Intermittent fasting is one of the current food trends. More than a diet, this new procedure of eating would have diverse health benefits. Fasting to lose weight would have become the new slimming secret. In this article, discover the real benefits of fasting and how to practice it with a typical day of a special fasting menu.
What is intermittent fasting?
It is the type of diet consists
of alternating between more or less long periods of fasting as well as periods
of food intake. It is much more flexible. It is accessible to strict fasting.
In this way, it does not allow any food intake. Intermittent fasting makes you
able to enjoy the same health benefits. There are diverse methods to practice
intermittent fasting, which incorporates partial fasting, 5: 2 way, fasting,
etc.
Health interests
of fasting
Fasting would have several
benefits for the body in our society where overeating and junk food are two
common facts.
Here are the main health benefits
of fasting:
• Reduces insulin production and fat and
sugar storage in the body
• Stimulates the destocking of fats
• Stimulates secretion of growth hormone
• Better control of eating sensations
• It improves physical as well as
intellectual performance
• It decreases recovery time
• Prevents overweight and specific associated
pathologies: cardiovascular diseases, diabetes, etc.
• Cleans the body
• It stimulates autophagy or self-cleaning
function of the body by its cells
• Promotes cell regeneration
• Reduces cell oxidation as well as premature
aging of cells
Fasting to lose weight: the advice of a dietician
The new trend of fasting is
intermittent fasting. As mentioned above, the health benefits of fasting are
many and very interesting. However, in the context of weight loss, one must
remain cautious. An intermittent unframed, as well as poorly conducted fast,
can lead to more damage than profit. Fatigue, frustration, food compulsions,
cravings, etc. These are adverse effects that can put the body into the test.
To avoid them, it is imperative
to seek medical advice before starting the fast. It is also good to be
accompanied by diet professionals. In addition, remember that fasting is not a
diet but a way of eating. Weight loss must not be the only motivation at the risk
of making things complicated.
The Major Mistakes to Avoid
Fasting to lose weight is not
quite simple. There are common mistakes that can ruin all your efforts. They
can make intermittent fasting counterproductive. Right now, we are going to
give you the list of these major mistakes. Have a look:
Not drinking enough water
The eradication of metabolic
waste and toxins requires sufficient hydration. In periods of intermittent
fasting, the hydration should be important for the body to support periods of
fasting and continue to function optimally. When you start fasting, thirst is
often much less. It is imperative to focus on this point. You should drink at
least 2 liters of water per day.
Setting goals that are too difficult to achieve
Fasting is a difficult thing to
do. It is recommended to go gradually and stay tuned to your body to avoid any
mistake. In case you are fasting for the first time, then you should try to set
goals in stages. Start by advancing the time of your meal. In the evening, you
have to move back the time of your breakfast in the morning. In this way, you
can slowly maximize the fasting time devoid of rushing your body.
Eat twice as much throughout food intake periods
When practicing fasting, it can
be difficult to maintain a balanced diet during periods of food intake. Indeed,
it is quite tempting to jump on food, eat a lot, and turn to the foods of your
liking. Now, this is a big mistake. To enjoy the diverse health benefits of
fasting, the quality of the diet during periods of food intake is as essential
as the periods of fasting themselves. Therefore, it will be necessary to favor
meals rich in vegetables, whole grains, lean proteins, and essential fatty
acids.
Fast to lose weight only
Intermittent fasting is a way of
life instead of a diet. Its purpose is not weight loss, yet it does help. By
summarizing fasting to this particular objective can make it much more
difficult. You will risk missing out on all the other benefits of fasting.
A typical day of a special fasting
menu
Here is an example of a
particular fasting diet plan to assist you in building a menu day in practice.
Fasting is the most recognized and widespread practice of intermittent fasting.
It consists of alternating an 8-hour food intake period with a 16 hour fasting
period. Here, the last meal is consumed before 8 p.m. while the first meal of
the day is consumed the next day at noon.
To better suit your habits, it is
possible to move back the time of dinner and therefore that of lunch. The
important thing is simply to keep a 16h fasting period alternating with an 8h
food intake period.
Prevent Diabetes and Prediabetes
with intermittent fasting
Once we understand the
physiological mechanism that triggers the disease, the simplest way to prevent
diabetes is to act on two levers:
• Limit your insulin secretion
• Increase insulin sensitivity
The first thing to do is,
therefore, to monitor the glycemic index of foods that are swallowed by
limiting “simple sugars” to favor complex carbohydrates. Be careful, popular
wisdom in this area is complete to the west! For example, many starchy foods
are, in fact, “fast sugars” with a high glycemic index: potatoes, white bread,
cereals, etc. It may be useful to refer to a table of glycemic indexes simply.
The second thing to do is to eat
more protein and fewer carbohydrates. First of all, because scientific studies
tell us that a low-carbohydrate diet improves insulin sensitivity and reduces
appetite. Then, because it allows you to secrete more glucagon and less insulin
(a regular supply of carbohydrates maintains a high insulin level in the body
while a steady amount of proteins promotes the production of glucagon), or if l
insulin prevents the body from burning its reserves, glucagon is the fast route
to burning fat. And maintaining a correct body composition is a factor in
preventing diabetes.
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