Temporary fast IF is effective and has gained popularity over the past several years A sustainable way to lose weight. Some people come to IF because they are on A. keto dietAnd eating both IF and keto can lower insulin levels to help you lose weight. Because other people have got IF Scientific studies show that regular exercise can help you lose weight, As well as others Health benefits As an increase in strength, Improving digestion and reducing swelling, And improved memory, sleep and skin. If so, you can. Reduce swelling And some conditions, such as cardiovascular disease, cancer, and asthma, increase risk and longevity. What a long list, right ?!
The main thing is to break the fast. When. You will eat What You will eat. It does not matter if you are a vegetarian, vegetarian, gluten-free, pale, or low-carbohydrate – just eat as much as you want in your dining room window. Because they only eat a few hours a day Restrictive diets are not required, And also not recommended. Many people find it easier to adjust to life, since they get seven to nine hours of fasting.
Temporary fasting methods and their health benefits
Amy Shah, MD, Double Board Certified Physician and Health Professional specializing in food allergies, hormones and intestinal health, regular fasting is similar to exercise in a variety of shapes and strengths. Here are some common fasting methods and their health benefits.
|Temporary fasting method||Press release||Health benefits|
|12 ፡ 12||Eat fast for 12 hours and in a 12-hour window. Example: Eat every day from 7:00 am to 1:00 pm. This means you can have three regular meals with snacks between them.||Improved digestion, increased energy, improved sleep|
|14 ፡ 10||Fast 14 hours and eat in a 10-hour window. Example: Eat every day from 9 a.m. to 7 p.m. This means you can have three regular meals with snacks between them.||Improved digestion, increased energy, improved sleep, weight loss|
|16 ፡ 8 Or Leangains||Probably the most popular IF, fast for 16 hours and eat in an eight-hour window. Example: Eat every day in the afternoon until 8pm, basically skipping breakfast. Some prefer to eat earlier in the day, for example, from 1am to 3pm, so skip dinner.||Improved digestion, increased energy, improved sleep, improved mental clarity, weight loss|
|18 ፡ 6||Fast 18 hours and eat in a six-hour window. Example: Eat every day from noon to 6 p.m.||Improved digestion, increased energy, improved sleep, improved mental clarity, weight loss|
|20 ፡ 4||Fast 20 hours and eat in a four-hour window. Example: Eat every day from 1pm to 5pm.||Improved digestion, increased energy, improved sleep, improved mental clarity, weight loss|
|5 ፡ 2 2 Or fast food||Eat regularly five days a week. Eat 500 calories a day (600 calories for men) for two consecutive days.||Improved digestion, increased energy, improved sleep, improved mental clarity, weight loss, self-medication (if any) Fasting for more than 24 hours)|
|Alternative day fasting Or 4 ፡ 3||Fast one day (or, in the modified version, eat up to 500 calories that day), then eat and repeat the next day on the usual day, fasting daily. Some people prefer to do 4 3 3 3 instead of fasting for three days like Monday, Wednesday and Friday so it is the same every week.||Improved digestion, increased energy, improved sleep, improved mental clarity, weight loss, self-medication (if any) Fasting for more than 24 hours)|
|Eat and drink||Fast once or twice a week for 24 hours.||Improved digestion, increased energy, improved sleep, improved mental clarity, weight loss, self-medication (if any) Fasting for more than 24 hours)|
Is regular fasting long-term healthy?
As can be seen from the table, different IF methods offer different health benefits. Dr. Shah says that you will benefit from what you call a circus fast by one night. Insulin levels, Blood sugar, swelling and Neurotropic state derived from the brain, Also low blood pressure and Low risk of cancer recurrence. Longevity and weight loss can also be improved. “I say it is possible because this is a very controversial area. Some studies have shown that there is no difference between IF and healthy diet plans for weight loss,” said Dr. Shah.
If your goal is to improve energy, digestion, and sleep, then fasting for 12 to 16 hours is a good idea. If you are looking for Self-medication, Which means cleansing the cells completely, you need to fast for at least 24 hours. Self-medication helps to eliminate weak or damaged cells, which can help prevent conditions such as Parkinson’s, Alzheimer’s disease and cancer.
If your goal is to lose weight, Diabetes Management Appliner Clinio, consultant endocrinologist Braden Barnett, Medi, says that any type of daily fast can be beneficial. Some people can lose weight by fasting 12 to 16 hours a day. But others may find that they need to fast for 18 hours a day or 24 hours a day.
Dr. Barnett says that losing weight through fasting has many health benefits for his patients, including improved insulin sensitivity (lower blood sugar), lower blood pressure and cholesterol levels, and reduced risk of cardiovascular problems such as heart disease. Attacks and stripes. Intermittent speed can reduce sleep apnea and depression and improve quality of life, overall physical activity and mobility. They may even experience it. Anti-aging properties Reduces oxidative damage to DNA, which can lead to longevity.
Who should not fast continually?
Any pregnant, breastfeeding, underweight or obese person Malnutrition Dr. Barnett warns against fasting. In addition, people with insulin or low blood sugar should avoid IF if they need to eat more often, he said.
What is the healthiest fast?
If you are just starting out, try a slightly stronger method with less fasting, either 12’s 12 or 14’s 10. You can do this every day or a few times a week. Then, if you choose, you can gradually build one to three fasts a week until you reach 16, 8, 18, 6, 6, or 24 hours. You can lose weight, self-medicate, and prevent disease. “I personally think that prolonged fasting (more than 24 hours) may have anti-aging benefits, but it is very difficult to achieve,” said Dr. Barnett.
The healthiest period of fasting can make you feel lighter and stay physically and mentally healthy. Do not consider IF as a diet – it is a flexible lifestyle that you can maintain for a long time. You can adjust your fasting schedule to suit your life and goals. You may observe 6 to 6, Monday, Friday, and never fast on weekends. You may work on a “food-free Monday” and eat it regularly for the rest of the week. Or they like to fast for 14 hours every day. Combine it, play it and find the IF pattern that suits you. You may like to skip the 16 8 8 breakfast this month, but you may prefer to skip dinner next month. If you want to make your life easier and healthier!
In addition to the health benefits mentioned above, many people experience improved diet and diet, improved self-esteem, and improved communication with food and their bodies. But if not for everyone, consult your doctor and do your own research before attempting any break.