POSITIVE EFFECTS OF INTERMITTENT FASTING AND HOW OFTEN TO USE IT
Research has shown that skipping certain meals throughout the day and not eating for a specific period of time can have huge benefits for your body, fitness and health. The most common form of this eating regimen is intermittent fasting, a diet where you can eat for a period of time (for example, only from noon to 8pm) or skip two meals one day a week, i.e. 24 hours away from eating.
How does temporary fasting work? And why is it a good solution for us? Here are the four advantages of fasting:
1. Burns Fat
When you eat a meal, your body processes the food for the next several hours. It burns the energy from what you have eaten – mainly glucose in your blood or glycogen in your muscles and liver – not the fat your body stores. When you are fasting, your body is more likely to use the energy from your fat deposits. Exercise To Accelerate Fat Burning! Without glucose and glycogen, your body will have to draw even more energy from the only source available – fat in your cells.
2. It speeds up the metabolism
Restricting your food for a short period of time can improve your metabolic health. Intermittent fasting is said to be more effective than limiting calories in the long term. It helps the body eliminate waste and toxins that build up in regular meals by cleaning internal organs to speed up metabolism. Fasting is especially beneficial for people with sluggish digestive systems: it rests the gut and helps regulate its function.
3. Improves eating habits
When was the last time you were hungry? For many people, hunger pangs can be mental cravings rather than real body signals. Regular fasting can help you change your attitude towards nutrition and find out what your body really needs to function well. During fasting you will feel a real hunger in your stomach and then the food will taste better than ever before.
4. It improves the immune system
The importance of fasting was investigated by scientists at the University of Southern California who found that not eating for just three days can regenerate your entire immune system. Starvation stimulates the stem cells to produce new white blood cells to fight infection. Improvement in old or damaged parts of the immune system has been seen. Interestingly, a 72-hour fast is enough to help protect cancer patients from the side effects of chemotherapy treatment.
WHAT EXACTLY IS A TIME FAST?
Temporary fasting is a way of adjusting the eating schedule to an individually set time frame. You eat within a fixed period of time, and outside of it – you fast.
Fasting people tend to eat within a specific period of time, while either fasting entirely outside of fasting or severely restricting their calories. Hence the concept of “fasting”. Many people treat temporary fasting as a weight loss method. However, they can more be considered a long-term lifestyle choice or an established eating habit.
FASTING AND THE FEELING OF HUNGER
Fasting reduces hunger and improves hormone function, which can increase your body’s ability to burn fat and use up stored energy. At the same time, it can lower blood sugar levels and the risk of inflammation, and improve overall heart health. In addition to its health benefits, temporary fasting is an excellent choice for those trying to keep weight or lose weight, as it allows a great deal of freedom of choice regarding the food you eat. At the same time, it should be remembered that you should always reach for healthy, high-quality food.
This can convince a fasting person to eat fresh food regularly, because eating within a certain time frame allows you to better plan your meals in terms of what and when to eat.
Fasting phases
However, starting and maintaining a temporary fast may prove difficult, especially in the first phase. At first, fasting people may experience fatigue and even illness. However, these side effects often give way to the clear benefits of fasting. In addition, when you start fasting, hunger can also negatively affect your concentration.
However, there are several different ways to implement fasting and lifestyle changes. Read about these methods below and choose the method that best suits your lifestyle.
Temporary fasting methods – types of fasting
There are several different versions or methods of temporary fasting. Each of them has its own advantages and disadvantages. Here are some ways to post and describe how they work. Regardless of the method, there will always be a time when you cannot eat as part of the fast. There will also always be an “eating period”, that is, a time period for meals.
QUICK POST 5: 2
This method is usually mentioned as one of the first two methods of fasting. Due to its popularity, it may even be in the first or second position in various dietary rankings.
In this method of fasting, you are consuming significantly fewer calories (approximately 500-600 calories) on any two days a week. However, in the rest – you eat as usual. Therefore, this version of the post is called “5: 2”.
This method has the same advantages as other feeding systems of this type. Many fasters like this method because it is not necessary to fast during the fasting period. Where there is usually a fasting period, there is only a period of consuming a significantly reduced amount of food. For most people, this is easier to achieve than to go without eating at all.
METHOD 16/8 OR TIME-RESTRICTED EATING (TRE)
Since it is easily adapted to most lifestyles, this method is also very popular. Compared to other methods, it is both easier to implement and maintain.
In the 16/18 method, you choose an 8-hour eating period. This means you are fasting for the remaining 16 hours of the day. For most people, eating from 12:00 to 20:00 is a reasonable choice. Between 20:00 and 12:00 the next day, you can only drink non-calorie drinks such as water, tea and coffee.
This method may prove to be easier to maintain as it can be adjusted to your daily schedule. Most people find it easier to skip breakfast and eat from noon to 8pm.
While you can set a meal schedule, it’s good to remember that research into cellular metabolism shows more health benefits from fasting after 2 p.m.
This method is sometimes also referred to as Time-Restricted Eating because it can be freely modified into eating and fasting periods of up to 12 hours. Standard fasting should be between 12-20 hours.
WARRIOR FAST
This post is similar to TRE, except that Warrior Fast is more extreme. This method only has a four-hour eating period, during which you eat any amount of raw vegetables and fruit, and only one large meal, which you usually eat at night.
This method may be more attractive to those on a paleo diet as there are similarities among the foods allowed, in the form of raw and natural foods. Warrior Fast may also be a good solution for people who like to snack. During the day you can eat fruit and vegetables and eat a big meal in the evening.
EAT-STOP-EAT METHOD
This method is just as the name suggests – you eat a meal and then fast for 24 hours. Fasting can be used at any time, it is recommended twice a week, but it will be safe up to three times a week.
During fasting, you can only drink low-calorie drinks while not being able to eat anything. As with other diets of this type, you can decide for yourself when to use it. You can do this when your mood is favorable or when it fits your schedule.
This method can be difficult to adjust to your daily schedule if you are inconsistent, as your body can send out strong signals of hunger at the end of the fasting period.
It may be a good idea to gradually introduce a 24-hour fasting period, starting with 12-14 hours the first time you fast and then trying 16-18 hours. In this way, you begin to acclimatize your body to fasting periods instead of surprising it with sudden fasting.
ALTERNATE-DAY FASTING OR EVERY OTHER DAY METHOD
As the names indicate, you fast every other day. The method can take many variations, but the basic rule is one day of eating and then fasting. In some versions, you can eat fruit and vegetables, and in others, you can eat up to 500 calories even on Lenten days.
This method and its variations can be difficult to implement and should be carefully considered due to exposure to intense and extreme conditions. In the long run, it is difficult to survive by fasting every other day because you already feel a marked hunger at the end of the fasting days.
These are just a few of the methods available. It’s a good idea to look at each version and its possible variations to find the best method of temporary fasting based on your lifestyle, goals, and body composition. As always, it’s important to speak to your healthcare provider before making any major changes to your diet.
FAST AND SLIMMING
Temporary fasting is often used as a weight loss method or as a form of diet. While it may cause or promote weight loss, it should be considered a lifestyle or eating habit rather than a heavy weight loss diet.
The two most important reasons why temporary fasting contributes to weight loss are consuming fewer calories and eating more nutrient-rich foods. Often times, fasters tend to skip a meal. For many, this meal may be breakfast. While you try to eat the same amounts of food during eating periods, skipping a meal often leads to fewer calories. Thus, for weight loss.
Perhaps the most significant factor in losing weight during intermittent fasting is eating healthier foods. As meal times are shorter, fasters must make the most of this time. This means they have less time to provide the nutrients they need.
Eating within a certain time frame keeps you focused on eating more nutritious and less junk foods. You cannot obtain the nutrients you need outside of when you eat, so you need to maximize the amount of nutrients and vitamins you get with your food.
EFFECTIVENESS OF FASTENING FOR SLIMMING
The combination of these two elements of temporary fasting leads to weight loss while habituating the body to using up fat stores, improving muscle growth and maintaining muscle growth.
If you try to improve your eating habits and choices while training your body’s ability to use fat stores and increase your metabolic rate, this combination can further contribute to weight loss and a healthier lifestyle.
The Harvard School of Public Health presents 40 studies suggesting that temporary fasting is “effective for weight loss, typically with a loss of 3-5 kilograms in ten weeks.” However, studies show that the weight loss process slows down after a year and becomes more of a way to maintain it than to keep losing weight.
Whether you are trying to lose weight or keep it weight, intermittent fasting can help you achieve your weight goals.
LEAVING THE FAST
After a 10-day fast, eat only liquid foods for 2-3 days. If you are planning a longer fast, e.g. over 2 weeks, it is recommended to slightly extend the time on a liquid diet to 4 days. Shorter fasts allow you to limit the consumption of liquid foods to 1-2 days.
What to eat while recovering from a hunger strike?
The best food suggestions are:
decoction of vegetables
chicken soup
grapefruit juice
The most common option is vegetable stock drunk in the amount of 1 cup every few hours. In the case of grapefruit juice, it makes sense to dilute it. The broth is recommended for the last day of the liquid diet, just like mixed vegetables made from broth.
SIDE EFFECTS OF PERIODIC FAST
The side effects of intermittent fasting are similar to those usually attributed to fasting. You can be sure that you will feel the effects of starvation throughout the day.
In most cases, side effects can be managed or overcome. Side effects can vary from body to body, so it is always best to consult your doctor both before and during temporary fasting.
Side effects can include:
Hunger and hunger
Heartburn
Addiction to caffeine
Headaches
Stupor
Low energy levels or fatigue
Dehydration (if you forget to replenish your fluids during fasting periods)
Mood swings
Dizziness
As you can see, some of these undesirable effects are preventable, but others may prove to be more difficult to control. If your body has less energy available, you may feel tired more easily. By the same token, some people may experience a sudden drop in blood sugar levels, which may lead to dizziness, dullness or fainting.
It is known that some of these ailments are a serious threat, so periodic fasting should be used with caution, in consultation with a doctor or other health care professional.
Less-risk side effects, such as irritation, anxiety, or anger, are simply the result of being hungry. It is important to know how your mood changes under the influence of hunger and not to let it negatively affect your interaction with others while you are fasting.
FAST EFFECTIVENESS AND HEALTH BENEFITS – AUTOPHAGY
While some people may view this as a way to lose weight, intermittent fasting has significant benefits for those who also wish to maintain their current weight and improve overall body health.
A 2018 study of aging research, The Aging Research Review, shows the benefits of intermittent fasting. Not only does it have a positive effect on overall health, but “importantly, it can counteract the disease process and improve functional outcomes in experimental models in a wide range of age-related disorders, including diabetes, cardiovascular disease, cancer, and neurological disorders such as as Alzheimer’s disease … ”
PERIODIC FASTNESS SHOWED IMPROVEMENT IN THE EFFECTIVENESS OF WEIGHT LOSS IN OVERWEIGHT OR OBESITY.
Intermittent fasting increases insulin resistance, helping your body regulate blood sugar and glucose levels in the body. Some diabetics find that their blood sugar levels are more regulated and easier to control during fasting.
Regulating glucose and insulin resistance helps improve heart health and increase resistance to cardiovascular disease.
While sleepiness and fatigue may be one of the first side effects, research by Psychiatry Research shows that long-term fasting can “involve increased alertness and / or agitation, and increased mental acuity.”
Some fasters experience even greater peace and tranquility. People with depressive or anxious moods may experience fewer depressive symptoms. Some scientists attribute this to less anxiety by focusing on eating and other tasks. At the same time, scientists suggest that during fasting, the brain activates neurobiological mechanisms in the brain that help to permanently improve mood over time.
Regardless of this, periodic fasting can improve mood, productivity and alertness.
Research suggests that temporary fasting can even extend life. One study found that intermittent fasting extended rats’ lives by 30–40% (Goodrick). Therefore, intermittent fasting has anti-aging properties.
Here are just a short list of examples of the health benefits reported during temporary fasting:
reduction of fat levels
maintenance of lean mass
increased service life
decreased glucose and insulin levels
better mobilization of fatty acids
improved glucose regulation and tolerance
lower resting heart rate
low blood pressure
improving the health of the cardiovascular system
improving heart health
increased brain activity
controlling and even preventing diabetes (most often type 2)
reducing inflammation in the body
increased resistance to oxidative stress
increased metabolic rate
prevention of neurological diseases (such as Alzheimer’s, Parkinson’s and Huntington’s diseases)
prevention of strokes
As you can see, intermittent fasting has a number of health benefits. These include beneficial effects on both brain activity and health, and the prevention of serious disease.
Periodic fasting significantly improves the health of the cardiovascular system and can have a positive effect on the condition of your heart. With so many benefits, it’s time to seriously consider talking to your doctor about the use of fasting.
CAN I EAT DURING THE FASTING PERIOD?
The answer to this question depends on the method of intermittent fasting used. With some methods, such as Warrior Fast, you can eat raw fruit and vegetables throughout your fasting period. However, some methods, such as Eat-Stop-Eat, do require diligent fasting.
If you have to eat something because of dizziness or a drop in blood sugar, it may be a good idea to have a snack to help you hold through until the end of your fasting period. Remember not to snack on too many and make it a habit during periodic fasting.
CAN I DRINK DURING THE FASTING PERIOD?
Yes. It’s best to stay hydrated during fasting. Drink water as well as other low-calorie drinks like coffee and tea. However, you should limit your milk and cream to as little amounts as possible.
CAN I TAKE SUPPLEMENTS AT THE TIME OF DELIVERY?
Yes! You can continue taking your vitamins. However, make sure your supplements don’t need to be taken with meals. Some of them are absorbed with meals and will not work during temporary fasting.
CAN I STILL EXERCISE DURING FAST?
Yes! You can! Exercise helps maintain lean muscle mass by reducing muscle loss.
WILL I LOSE MUSCLES?
As with other weight loss methods, fasting periodically can cause loss of muscle mass. This can be prevented by introducing muscle-building workouts and increasing your protein intake.
WILL FASTING SLOW DOWN OR ACCELERATE MY METABOLISM?
These methods only suggest short-term fasting, lasting several hours or one day, which increases the metabolism. Fasting for more than three days can slow down your metabolism as your body tries to store as much energy and fat as possible.
Therefore, methods with a fasting period of a day or less tend to speed up the metabolism.
WHAT IS THE BEST TIME TO FAST?
While you can schedule your fasting and eating period, studies have shown that fasting after 2:00 PM is the best health benefit for your body. However, remember that fasting at other times also has its benefits.
SUMMARY – START YOUR POST
There is so much information on intermittent fasting that it’s hard not to be tempted to try it yourself. You can choose one of the methods listed in the article above, or you can start looking for other varieties on your own to find the one that suits your body and lifestyle.
Always choose a method of periodic fasting that suits your needs and goals.
Making better food choices and significantly improving your health while remaining comfortable and in control appears to be the best type of nutrition. It may be time to try fasting intermittently.
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