We found out from the doctors what experiments with nutrition they approve, and the heroines of Sobaka.ru were asked to share their personal experience. What makes the head of the PR agency Svetlana Melnikova arrange 11-day fasting and how does stylist Anastasia Nozhina cope with the tendency to be overweight? Intermittent fasting
We owe the fashion for intermittent fasting to Silicon Valley businessmen and IT pros. They have a special love for intermittent fasting (IF), a eating pattern that requires clear and long breaks between meals. The day is divided into two periods, during one of them you need to eat, during the second - to starve. The effortless demo is 8/16. It is more convenient when the 16-hour hunger period occurs during the night hours. The advanced level is 0/24, when you need to fast for a whole day. The method has absolute contraindications: for example, chronic diseases of the gastrointestinal tract.
Endocrinologist of the resort “First Line. Health Care Resort”Svetlana Nagulina explains the value of the technique: when the body is starving, in search of additional energy, it begins to get rid of dead cells and their particles. That is why intermittent fasting is considered an anti-aging technique. IF adepts refer to the Japanese Yoshinori Osumi, who received the Nobel Prize in Medicine in 2016 for his discovery of the mechanism of this cellular "self-eating" or, in scientific terms, autophagy.
Head of PR-agency UNIQUEPR
"My personal record is 11-day fasting, and this is not a story about losing weight." I have introduced the principle of daily IF into my life, and I practice 36-hour dry fasting a couple of times a month. I love the feeling of hunger, I don’t think about food at all, but for some reason I really want to feed everyone around me. Often my fasting coincides with family holidays, weddings and anniversaries of friends, this makes it even more fun. Personal record - 11-day fast: nine days on distilled water and two "dry" days. Long-term fasting for me differs from short-term fasting in that you feel cleansing already at the mental level. Some extra blocks of unnecessary information simply dissolve and give an incredible feeling of lightness. Of course, I absolutely do not agitate anyone for such experiments, this is a very individual story. But try the more gentle IF models and watch your feelings - why not?
Food Intolerance Tests
After passing the test, the doctor gives you recommendations: what products to build a diet on, what you can eat no more than once a week, and what is better to exclude altogether. These studies are shrouded in a lot of skeptical assessments - how do they actually work? A blood sample taken from you is examined for latent intolerances. They are hidden because when the pathogen enters the body, class G immunoglobulin is released. It is not responsible for a sharp allergic reaction, unlike its E class brothers, but works in a slow mode. Over time and the amount of inappropriate food, antibodies accumulate in the body, manifesting themselves in a non-specific (and not the best) way - from digestive disorders to the development of chronic and autoimmune diseases. Endocrinologist Svetlana Nagulina explains that the test results can only be trusted if the doctor has correctly defined the borderline "norm - pathology". This border is individual for each patient, and a special program helps to find it.
owner of the Ki-Do Japanese restaurant chain
“I honestly followed all the restrictions and felt that I had more strength.” I passed the food intolerance test a year ago and received a rather impressive list of prohibitions. The results showed that beef, pork, millet, dairy products, almonds, peanuts, and even plums with grapes (and thus wine) are in the “red zone”. Someone believes in the test, someone does not. Having decided to believe and honestly observing all the restrictions, I really felt that I had more strength. Perhaps due to the fact that the body has weakened the fight against hidden "enemies", or maybe there is a moment of self-hypnosis. My resilience lasted for two months: it's hard to comply with all the prohibitions, especially when you have a restaurant business and you constantly need to try something. Now I observe the restrictions selectively, but I definitely believe that with suitable nutrition you can readjust your body in the right way.
DNA-based personalized diets
Even Nestlé is confident that the future lies with personalized diets that take into account the genetic characteristics of people. The world's largest food manufacturer unexpectedly began an experiment in Japan: based on the results of DNA tests and photographs of their customers' food, which they send in a special application, they will make individual recommendations. In St. Petersburg, the future has also come: for example, they offer to undergo genetic testing in cosmetology clinics. Endocrinologist-nutritionist Nadezhda Fetisova explains that the test indicates the risks of developing diseases and metabolic problems, especially the absorption of vitamins and other nutrients. Unaware of them, the patient can only exacerbate the genetic risks of inappropriate nutrition. For example, before going into popular vegetarianism, a person should evaluate his capabilities - whether genetics will allow him to get everything he needs from plant foods. Or metabolic disorders of vitamin A or vitamin B12, vitamin D against the background of veganism will become dangerous to health.
founder of the MiroFs fitness school
"It is not only the test results that are important, but also personal observations of the body." I have tried many methods - from a raw food diet to a protein-free carbohydrate diet. I can say one thing: in the long term, only a diet balanced in micro- and macronutrients works. Any strict diet and strict restrictions entail breakdowns, psychological disorders and health problems. But, if you nevertheless studied the issue thoroughly, consulted with your doctor and found out that the new trend in nutrition will not harm, you can apply it. To determine which foods were not suitable for me, I underwent both food intolerance tests and genetic testing. I am sensible about the opportunity to know oneself at the genetic level: medicine is actively developing, diagnostic methods are being improved, which means that there is always a place for inaccurate data. It seems to me that not only the results of analyzes with the conclusion of a specialist are important, but also personal observations of the body.
Orthorexia, that is, a mental craving for proper nutrition, is also a serious problem.
Followers of Intuitive Nutrition (IP) recommend eating only when you want and what you want. And learn to separate physical hunger from emotional hunger. The first is indicated by the feeling of an empty stomach, and the second is just a desire to entertain yourself with food. Although the method appeals to our awareness, it can hardly be called scientific. Not everyone can cope with the principles of IP, and a special craving for certain products, which can be interpreted as quite appropriate for oneself, may be a sign of existing diseases and disorders in the body. The main plus of intuitive nutrition is that it can help a person not slip into the problem of orthorexia (manic cravings for a healthy lifestyle and nutrition).Sometimes it's worth turning off your internal calorie calculator in your head and exhaling.
“I have to choose: either I'm slim or with an eclair in my hand.” People with eating disorders shouldn't read a book on intuitive eating, otherwise they can go crazy. I am sure that restrictions play an important role in dietary planning. In any case, for those people who are strongly inclined to be overweight. I am in their ranks, and ten years ago I weighed over 70 kg. I have to fight for a beautiful figure every day, there have been lesions in the form of anorexia, but now I am comfortable in my weight and with my dietary rules, which I formed without the advice of nutritionists. First, I don't eat after 6 pm, so I basically practice intermittent fasting every day. It’s not difficult for me: after late dinners I always felt not the best. Secondly, I do not eat more than 200 grams of portions, otherwise the stomach becomes immense. Thirdly, under the maximum ban flour, cereals and pasta. It seems to me that we get fat from them more than from sweets. By the way, if I were guided by the principles of intuitive nutrition, I would constantly eat sweets - I love them very much. But the choice is this: either I am slim, or with an eclair in my hand.