Nowadays, the approach to fasting has changed a lot and quite healthy diets have appeared. At one time, starvation diets were incredibly popular. Lose weight exclusively on the water. Yes, tough. Moreover, it is not always productive. Now on such a diet planted in exceptional cases and only under the supervision of doctors. It is clear that the so-called starvation diets have nothing to do with a healthy lifestyle. But intermittent fasting is quite a healthy trend and has a right to exist. Natalia Grigorieva, an anti-age expert, a nutritionist at the clinic of aesthetic medicine "Premium Aesthetics" (@clinic_premium), told the readers of Letidora how to starve correctly. Let's start with the fact that the benefits of temporary abstinence from food (we are now NOT about prolonged therapeutic fasting) was known back in the days of Hippocrates. So all this talk about intermittent fasting is not a topic of yesterday or even the day before yesterday. There are many variations of this meal. However, they all have similarities - there is a time interval when a person eats, and a window when a person does not eat (but consumes drinks without sugar). The most common type of intermittent fasting is 8 hours a day when you can consume food, and 16 hours when you should abstain from it. Most often, people prefer to shift the 16-hour fasting interval to the evening. Many are confident that as soon as they start to starve, they will certainly lose weight. But no! I urge you to avoid unjustified expectations. Intermittent fasting is not a solution to your overweight problem. The practice is appropriate only for people with stable body weight. This is a good practice for healing and rejuvenating the body. Stick to specific time frames. They should be short-term: 12, 24 or 36 hours. Of course, you need to start with the minimum. Taking such a break from eating triggers the autophagy process. It consists in self-cleaning of the cell from a variety of cellular debris: undigested food debris, dead structures, and various ballast substances. What does it do? First of all, the cleared cell will significantly rejuvenate and begin to function according to its normal natural program. She has debugged all metabolic processes. Interestingly, the processed cell structures will be used as intended. They will be disassembled into building materials that will be used to form new cells. Thus, even during hunger hours, the body will have the protein necessary for cell renewal. Consider contraindications Of course, intermittent fasting is not allowed for everyone. It should not be practiced by those who suffer from biliary dyskinesia. Otherwise, there is a risk of aggravating the course of the disease. Long pauses between meals can provoke the accumulation of bile in the bile ducts. This in turn can cause inflammation in the area or the formation of gallstones. In addition, intermittent fasting is not suitable for people with acute gastrointestinal (GIT) diseases. Prepare smartly for intermittent fasting Sunday night decided to start a new life on Monday? No, this is not about intermittent fasting. Before its start, you must adhere to a healthy diet for at least a month. Your diet should be high in vegetables, protein, healthy fats. Include foods that can naturally trigger the autophagy process. For example, oily fish (it contains vitamin D), red grapes (resveratrol), green tea (catechins). Optimize Your Drinking Regimen Dry practice of intermittent fasting will not be beneficial. For cellular detox, you need a sufficient amount of fluid (we are talking about pure water or herbal tea without any additives). You can adhere to the classic recommendation - 30 ml per 1 kg of body weight per day. To get used to this, I advise you to put a bottle of liquid in sight and drink a little every 60-90 minutes. Start Small In most cases, a 12-hour meal break is very comfortable. Have a full breakfast, lunch, and afternoon tea, but skip dinner. Practice these days once a week. But after four weeks, you can begin to switch to intermittent fasting with a period of a day. It is enough to adhere to this regimen once every two weeks. After another 30 days, try fasting for 36 hours (practice once a month). Do not reduce the calorie intake of the diet Intermittent fasting does not provide for this. So, for example, in the case of a 12-hour interval, you need to eat the same amount of food per day that you are recommended, but for fewer meals. You can get the required calorie using a fairly hearty breakfast, a standard lunch and afternoon tea. Come out of hunger smoothly with Eclair as a reward for resilience? No, it is not provided! Pounce on food is not worth it in principle. And even more so after starvation! Do not overload the body. The best food the day after fasting will be lean poultry, fish, eggs, baked vegetables, stewed fruits (unsweetened), a small portion of slightly dried bread. Photo: Depositphotos, freepik.com About education without boring - "Letidor" is now on TikTok! Subscribe!
