Intermittent fasting is a nutritional system, the meaning of which is to ensure that the interval between the last and the first meal is the maximum amount of time. Depending on personal preferences, lifestyle and work schedule, food window times range from 12 to 36 hours, during which only drinking water is allowed.
Intermittent fasting is not fasting in the conventional sense of the word. This term was coined relatively recently, but quickly gained popularity.
Modern medicine, based on numerous studies, has recognized the effectiveness and benefits of intermittent fasting for health. Intermittent, intermittent, intermittent, cyclic fasting is the name of one nutritional system, abbreviated as PG, IG, CH.
The system was widely reviewed after the discovery of the Japanese biologist Yoshinori Osumi. In 2016, the scientist received the Nobel Prize "for explaining the mechanisms of autophagy." In simple terms, autophagy is the process of self-destruction of damaged and obsolete cells. During abstinence from food, the hormone glucagon rises, which acts as a catalyst for autophagy. The biologist believes that most of the time the hormone should be kept at a low level, and activated for a short period of time, during the "food window".
Russian scientists were also engaged in research on the topic of periodic abstinence from food. For example, Professor V.G. Sarayev studied the processes occurring in the body during intermittent fasting in mice. The doctor came to the conclusion that PG is useful for healing and rejuvenating the whole body.
Cyclic fasting is a term applied to the system developed by the Russian scientist Alexander Voroshilov. The method is based on fasting for over 60 hours in a row, with preliminary cleansing of the body.
The benefits of intermittent fasting
The system has a positive effect in case of hypertension, predisposition to diabetes, the level of cholesterol decreases. The metabolic rate and metabolism increase several times. The growth of tissues is accelerated, mental abilities and emotional background improve. PG not only helps in the fight against excess weight, but also promotes muscle growth.
14:10 is the simplest power plan. Allows you to eat for 10 hours, and abstain for 14 hours. Example - Breakfast at 8.00, lunch at 13.00, dinner at 18.00. It is recommended to start with it for beginners.
16: 8 is the most common. It is assumed eight hours for eating, and 16 hours of abstinence. Example - breakfast at 8.00, lunch at 12.00, dinner at 16.00.
18: 6 - an effective scheme for losing weight. You can eat two, three times within six hours a day. Example - 10.00 am breakfast, 13.00 lunch, 16.00 dinner.
20: 4; 22: 2; 24 - for advanced power users. These weight loss schemes are used twice a week.
36 is a complex scheme that does not require a constant time limit in meals. It is enough not to eat for 36 hours once a week. Example - dinner at 20.00, night, day, night again without food, and breakfast at 8.00.
On PG, you can lose weight in a month, on average, from 3 to 6 kg. The result of losing weight will be much faster and more significant if you reduce the calorie content of food.
There are also contraindications
Pregnancy, lactation, oncology, open form of tuberculosis, weight deficit, early age. In case of liver, kidney disease, diabetes mellitus, medication, consultation with the attending physician is advised.
Intermittent fasting does not give instant results; weight decreases gradually but steadily. It favorably differs from diets in that it heals and rejuvenates the body as a whole, and the result of losing weight is long-lasting.