What is the intermittent fasting and why it should be practiced?
Intermittent fasting is not a diet, it’s a form of nutrition. It is a way of scheduling meals so that you get the most out of them. Intermittent fasting does not change what you eat, is changing when you it. While we eat something body consumes 80% of energy to digest food and fail to work off other important functions. Only when unoccupied constant digestion of food, it can operate on cell regeneration and detoxification, which is very important for health. First of all, it’s a great way to lose weight without going on a diet or intense elimination of calories. In fact, most of the time you try to maintain the same calorie intake when you are doing intermittent fasting. In addition, intermittent fasting is a good way to keep muscle mass and lose fat.
To understand how intermittent fasting leads to loss of fat should first understand the difference between the fed state and the fasted state. Your body is in the fed state, when it is digesting and absorbing food. Typically, the state of satiety moves when you start eating and lasts from 3 to 5 hours until your body does not begin the digestion and absorption of food that is eaten. When you are in the fed state, it is very difficult for your body to burn fat because insulin levels is high. During fasting, your body goes into post-absorption state, which is just a way of saying that your body does not process food. This state lasts from 8 to 12 hours after the last meal. It is much easier for your body to burn fat in a state of fasting, because your insulin levels is low. When you are in a state of fasting your body can burn fat that were unavailable during a full stomach. Fasting puts our body in a phase of rapid fat burning which is difficult to be achieved with a normal feeding schedule.
Daily intermittent fasting:
It does not matter when you start 8-hour period of nutrition. You can start at 8 am and end at 4 pm. Or start from 2 pm and stop at 10 PM. These are just two meals a day at intervals of 8 hours.
Weekly intermittent fasting :
One of the best ways to start with periodic fasting is to do it once a week or once a month. In this case, lunch on Monday is the last meal of the day, then your fast till lunch on Tuesday. This arrangement has the advantage of allowing you to eat every day of the week, and still take advantage of the opportunity to fast for 24 hours.
During fasting, it is important to drink plenty of water and green tea is recommended.
How to skip breakfast?
Foods that you eat for breakfast, you can not cut them just to eat at one in the afternoon and dinner later in the evening 9. Also, if you eat large amounts of food for dinner the night before, you will be surprised how much energy you have in the morning.
What’s up with that you should eat every 3 hours?
Here’s why it was popular: Your body burns calories when processing food. So mission more meals a day is to burn more calories throughout the day. So if you eat more meals a day will help you to lose weight. Here is the problem: the amount of calories you burn is proportional to the size of the meals that your body processed. So, the burning of six smaller meals that provide 2,000 calories burn the same amount of power as two big meals of 1000 calories. It does’t matter if you get your calories in 10 meals or in 1 meal, you’ll end up in the same place.
How to endure 24 hours without a meal?
The mental barriers is the greatest thing that prevents people from fasting, fasting is not easy to implement in practice. Here are a few reasons why intermittent fasting is not bad. First, fasting has been practiced by various religious groups for centuries. Doctors have noted the health benefits of fasting for thousands of years. In other words, the fasting is not a new fashion or crazy marketing gimmick. Second, fasting seems foreign to many of us simply because nobody talks about it that much. The reason for this is, marketing is not really good for food industry and companies who produce supplements and foods. The result is that it seems somewhat extreme or strange, even though its really not. Third, you’ve probably already fasted many times even though you were not aware. Have you ever slept late on weekends, then a late lunch? Some people do this every weekend. In these situations, often dinner the night before, then do not eat until 12 noon or even later. There’s your 16–hour fast and you did’t even think about it.
Positive things of intermittent fasting:
better health and reduced risk of disease because the body gets regenerated and detoxify
losing weights and fats
better mental acuity and concentration
Why obese people are never enough full after big meals? Why feel hungry an hour after a heavy meal? And they need to be changed to uncontrollable hunger ceased?
For starters should be distinguished nutritional and energy (calories) worth of food. Some foods can be high-caloric, given at the time of high energy level (sweets), but the body can not get away from them to any building blocks, and practically remain hungry. Addition to that, the more (junk food) intake, the body is more desirous of nutrients. What should a person eat eggs, meat and fish because he needed proteins (instead of salami, pate and sausages), vegetables and fruits, because its essential vitamins, minerals and antioxidants. There are also the carbohydrate and fat content, but not any.
Where they are located. In the past often use the term “empty calories” food boxes rich in carbohydrates and low in protein, vitamins, minerals, amino acids and fiber. There are thoughts: on sweets and other foods that contain sugar (chocolate, sweets, biscuits industrial …), refined grains like white bread, white rice (rich in starch), saturated fat, fast food (hot dogs, hamburgers, fried potatoes …), alcoholic beverages. Especially rich in calories is fried foods (French fries, fried chicken and chips), and very low in nutrients. Large portions, for example, fried potatoes retain 570 calories, which is a third of the daily needs calories for women, and a quarter of the daily requirement for men.
How to resist them. Try to hundreds of smaller fry, and the more you cook the food. Baked potatoes can replace fries and roasted chicken. Avoid carbonated beverages. In addition to large amounts of sugar, quinine in many drinks can reduce the number of platelets in the blood and that adversely affects the liver.Classic bread to replace white bread with whole black beans. Bread with whole grains contain fiber, which facilitates digestion and antioxidants. Classic snacks replace for fruity snack or some integral biscuits that contain grains. Sweets should be replaced by fruit, dry fruit, nuts.