June 30, 2022

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To lose weight .. Tips for beginners to choose the type of intermittent fasting

To lose weight .. Tips for beginners to choose the type of intermittent fasting

May appear Intermittent fasting is difficult to begin withSome may wonder if being without food for a long time is compatible with their lifestyle or if they are very hungry during fasting.

The good news is, there are many different types of non-stop fasting, so if you are looking for a plan that best suits your lifestyle, one should consider what they want to achieve through intermittent fasting. In the hope of improving the quality of sleep or reducing body weight. This may affect the type of intermittent fasting program he chooses, as there is a high level of research behind certain types.

Keto Diet (iStock)

Reviewed the opinions of live science experts to provide a comprehensive guide to early-stage fasting, with some helpful tips to consider when making major changes to your diet.

“One of the main ways in which intermittent fasting can help is to activate a process called ketosis. Ketosis is the burning of ketones instead of glucose for physical energy,” said Dr. Mohd., Medical director and founder of Elemental Health Clinic. Nersa Kumaran said. The benefits of ketosis have been reported to improve metabolism and reduce inflammation.

According to a study in current nutrition reports, ketosis has a positive trend in weight loss and altering heart disease. Ketosis can be caused by a “keto diet”, which is a low-carbohydrate and high-fat diet.

The ketosis process is one of the changes that takes place in the body during intermittent fasting. Dr. Kumaran adds: “Other changes in the body include an increase in growth hormone levels, which can help with fat loss, muscle growth and enhanced insulin sensitivity, which means that blood sugar can be processed faster and burn stored fat for energy. Cell repair – This is called mitochondria and cell automation They repair themselves through a process in which damaged cells are effectively removed and replaced with new cells.

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There are different types of intermittent fasts, and it may be worthwhile to examine what works for each person. If a person’s daily schedule is somewhat flexible, they can maintain an intense fasting style such as dieting or alternate day fasting.

If a person is bound to eat his family meal and work schedule, the 5: 2 fasting method will cause less disturbance because he can enjoy the family meal 70% of the time and focus on fasting for the rest of the time.

The main types of intermittent fasting are:

1) Fasting method based on time: Those who follow this method should eat at specific times, for example 20: 4, 16: 8, 14:10 or 12:12, in which the first number indicates the number of fasting hours and the second number indicates the number of hours. Available as a window to eat.

For example with the 16: 8 system, a person eats within 16 hours of fasting for eight hours. For some, these times may mean skipping breakfast, lunch, and dinner, while others may skip breakfast and eat breakfast instead. Fasts 14:10 and 12:12 are best for newcomers to intermittent fasting because they have fewer restrictions on when to eat.

2) Siam 5: 2 A follower can usually eat five days a week, but on two non-consecutive days he should consume 500 to 600 calories a day.

3) There is a system Fasting once a dayAllows a person to eat his or her calories and nutrients at a single meal.

4) Organization Alternative day fasting Even the method of fasting based on fasting on specific days of the week. For example, if a person chooses to fast on Mondays, Wednesdays, Fridays and Sundays for a week, he can eat normally in the intervening days, so the pattern continues.

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A review in Nutrition Reviews suggests that non-stop fasting may be helpful in reducing body weight in individuals of all sizes, with most studies focusing on alternate day fasting or fasting tests throughout the day.

It should be noted that some types of intermittent fasting are more suitable for men than women. Women due to differences in hormonal makeup throughout the menstrual cycle require a slightly different approach to intermittent fasting.

Cases that require special supervision

A study published in the annual journal Nutrition has found that time windows used for intermittent fasting can affect sleep and general health because parts of the internal biological clock are often triggered by nutrition and the amount of light a person sees. When eaten, it can have positive effects on the heart, blood vessels and healing of the body.

Dr. Kumaran also recommends that intermittent fasting should be used with caution if a person has basic health problems, although he notes that this can be done under the supervision of a medical professional or nutritionist.

“Having intermittent fasting under the supervision of a qualified medical professional such as heart disease, diabetes, metabolic syndrome and certain types of cancer has many medical conditions that are safe for her,” says Dr. Kumaran.