Intermittent fasting for weight loss
The world started talking about the benefits of weight loss. The reason was the Nobel Prize for Japanese cell biologist Yoshinori Ohsumi. He discovered a set of genes responsible for autophagy in incitement. Autophagy is the natural process by which the cell breaks down waste ornon-functional factors and is constantly associated outside of the scientific world with the body’s capability to repair itself.
Studies in mice have shown that intermittent fasting triggers autophagy. therefore, miraculous parcels began to be attributed to short periods without food rejuvenation of the body, strengthening immunity, and much more, forgetting that this approach is predicated on studies conducted not on humans, but on incitement and mice. Is it worth clarifying that the physiology of mice and humans is significantly different? still, intermittent fasting has shown to be effective as a system of homogenizing weight loss.
What is intermittent fasting
This is a diet that involves interspersing periods of eating and overeating. In a broad sense, this is a diet, if we consider any diet to be a diet. still, intermittent fasting is constitutionally different from conventional diets for weight loss in that it does not bear you to give up some foods in favor of others, but only regulates the time of eating.
Counting calories, the balance of proteins, fats and carbohydrates is voluntary. In addition, this fashion can be followed in the long term. generally, intermittent fasting involves not eating for 16 or 24 hours formerly a week. The maximum number of empty periods per week is two.
backers of periodic hunger strikes claim that such a authority is natural for a person. After all, our distant ancestors did not have refrigerators, and they did not have shops at hand where they could always get ready- made products. They had to get food by gathering and hunting, and therefore from time to time they went empty. still, like any propositions about distant ancestors, when they are put forward bynon- anthropologists, this argument has little to do with reality. It’s not that people have had an exceptionally well- fed life for centuries, but we learned how to store food for future use long before we learned husbandry.
Intermittent Fasting styles
” 16 by 8″. This is the most common scheme, which involves you skipping breakfast or regale so that there are only 2 main refections per day. There should be 8 hours between these two refections, and 16 hours is the time between the last mess of one day and the first mess of the coming day. Since it’s delicate to go sixteen hours without food while remaining active, they generally try to guess so that 8 hours of this period fall on a night’s sleep. Given the fact that some people literally do not get a piece in the throat in the morning, for them this authority can be truly comfortable. The main thing is to endure eight hours without food between lunch and regale.
” Food- stop- eating.” One or two days a week you limit yourself to food, and the rest of the time you stick to your usual diet. utmost constantly, periods of fasting coincide with the weekend, when it’s easier to go without food.
” 5 on 2″. This scheme is similar to the former one, but it implies that you eat as usual for 5 days, but eat no further than 600 calories per day for 2 days in a row. An extremely low energy value of the diet is not equal to a complete hunger strike, but it’s still much lower than the physiological norm, so the body perceives these periods as stress. It’s important not to try to compensate for the lack of calories on other days, not to gormandize. still, this is true for all styles of intermittent fasting.
The backwash of recurrent fasting on the mass
High- quality scientific studies that describe the results of intermittent fasting or prove its benefits do not yet live. Long- term mortal studies are demanded to state with complete certainty that intermittent fasting is salutary to health. also, the sample should include people of different commerce, age, nation and life. The number of actors should exceed a thousand, also, in analogous questions it’s desirable to concentrate not on a specific study, but on a meta- analysis. A meta- analysis combines and analyzes the results of a whole body of studies.
Of course, so far we do not have analogous information about the results of intermittent fasting. It is not included in the list of diets recommended by WHO. Studies on the goods of intermittent fasting on the body have so far been conducted only on mice and rats, and this is not enough to draw far- reaching conclusions. still, the available scientific data can be considered promising. But they demand to be acted with palladium.
So far, scientists are talking about intermittent fasting, at best, as a way to weight loss. But this nutritional scheme has won many fans around the world, and they attribute to it not just the ability to normalize weight, but benefits for the whole body. Proponents of intermittent fasting claim that they stimulate the production of growth hormones, trigger fat burning mechanisms, and help build muscle mass. This nutritional scheme is also credited with the ability to increase the body’s sensitivity to insulin, restore cells. But the most fantastic thing that can be heard from advocates of intermittent fasting is the ability of such a eating pattern to influence genes responsible for “longevity and immunity.”
While periods of hunger can actually promote weight loss and improve well-being, the situation is best described by the meme “but this is not accurate.” It’s possible, but it’s not certain. Therefore, promises of amazing results should be treated with great caution.
How to weight loss with intermittent fasting
Intermittent fasting has proven itself as a way to lose weight loss. There have even been attempts to compare how this approach to nutrition helps to lose adipose tissue in the waist area. Intermittent fasting has been compared to other popular methods of weight loss, and in the short term, this regimen proved to be the most promising.
The essence of this approach to the diet is that you begin to consume fewer calories. Unlike long-term diets, you do not bring the body to such an exhaustion when it begins to feel the need to compensate for the calorie deficit through food. But at the same time, fat tissue is actively “burned”, and even during periods when you eat normally, you start to eat a little less, so your calorie intake decreases anyway.
To normalize weight loss, you can choose any of the intermittent fasting methods listed above. The main thing is that it was not too difficult for you to stick to this eating schedule.
Who is intermittent fasting not suitable for?
This is not a universal nutrition system, it is contraindicated for people with insufficient body weight loss (who have a body mass index below normal). Also, it should not be used in the presence of disorders of the gastrointestinal tract, endocrinological problems, including impaired insulin sensitivity.
People who suffer from insulin resistance should be extremely careful, because they experience severe bouts of hunger, and their health deteriorates sharply from a lack of food. Also, don’t try intermittent fasting unless it fits into your doctor’s diet plan. If you have problems with insulin and sugar, you usually eat a diet prescribed by your doctor to maintain a stable blood sugar level, and fasting helps to reduce glucose levels.
Finally, periodic hunger strikes are categorically contraindicated for children. Preschoolers and schoolchildren should not have “hungry” days, they should eat fully every day. For them, such experiments with the menu will definitely not be useful, but the harm can be considerable, and the consequences may be irreversible. Therefore, children should not be transferred to this diet in any case.
Can women starve?
One of the most sensitive and controversial issues associated with intermittent fasting is its safety for women. The fact is that the results of those studies that scientists now have are quite contradictory. Some claim that this food system suits ladies and gentlemen equally. Other studies show that it is beneficial only for men, but for the fair sex it can be harmful.
For example, there is evidence that in men with periodic hunger strikes, insulin sensitivity improves, while in women, on the contrary, problems with blood sugar begin. Experiments on rats showed that females from intermittent starvation developed infertility, the menstrual cycle was disturbed, and exhaustion began. Moreover, scientists say that when trying to conduct research on humans, they encountered similar consequences for the participants.
Please note: as in the case of the benefits of fasting, there is no exact information regarding its harm. From a practical point of view, this means that girls can try this approach to diet, but it should be abandoned if the slightest negative reactions from the body appear. Also, periodic hunger strikes are categorically contraindicated for pregnant and lactating mothers.
Risks and side effects of intermittent fasting
The main problem with this diet is the feeling of hunger. It is accompanied by weakness, inability to concentrate, problems with memory, fatigue and other unpleasant symptoms. Of course, the feeling of hunger is temporary – it will only torment you during “hungry” intervals. And over time, the body adapts to the new schedule, and hunger will lose its sharpness.
But if there are health problems, it is better to discuss a change in diet with a doctor. This is especially true for people who have problems with blood sugar, and even more so when it comes to diagnosed diabetes. If you’re prone to low blood pressure, it’s also best to discuss your diet with your doctor first and experiment carefully with fasting. After all, blood pressure can drop sharply, and then a person simply faints.
If you have had digestive disorders in the past, you should also be careful about limiting your calorie intake. This is also true for people who suffer from eating disorders. Periodic fasting may not only not solve the problem of weight loss, but also exacerbate eating disorders.
Common mistakes with intermittent fasting
Abrupt change in diet. Remember: a hunger strike is always stressful for the body, even if it is short-term. In addition, the body needs time to get used to the new nutrition system. Therefore, do not try to immediately switch to a new diet, but enter the alternation of food and hunger cycles gradually. Take your time, this is not an express diet.
Careless eating. It is not worth during periods when you eat according to the usual system, eat up on fast food, fatty, fried and high-calorie, in the hope that the hunger strike cycle will “burn” all the calories gained.
Sleep deficiency. Lack of sleep increases the feeling of hunger, an exhausted body tries to get energy from food. In addition, lack of sleep slows down metabolism and causes temporary insulin resistance: a decrease in the body’s sensitivity to insulin.
Overload. You don’t have to give up physical activity, but the hunger cycle is not the best time to exercise. If you’re used to jogging in the morning, and now you’re testing a 16-hour fast and skipping breakfast, it’s best to replace your run with a walk. Do not load the body additionally during hunger strikes.
How to eat at different intervals
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You should start fasting with the most gentle methods. Do not try to immediately arrange a fasting day for yourself, first try to go without food for sixteen hours in a row, and at night. If the body responds positively to this experience, you can try to arrange a fasting day once a week.
Before starting hunger strikes, prepare the body: gradually remove fried, fatty foods from the diet, give up fast food and alcohol. After switching to a new diet in “full” cycles, try to eat grains, nuts, legumes, leafy greens, fresh vegetables and fruits. From meat you can eat poultry and veal, dairy products and eggs will not interfere either.
To achieve the result in the form of normalization of weight loss and improvement of well-being in “hungry” cycles, in no case should you refuse water. Drink clean, non-carbonated water. Other drinks are also allowed: coffee, tea, but they should be drunk without sugar. It is desirable to add milk to coffee, because black coffee, drunk on an empty stomach, causes an increase in insulin levels. But coffee with milk perfectly dulls the feeling of hunger.
With periodic hunger strikes, you can train, play sports, but during the first month the regimen should be gentle. At the initial stage, avoid strenuous activity on the day you are fasting. Don’t run long distances on fast day. Many athletes love to run on an empty stomach, even though they are fraught with nausea on the course. However, later this is offset by a snack or lunch after training. But if you arrange exhausting physical activity on the day of fasting, there is a risk of fainting.
If you’re building muscle, brace yourself for slow progress as you transition to food and hunger intervals. To compensate for this, increase the amount of protein in your diet.
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During “hungry” cycles, it can be difficult to distract yourself from what you want to eat. Try to find something for yourself on such days or hours: if you are busy with something important or interesting, you will forget about the feeling of hunger. Also, when you eat, chew your food thoroughly. Give up the habit of eating in front of the TV or computer, focus completely on food. This will help you feel full faster and you will eat smaller portions.