Since ancient times, great thinkers and political leaders practiced fasting to cleanse the body and mind. With the development of science and medicine, the debate about the benefits and dangers of fasting blazed hotter. Over the past century was conducted enough research and experiments on animals and humans to truly describe the reactions that occur in the human body when eating. On the basis of research results we developed several dozens, maybe hundreds, of methods of such a diet like intermittent fasting. Feedback about the results contradictory. The methodology is, as supporters and ardent opponents.
Today there are several types of fasting: absolute, complete, and periodicals.
At absolute starvation exclude from the diet as food, and any liquid, including water. Due to the onset of irreversible reactions in the body and the possibility of irreparable harm is an absolute food restrictions must not be longer than 7 days. It is recommended to resort to this procedure only under the supervision of a physician.
Complete fasting involves not eating in any form, however, water consumption is permitted in any volume. The minimum that you need to consume daily, – 2 liter of water, if desired, and more. In this type of fasting can hold about 21 days. If this method is used for health purposes, it is done only in hospital under close medical supervision.
For effective weight loss required diet. Periodic refusal to eat involves consumption during the day, the daily value products during the so-called “food window”, which are set individually. Usually the window is from 2 to 8 hours. The rest of the time during the day (i.e. the remaining 16-22 hours) the person complies with intermittent fasting for weight loss, using only water.
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Note that this method involves proper diet, exclusion from the diet of bakery products, fast food, soda and other raw materials with high content of fat and carbohydrates. In other words, if you eat after the fasting period, pound cakes, washed down with a liter of Coca-Cola, the result will be, perhaps the reverse effect with weight gain.
The Sensible approach and the right strategy, involve active way of life and a mandatory physical activity during a starvation diet. In the framework of classes to lose weight periodic fasting show excellent results. This effect can be achieved without burning muscle mass.
Recently it was believed that if the athlete feels hunger and does not have time to fill in the body lack of certain substances, you start the process of catabolism, and the reduced volumes of muscles that bodybuilders is unacceptable. However, many of the athletes still use intermittent fasting. Drying to draw muscles and the relief of the body is obligatory, especially before a competition.
To date, However, proven that the above statement is incorrect. The process of catabolism starts only after 16-24 hours of fasting, that is, before the body replenishes the missing substance of fatty tissues, thus stimulating fat burning and weight loss.
It is Also proven that periodic fasting are most effective when you need to burn fat in the so-called problem areas. In men, the abdomen and lower back. In women, stomach and entire lower body, including buttocks, thighs and calves.
Simplistically, it looks like this: while eating and immediately after eating levels of fatty acids and insulin rises, and fat burning process stops.
But after about 16 hours, you begin to feel hunger, and this means that insulin levels decreased, and the catecholamine rush to fat cells. Start the process of burning fat in problem areas. With the help of the described technique is most effective to get rid of body fat without losing muscle mass. This result gives intermittent fasting in bodybuilding.
Studies have shown that with periodic fasting of the subjects have observed the following positive effects:
Despite the improvement in many indicators, it is worth noting something else: similar reactions occur in the body and in the dream, during which a man eats what in fact is the intermittent fasting. The results can improve or accelerate, experts recommend to increase the hours of refusal of food and to introduce mandatory training.
There are few contraindications, the presence of which is not necessary to resort to the practice of periodic fasting:
Some of the contraindications are relative, after consultation with the doctor restrictions can be removed, and periodic fasting can be used as a diet.
Almost all protocols of fasting help to reduce the time “food window”, it is permissible to increase the period of fasting. The reviews of those who is constantly practicing fasting, saying that we should focus only on their own wellbeing, and to pick up a power plan individually.
To maintain muscle mass, it is necessary to balance hours of fasting and eating. Practically it was found that the optimal ratio is not more than 20-24 hours of fasting. A longer refusal of food will lead to muscle loss. The first meal immediately after your workout will allow the muscles to recover quickly. Reviews professional athletes testify that, if you do not follow a time frame, muscle mass decreases rapidly.
Also practice note: if you have health problems, you're not feeling well, concentration has fallen significantly, there has been a breakdown, or to adhere to a strict framework of fasting is too difficult from a psychological point of view, the diet should stop or increase the duration of the “food window”.
Quite often there are reviews of people with diseases of the digestive tract, which tried to withstand starvation. Unfortunately, practice has shown that the contraindication in cases of gastritis and ulcer is severe.
Overweight professionals often resort to hunger treatment. Scientific publications and clinical experience confirm the efficacy of the method. However, you should take some preparations before you use intermittent fasting. Weight if the wrong approach is almost guaranteed.
About 1-2 months before the program, the patient is transferred on a reduced diet. That is, first changes its feeding behavior. For this ill have to stick to 6 meals a day in divided portions, preferably at the same time.
If obesity was due to sedentary or sedentary...
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Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."
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