What is intermittent fasting? Nutritionist report, this is what you want to know

What is intermittent fasting? Nutritionist report, this is what you want to know

What is intermittent fasting? Nutritionist report, this is what you want to know

Intermittent fasting is one of the popular weight loss diets among celebrities, but so far, there has been no definite research showing that fasting produces better results than conventional diets.
People who intermittently fast can limit how much they can eat within a certain period of time, for example, only 8 hours a day.
If you are interested in trying intermittent fasting, you can get the most benefit by reducing late night snacks. It can help you eat more and sleep more purposefully.

Intermittent fasting is a hot issue of nutrition and fat loss recently (everyone from Hoda Kotb to Jennifer Aniston has tried it), but this idea is not new in itself. In fact, do not drink or drink from the customs of many world religions and civilizations. But intermittent fasting or “IF” (a trend that attracts a lot of attention among actors (Terry Cruise! Jimmy Kimmel! Hugh Jackman!)) Is good for health, weight loss and benefit.

Intermittent fasting is not for everyone, but limiting meal times may make your meal purposeful. Before you decide to start skipping words, read on.

What is intermittent fasting?

Intermittent fasting describes a simple concept: you can eat almost everything you want for a certain period of time. According to the Journal of Nutrition and Nutrition Society, IF supporters follow very few schedules:

Time-limited fasting: The program includes the most popular 16: 8 system, which allows you to fast for about 16 hours a day and eat within 8 hours. Most people do this by eating a meal at lunch time, skipping breakfast, and beginning to fast at night. This gave them seven hours to feed themselves.

Improved fasting: This option is commonly referred to as a 5: 2 diet, which allows you to fast up twice a week and consume 25% of the recommended calorie intake, while the other five are not restricted.

Alternate fasting: In this regular way, you can switch between eating zero-calorie drinks and the actual diet. Some fans will follow a high-fat or ketogenic diet on fasting days. Fasting can end in less than 12 hours, while other fasts can be extended full-time! This method requires, for example, once or twice a week.

Can fasting reduce weight?

At present, there are two claims, but there are not many scientifically supported long-term fasting to reduce health or weight loss. According to 2017 studies published in the American Journal of America Association, compared with people who simply limit their daily calorie intake, fasting every other day does not help people lose or lose weight.

Bad news for fans? Compared with the control group in the 2016 trial, the LDL or “bad” cholesterol in the alternating fasting group was elevated. In the class of the experiment, the risk indicators and other indicators remain unchanged.

However, a recent academic review looked at previously published studies on the effects of flax seeds on humans and animals, and the results show that regular abstinence can help people control their weight for a long time. The assessment was published in the New England Journal of Medicine in December 2019. The assessment showed that IF can help dieters lower blood pressure naturally, and may even affect lifespan. The authors of this new study only considered evidence related to the 16: 8 time limit procedure and the 5: 2 intermittent fasting. As with other restrictive studies conducted on animals, this test shows that fasting can reduce the production of insulin in fat cells and the intake of general glucose, which may reduce the risk of chronic diseases.

Dr. Mark Mattson, a professor of neuroscience at Johns Hopkins University and some authors of the review, said that ancient research was limited by the fact that fasting is not a standard for many Americans. But the new evidence can help health experts explore the benefits of fasting for those who may be losing weight and those diagnosed with cancer, diabetes, or cardiovascular disease. This is another target published in the journal Cell. The pilot study of the population was December metabolism.

Is it safe to fast for a long time?

Intermittent fasting procedures can have huge side effects-especially if your goal is to lose weight. An empty stomach can cause nausea, dehydration, and even weight gain over time. There are not enough deterministic studies to study the long-term effects of fasting on metabolism. You can also eat more than you think on the days or days of the “feast.” In his comment, Matterson suggested that anyone should slowly increase the frequency and fasting time for a long period of time-and the doctor should monitor your progress.

Consistently eating pure, nutritious food can fuel us physically, mentally and emotionally. Therefore, if you have the function of fasting, go for it! However, if it makes you feel anxious, sad, or isolated in any way, it may not be the best plan for you personally.

In addition, I do n’t want to mention who should never be involved in this diet: anyone who has previously fought due to eating disorders or eating disorders of an expert, or if you have low immunity, are pregnant, breastfeeding, or take insulin to lower blood sugar Food metabolizable drugs. Whatever you are: Before starting any new diet plan, be sure to contact your healthcare provider, especially if it includes a fasting diet plan!

Although some studies tell us that some dieters may have potential gains, if severe food restrictions cause any anxiety, don’t do it. There is no direct reason to choose not to eat, so a persistent meal plan is effective for you-no shame or mor regret, because intense behavior will awaken many people.

Is intermittent fasting good for you?

The reason I like intermittent fasting is that many people can (actually) extend the time without food, because this is related to sleep and calorie consumption.

Richer intake: The greatest benefit of intermittent fasting comes from the fact that many of us eat according to the situation rather than the level of hunger. (If you go to the movies after dinner and suddenly want popcorn, please raise your hand.) When you are allowed to eat, it means that you have reduced your habit-driven snacks. With IF, you may be under 26 . Suppose you are a bachelor; when you “fast” at 8 pm, you will automatically reduce the chance of chewing-and then reduce calories.

Better sleep habits: If your fasting time has a time limit, then snacking late at night can help you go to bed early-this is an important part of any weight loss plan. Getting seven hours of sleep every night is related to weight control, reducing the risk of chronic diseases and enhancing metabolism. In addition, a study published in the International Journal of Obesity in July 2019 found that obese individuals who had exercised and received at least seven hours of sleep may be more likely than obese individuals who did not exercise. Will reduce more fat.

Wise food choices: What foods are usually selected and when to eat them during the day will make it easy for us to make quick decisions and ultimately dissatisfaction-whether it is done immediately or regularly. However, if you know that only a certain amount of time can be spent, then you may make a more informed choice. Simplifying and building the whole “What should I eat?” Situation is the one most appreciated by the fastest people.

How do you start intermittent fasting?

If you consider using IF, I suggest you start small: try to use “special early bird” for dinner. After completion, close the kitchen, and strive to sleep more overnight, and have a full breakfast tomorrow and standard time. Making this change is an element of intermittent fasting that we can fall behind.

Leave a Reply

Your email address will not be published. Required fields are marked *