by 1 glass of soaked basil seeds with 1 tsp of honey. Breakfast 11.30 am – 1 banana with 5-6 almonds. Lunch 1.30 pm – 1 cup rice, paneer curry, steamed palak with onion and ginger and sautéed it, salad and curd. 3.30 pm – Lemonade. 5 pm – Sprout Salad. Dinner 6.30 pm – 1 bowl mixed vegetable soup, grilled fish with lemon. |
| Minggu | Break your fast at 11 am by 1 glass of Cumin seeds (Jeera) water and 5-6 almonds. Breakfast 11.30 am – 2 bread with 1 hard-boiled egg. Lunch 1.30 pm – 1 cup rice, fish curry, salad, curd 3.30 pm – Any fruit. 5 pm – Peanut chaat with cucumber, onion and ginger. Dinner 6.30 pm – Oats porridge, scrambled egg and salad. |
Western Diet Plan.
1 pm – 1 tsp of spirulina mixed with any fruit juice or vegetable juice or with water or 1 cup of Green Tea.
1.15 pm – 1 cup brown rice, cooked lentils, sautéed vegetables/ lemon pepper chicken/bakesh fish with lemon and honey/grilled chicken breast/ grilled fish, salad, ½ bowl yogurt.
2 pm – 1 tsp of apple cider vinegar with mother (unrefined vinegar) with a glass of water.
4 pm – Almond milk/soy milk/oats milk/regular milk with a handful of nuts like almond, walnut, hazelnut and macadamia.
5 pm – A bowl of any fresh fruit.
7 pm – 2 eggs or handful of roasted chickpeas.
8.30 pm – 1 cup of brown rice/ oats with cottage cheese in steamed sautéed spinach, salad, ½ bowl yogurt.
8.55 pm – 1 tsp of apple cider vinegar with mother (unrefined vinegar) with a glass of water.
From 9 pm sharp intermittent fasting starts. No foods are allowed during this fasting period. Only liquids with less calories are allowed.
Pertanyaan yang Sering Diajukan.
While you are in hyperbolic diet the thyroid hormone drops down. It drops the T3 level and increase reverse T3 (rT3) thyroid hormone. This hormone is very crucial for the body as it use as energy but while you are on fasting our body conserve energy as much as possible.
On the other hand prolong fasting increase heartburn. Least food intake reduce the production of HCL, similarly the production of bacteria will reduce. But while you are on fasting, a smell of food will can triggers the brain and stomach in production of HCL and hence heartburn and acid reflux occurs.
Yes, you can eat garlic during 16 hour of hyperbolic diet period. But it’s totally depends upon what you eat throughout the day. As a minimal you can eat 1% of garlic like 1 thin slice.
Yes, you can do surya namaskar along with hyperbolic diet. According to M.R Medical College in India a study published in Asian Journal of Sports Medicine stated that surya namaskar helps to lose weight during intermittent Fasting.
Yes, you can consume fenugreek seeds during hyperbolic diet. As it helps in weight loss and it also contains fiber which is good for your overall health. Try to consume it with water. Soak 1 tsp of fenugreek seeds overnight. In the morning break your fast with this water in empty stomach. Make a gap between 2-3 days.
Intinya.
16:8 hyperbolic diet plan is a popular form of fasting in the home. It helps in weight loss, fat reduction and reduce risk from certain diseases.
This diet plan quite complicated to follow as you have to maintain prolong fasting state. People who are following this diet plan should eat high-fiber food and should be hydrated all day.
The plan is not for everyone. People those who want to start with this should talk to a doctor or dietitian.
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- Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study; https://content.iospress.com/articles/nutrition-and-healthy-aging/nha170036
- Spirulina (dietary supplement); https://en.wikipedia.org/wiki/Spirulina_(dietary_supplement)
- 10 Health and Nutrition Benefits of Macadamia Nuts; https://www.healthline.com/nutrition/macadamia-nuts
