Interval fasting is gradually becoming the new "holy grail" in dietetics. Consider the three most popular diets in the world of this type. New Time.
First, let's define the terms. Interval fasting is based on the theory that for proper nutrition it is important not only what and how much you eat, but when you do it.
In theory, if you make your body go hungry from time to time, you are teaching it to use not its own glucose, but its own reserves of fat as an energy source.
That is, the body begins to burn fat accumulations, therefore, you are losing weight.
In recent years, not only nutritionists, but also doctors have been talking about the effectiveness of such a technique.
A number of studies have shown that interval fasting is effective for both children and adults. With the right balance between periods of nutrition and periods of fasting, you can reduce weight, but at the same time maintain health.
And some researchers say that intermittent fasting is a great way to improve your health. For example, intermittent fasting leads to healthy cells, according to Mark Mattson, professor of neuroscience at Johns Hopkins University, Massachusetts.
Starvation includes a conditional metabolic switch in the body, which forces it to use body fat as a source of energy. Moreover, we are talking about both normal fat accumulations, and visceral fat, which is hidden next to the internal organs.
According to Mattson, the traditional three meals a day (especially when it is supplemented by “snacks” in between) simply excludes the very possibility of using this “switch”.
Some studies in recent years have shown that intermittent fasting helps regulate blood sugar and improve insulin resistance.
One recent study, the results of which were published in the reputable British Medical Journal, showed that some patients with type XNUMX diabetes were able to get rid of the need for insulin injections with interval fasting.
According to another study, intervals between meals of 16-18 hours in length can help prevent many diseases and prevent obesity.
Of course, scientists recognize that intermittent fasting can have its own challenges. For example, many people have a hard time feeling hungry. And just a few hours without food is enough to put them under stress. They then tend to "seize" him, thereby only inflicting even more damage on their figure.
However, according to doctors, the psychological adaptation to interval starvation takes no more than two to three weeks. In the future, these people no longer experience problems.
Are there other problems associated with interval fasting?
Yes of course.
During a fast, you're depriving your body of critical nutrients, says Carey Gans, a New York-based nutritionist.
In addition, do not forget that any version of a diet based on periodic fasting leads to a loss of energy. People often feel weak and lethargic. During experiments with such diets, it is better not to plan any particularly important matters.
Here are the three most common diets based on the principles of periodic fasting. Their popularity, in particular, is also evidenced by the statistics of Google search queries.
Time limited power
This is the most common and, one might say, the basic method of interval fasting.
Food can be consumed for a period of 6-8 hours, and then you need to refrain from eating for the remaining 16-18 hours in a day.
During this period of fasting, you can drink water or drinks with zero calories.
The most interesting nuance in this diet is the fact that during the period of "nutrition" you can eat any food, including those that are usually considered unacceptable in any more or less decent diet.
Diet 5: 2
This is a much more radical option, but, according to most adherents of periodic fasting, it is much more effective.
The diet includes five days of regular meals. At the same time, you can eat whatever you want, Mattson notes. But for the two remaining days of the week, you must literally starve. You can only consume water and no more than 500 calories per day (preferably from fish or eggs).
According to Mattson, this diet has proven to be effective. Patients significantly speed up their metabolism by burning fat.
Of course, this is a rather difficult diet, since most people have a hard time tolerating prolonged fasting. Even one day without food can be a problem for many. And two days in a row is a serious test for a person who does not have much experience in hunger strikes.
The main thing is to remember that in those days when you can eat, do not eat up for the future. Eat exactly as much as you would have if you had not had these two days of fasting, says nutritionist Arna Bjarnodottir.
According to nutritionist Catherine Marengo, a 5: 2 diet not only helps to lose weight, but also has a number of additional benefits. For example, it reduces the risk of type XNUMX diabetes.
Marengo cites a large study that showed intermittent fasting can help regulate insulin levels in overweight people.
Fasting every other day
The third variant of the diet with periodic fasting is a kind of compromise between the first two.
This diet is tougher and more effective than the 6:18 diet, but lighter and softer than the 5: 2 diet.
It is understood that a person within one day eats everything he wants without any restrictions. Over the next day, he only drinks water and consumes no more than 500 calories.
In fact, this means that the patient does not consume anything except water for 36 hours, and then eats anything for 12 hours.
And this cycle repeats constantly.
Of course, fasting every second day is not easy, however, according to the supporters of the diet, this is more than compensated by the fact that on "ordinary" days you can eat anything.
According to a large study, the results of which were published in the reputable publication JAMA Internal Medicine, many patients on this diet lost 5-6% of body weight over several months.
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