The benefits of Intermittent fasting without all the constraints. This is the challenge of fasting (intermittent fasting in English), a very flexible program that skillfully combines complete caloric restrictions and gourmet meals. With the key, a weight loss and an Olympic form. Here is the Fasting Method in Intermittent Fasting.
What is the Fasting method in Intermittent?
The basic principle of intermittent fasting? Do not eat anything (but continue to drink especially) for a certain period of time, depending on the formula chosen. But it also reduces the period of nutrition and the number of meals. And eat better, without excluding food groups. Some adopt fasting every day of the year, or almost. Others organize punctual cures for one or more weeks (in the spring for example), or reserve the fast at the weekends. No problem, because one of the great qualities of the program is its flexibility.
1) Determine the duration of fasting and the frequency of meals
And adapt them according to lifestyle and habits. The most followed fasting, the 16/8, involves a fast of 16 hours generally followed by two meals. But there are many other formulas that can answer everyone’s problems.
2) Start with a period of adaptation
Putting the fasting in place very gradually helps the body to get used to little by little. Fewer sugars , fewer meals, short periods of fasting … Good to know: the alternation period of fast-meal is far from unknown. The body goes through it every night, and it goes very well!
3) Drink water very regularly
To allow the body to eliminate waste associated with the burning of fat reserves. We also know that the feeling of hunger is often due to a phenomenon of dehydration. The deposit: always have a bottle of water at your fingertips.
4) Eat your fill
By focusing on good nutrients (complex carbohydrates, vegetables, good fats …). And remaining free to choose his menus, desserts included.
With moderation. According to JB Rives (author of Le Fasting, Editions Thierry Souccar), the solution is not to always do more, but just what it takes. Moving every day and having one hour of sport a week would be enough to obtain satisfactory results and preserve the metabolism .
Because fasting puts the body into fat burning mode. After several hours without food intake the blood sugar level goes down (analyzes in support), the peaks of insulin disappear and the glucagon comes to take over. Also produced by the pancreas, this hormone has the role of maintaining a minimum level of sugar in the blood to nourish the organs, in the absence of food intake. When the reserves are exhausted, the glucagon draws on the fat of the adipose tissue to turn it into energy. In summary, the more the pancreas secretes glucagon and the extra pounds fly away.
Because fasting is an adaptable and uncomplicated formula to follow. A la carte hours, zero deprivation during meals (we do not speak of kebab but healthy food …), free menus with cheese and desserts. Life can continue normally, as a family, at a restaurant or at a friend’s house.
Because, aside from weight loss, other positive effects are quickly noticeable and promote the continuation of the experience. In addition to regulating insulin levels and reducing body fat, the metabolism works well. We feel in good shape.
Fasting Method – How to do it?
1 / I choose my intermittent fast
To find the formula that is his without being wrong, we take everything into account: his work and family constraints, his lifestyle and his preferences. Some people can not afford to skip breakfast; others do not have any difficulty in not having lunch, there is no rule …. And we are not locked in a rigid time constraint either: we can very well, without compromising the results, start some days fasting a little later, or have a meal more because we are with friends. The four basic schemes:
– Fasting 16 hours with two integrated meals (lunch-dinner or breakfast-dinner or breakfast-lunch)
The 16/8 is according to JB Rives the most common fasting, the best for the body and the most compatible with a social life. Most of the benefits (health and thinness) would be obtained with this duration. On the program, a daily fast of 16 hours therefore (it starts around 20 hours or more, until the next day to 12 hours or more). We skip the breakfast, which is not a bad thing: too often loaded with carbohydrates it causes peaks of insulin. Then we have lunch and we dine normally. But the addicts of the breakfast can also keep this first meal, by balancing it correctly, and dinner late in the evening (6 hours / 22 hours). Or, adopt the breakfast-lunch formula, and fast between 1 pm and 7 am the next morning.
– The detox mode, with a meal
Ideal for an express fitness. It consists of observing a 24-hour fast, once a week. Example, we stop eating Friday evening after 19 hours, then we eat the next day at the same time. Where we sit on lunches around 13 hours.
– Fasting 13 hours, with two meals
Perfect for startup. This is not the fastest performing fasting but it already gives some results and, above all, it allows to get used to it smoothly.
2 / I start crescendo
We do not go headlong, especially if we are used to too much and eat badly (snacking, industrial dishes, sweets …). Nutritionists recommend doing a trial period for a week or two to set the record straight (or almost!) And prepare the body. We are already starting to reduce sugar, especially at breakfast (finished cereals and jams). We skip this first meal one day out of three, then every other day. Once the habit is taken, a trial fast is scheduled from 13 to 14 hours for a weekend and then for several days in a row. After only, the duration of fasting is gradually increased to 16 hours. And we choose his meals.
3 / I eat much better
For the same reasons, we do not eat starchy foods at each meal (potato, pasta, rice) unless you are really sporty and have significant energy expenditure. In general, they are also eaten in the evening, at the end of the afternoon or for dinner “because glucose indirectly facilitates the production of melatonin, and improves the quality of sleep, explains JB Rives”. It avoids the industrial preparations often rich in added sugars and processed fats, and we favour the small homemade dishes. Finally, we consume at least one portion of vegetables per meal (tomatoes, beans, zucchini, asparagus, eggplant, carrot …). And we drink more water.
Yes, if I have taken insidiously weight in recent years, with fat that is located mainly around the waist and thighs. Despite my regular exercise, I can not lose more than 500 grams. I feel that nothing works, and yet I am rather careful about what I eat (but not every day of course!).
If I can not stand the idea of dieting, weighing and calculating, depriving myself of cheese or desserts. Above all, I do not believe it anymore! Because diet after diet, I find that I am getting round more and more. I would like to find a “diet” that is not a diet. A new rhythm, which imposes itself on my organism.
If I’m always hungry and I’m very attracted to sugar. Despite all my good resolutions, I always end up cracking in the afternoon, or when I get home just before dinner. In the evening, in front of the TV, I can not help but nibble something sweet.
The benefits of Fasting
In addition to weight loss, fasting has many other therapeutic benefits. According to many studies, including that of Dr Valter Longo, professor of gerontology at the University of California, fasting could reduce the markers of inflammation, responsible for many pathologies (cardiovascular and autoimmune diseases, obesity, inflammation of the tube digestive…). He would also be able to purge the body, decongest the liver, recalibrate the appetite and boost energy … it was said well, its benefits are innumerable. But beware: if you suffer from a pathology, if you follow a medical treatment, if you are pregnant, do not put fast in place without a medical follow-up.
To learn more about Fasting Method in Intermittent : contact Shivani Sikri : Best Dietician in Delhi
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