Intermittent fasting is a diet practiced by many people regardless of their status, be it a movie star or a director.
Also known as 'intermittent fasting', this is a well-known weight loss method with health benefits.
Although there is evidence that fasting can help repair our bodies and sometimes extend our lives, it can be an effective way to lose weight, and nutritionists urge caution before dieting.
'Intermittent Fasting' is a way of eating at intervals. Those who fast tend to reduce their eating for a short period of ten days, leaving a long gap between the last meal of the day and the first meal of the day.
Typically, those who fast do so for 16 hours and try to eat after eight hours.
Fasting methods, such as '5:2 (fasters eat normally for five days, but then eat only 25% of their normal calorie needs for two days), have more time between mil. it pays more attention to the quantity of food.
"Although intermittent fasting is used as a way to lose weight, it's not my favorite method," says Rachel Clarkson, founder of The DNA Dietitian, a consultancy in London.
"Even though you're cutting calories, you're not learning [through that method] important behavioral changes related to what you're eating."
People who fast without knowing what a healthy diet is, Clarkson says, gain weight back after they stop fasting.
"That means, if you're feeling hungry and restricted, you're more likely to eat more the next day."
Therefore, intermittent fasting may not be the right way for people who want to lose weight, but there may be other reasons why you are changing your diet.
Fasting is associated with a process called 'self eating', and has attracted many people due to the many health benefits it is believed to have.
Autophagy is the process by which the body begins to restore cellular structures within its own cells, including nuclei (which store genetic material), mitochondria (which synthesize chemicals that produce energy), and lysosomes (which remove waste from cells).
In doing so, cells remove dysfunctional structures and produce new materials that are used to build new cell structures.
Some of those new ingredients can make proteins that protect cells that further enhance cell survival.
There has been interest in whether the process of autophagy can extend the life of an entire organism - but so far this has only been modeled in millimeter-long nematodes and animals such as mice, not humans.
Until long-term studies are done on people who follow the fast, it cannot be said that it will increase our life.
But, other animal studies have found a link between fasting and better immune system memory.
The fact that fasting is important for maintaining cell health has also sparked interest in its role in suppressing cancer. There may be more reasons to be interested in cellulitis than its life-prolonging properties.
For most of us, cellular intake occurs during sleep, but it can also be triggered by exercise and hunger. Can controlled locking techniques help initiate it?
Unlike a calorie-restricted diet (which can be sustained for a long time), intermittent fasting aims to increase the gap between the last meal of the day and the first meal of the next day.
(In theory, an intermittent fasting person could achieve a normal caloric intake, but in practice, Clarkson says, most people end up cutting their caloric intake by a small amount).
"If you stop eating at one o'clock at night, your body digests the nutrients so you are 'full' until four o'clock at night," says Clarkson. “Any carbohydrate in your diet provides a supply of glucose, our main source of energy, for several hours.
A 'fed state' is when your body uses the glucose in your blood as its energy source.
After exhausting this source of energy, the body switches to a metabolic state (usually about three hours after eating).
In this phase, glycogen stored in the liver and muscles is broken down into glucose.
When glycogen stores are depleted, the body switches from glucose to ketones.
They are formed in the liver from fatty acids. It is in this stage called 'Ketosis' that the consumption of carnivores begins.
What is the closing method?
"To fast, you have to control your hunger pangs," says Clarkson. We feel hungry when a hormone called ghrelin, released by our stomach, stimulates the production of two other hormones called NPY and AgRP in the hypothalamus.
Although these three hormones produce feelings of hunger, there are many others that suppress them. One of the main hormones, sometimes called "satiety hormones," is leptin, which is produced by fat cells to suppress the production of ghrelin. This tells the body, "Here's some fat you can burn."
In some cases, ghrelin is also called the 'short-term hunger response'; Because it is released when the stomach is empty and there is little pressure on the stomach wall. It can be suppressed to some extent by drinking water. But, leptin works for a long time.
"Our hunger hormones are controlled by many things. Genetics is one of them," Clarkson says. "But think about the nerves connected to our stomach and intestines - if your stomach isn't pulled, your body thinks you're hungry." He adds that drinking water (until your body adjusts) can reduce initial feelings of hunger. "The first few weeks will be tough, but you'll get used to it."
In most people, ketosis occurs 12-24 hours after eating. So you eat your dinner at 1 pm. Taken between 12:00 and 2:30 pm. Between 3:00 and 5:30 at night the fed state ends, and ketosis and autophagy can occur between 12:00 and 2:30 the next morning. "But most people eat something else after dinner," says Clarkson.
"Short meals, or sugary drinks and beer, increase nutritional status for three hours. If you finish eating snacks between 09:30 - 10:00 at night, nutritional status will increase until 01:00 - 03:00 in the morning," he says.
"If you can consciously decide to eat dinner an hour earlier and skip snacks, you can be in ketosis by morning. But someone who eats a high-carb dinner and snacks and wakes up at 6 a.m. won't get there," he says.
Clarkson suggests eating early on Sunday night, or having breakfast an hour later than usual, and going from there. This can be done one or two days each week and build up.
Taking a proactive approach to 'intermittent fasting' will help your body repair and recover. Since self-esteem tends to decline with age, it may be worth improving it later in life. But remember that it may not be the right strategy for losing weight, and there is no substitute for good nutrition.
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