Fasting Days : Instructions for Use

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Fasting Days : Instructions for Use

Diet “5: 2” – a system of alternating normal and half-starved days, where you can lose weight up to 10 pounds per month. We figured out how to arrange serious fasting days and feel healthy.

Diet 5: 2 was developed by British dietitian Michael Mosley and journalist Mimi Spencer. The bottom line is that five days a week you eat whatever you want, and two days you are undernourished, and quite radically. Women allow 5: 2 on fasting days to consume no more than 500 calories, men – 600. Preference should be given to low-fat foods rich in protein and fiber, carbohydrates are prohibited, with the exception of a small amount of vegetables and fruits.

Alcohol is also banned on these two days. Michael Mosley does not recommend dieting for two days in a row – it is best to arrange fasting days on Mondays and Thursdays. Many of those who have tried all the diets in the world, consider 5: 2 to be a panacea.

500 calories a day is enough
In fact, 500 calories is not so little. For example, a vegetable puree soup with a small amount of olive oil contains only 100-150 calories, fish or chicken with vegetables – no more than 250 calories, grilled vegetables with feta cheese – about 200 calories. And most importantly, many experts believe that the 5: 2 diet is one of the few that really suits us in terms of evolution. “Today, our refrigerators are chocking with food, but historically, the era of such abundance has come recently and the human body has not had time to adapt to it,” explains Dr. Walter Longo, director of the Longevity Institute at the University of Southern California. – Ancient people ate extremely irregularly: they were starving, then when the hunters brought their prey, they ate too much for the future.

Therefore, fasting days a couple of times a week should spur metabolism to more active work. If you almost do not eat, the body switches to a survival mode and begins to burn fat reserves. You are losing weight. ” Another news – we are used to thinking that a balanced diet is necessary daily. This, as most modern nutritionists are convinced, is not entirely true. The human body is a piggy bank.

Therefore, if you usually eat more or less balanced, and sit on rice and water a couple of days a week, the body does not suffer much: it has vitamins. This is an excellent diet, especially if you keep yourself together in five non-busy days. that you need to eat balanced daily. This, as most modern nutritionists are convinced, is not entirely true. The human body is a piggy bank. Therefore, if you usually eat more or less balanced, and sit on rice and water a couple of days a week, the body does not suffer much: it has vitamins.

This is an excellent diet, especially if you keep yourself together in five non-busy days. that you need to eat balanced daily. This, as most modern nutritionists are convinced, is not entirely true. The human body is a piggy bank. Therefore, if you usually eat more or less balanced, and sit on rice and water a couple of days a week, the body does not suffer much: it has vitamins. This is an excellent diet, especially if you keep yourself together in five non-busy days.

The result should appear after the first week – you will lose at least a pound

Big breaks between meals are good!
It is believed that not having lunch is harmful; it’s better to eat often and little by little. However, scientists at the University of Illinois studying nutritional issues think differently. They recently conducted a study among women who consumed no more than 500 calories two days a week and did not eat supper. It turned out that on the day following the unloading, they ate only 10% more. As a result, most of the participants in the experiment for two months without much difficulty dropped from 5 to 15 kilograms. The reason is the changed hormonal metabolism. The body is able to quickly get used to the restriction in food: if you sit on a strict diet for only one day, the next satiation will come faster.

Plus, an increasing number of specialists come to the conclusion that if you take long breaks in meals, there is a chance to get rid of fats faster. “When we eat food, containing carbohydrates, ”explains Professor Krista Varadi, one of the leading American nutritionists who conducted this study,“ first of all, glucose enters the bloodstream. When we skip lunch or dinner, the body begins to use glucose, which is stored in the muscles and liver, as an energy source.

And when these reserves are exhausted (usually this happens after 8-12 hours, depending on the speed of our metabolism), we begin to burn fats, until we again sit down at the table. This, in fact, is the essence of many new diets – to endure as long as possible and allow the body to get to fats. But in the case of 5: 2, you limit yourself to heavy food for as long as 36 hours, especially if you have dinner early before a fasting day. – glucose comes to blood first of all. When we skip lunch or dinner, the body begins to use glucose, which is stored in the muscles and liver, as an energy source. And when these reserves are exhausted (usually this happens after 8-12 hours, depending on the speed of our metabolism), we begin to burn fats, until we again sit down at the table.

This, in fact, is the essence of many new diets – to endure as long as possible and allow the body to get to fats. But in the case of 5: 2, you limit yourself to heavy food for as long as 36 hours, especially if you have dinner early before a fasting day. – glucose comes to blood first of all. When we skip lunch or dinner, the body begins to use glucose, which is stored in the muscles and liver, as an energy source. And when these reserves are exhausted (usually this happens after 8-12 hours, depending on the speed of our metabolism), we begin to burn fats, until we again sit down at the table. This, in fact, is the essence of many new diets – to endure as long as possible and allow the body to get to fats. But in the case of 5: 2, you limit yourself to heavy food for as long as 36 hours, especially if you have dinner early before a fasting day.

And when these reserves are exhausted (usually this happens after 8-12 hours, depending on the speed of our metabolism), we begin to burn fats, until we again sit down at the table. This, in fact, is the essence of many new diets – to endure as long as possible and allow the body to get to fats. But in the case of 5: 2, you limit yourself to heavy food for as long as 36 hours, especially if you have dinner early before a fasting day. And when these reserves are exhausted (usually this happens after 8-12 hours, depending on the speed of our metabolism), we begin to burn fats, until we again sit down at the table.

This, in fact, is the essence of many new diets – to endure as long as possible and allow the body to get to fats. But in the case of 5: 2, you limit yourself to heavy food for as long as 36 hours, especially if you have dinner early before a fasting day.

There is a tougher option, it is called The Other Day Diet. Very recently, after years of research, Professor Krista Varadi decided to share it with humanity. One day you eat without restrictions (but within reason), the next day you eat four times less, and the main meal should be for lunch. The next day, again, normal food.

The fourth is diet. Yes, 5: 2 is more humane, but even her doctors advise starting small. For example, a couple of times a week do not have lunch (but it is much better not to have dinner) to get a 12-hour break between breakfast and dinner. It will take four hours to digest breakfast, the next eight will need the liver to detox, which in itself is useful. Then the breaks can be increased to 16-18 hours and after some time go to a 24-hour fast (the time when you sleep is also considered). Attention! Coffee and tea are allowed, but water with a few drops of lemon or apple cider vinegar is much more beneficial , with it the detox effect will increase.

How to get used to fasting?

“If you have never played sports and were forced to run five kilometers without a break, you will not like it. But this does not mean that running is harmful. So with starvation – you just need to get used to it, ”says Professor Mark Mattson, director of the neurolaboratory at the Baltimore National Institute of Aging. Professor Mattson is a major scientist who recently also decided to evaluate the effectiveness of the 5: 2 diet.

The results pleased him. Some participants in the experiment complained that at first on fasting days they had a headache, it was difficult to concentrate, and the world as a whole was not happy. But two weeks later everything was completely removed. “Our body actually loves abstinence,” continues Mattson. –

In addition, when fat burning begins, the brain secretes special proteins and acids that protect cells, stimulate additional energy sources and increase mood. ” This is justified by evolution: during periods of hunger, brain activity just needs to increase: you need to somehow look for food! Therefore, relatively short (for example, during the day) periods without food give the same beneficial stress for the brain as regular exercise for the muscles. And if fasting a couple of days a week becomes a habit, this, as scientists at the National Institute of Aging have found, can also be the prevention of Alzheimer’s and Parkinson’s diseases.

Because abstinence from food for six hours or more starts healing processes in the body – the cells are cleansed, the aging process slows down, inflammatory processes subside, the immune system strengthens, and new neurons are formed in the brain that stimulate its work. This is justified by evolution: during periods of hunger, brain activity just needs to increase: you need to somehow look for food! Therefore, relatively short (for example, during the day) periods without food give the same beneficial stress for the brain as regular exercise for the muscles.

And if fasting a couple of days a week becomes a habit, this, as scientists at the National Institute of Aging have found, can also be the prevention of Alzheimer’s and Parkinson’s diseases. Because abstinence from food for six hours or more starts healing processes in the body – the cells are cleansed, the aging process slows down, inflammatory processes subside, the immune system strengthens, and new neurons are formed in the brain that stimulate its work.

This is justified by evolution: during periods of hunger, brain activity just needs to increase: you need to somehow look for food! Therefore, relatively short (for example, during the day) periods without food give the same beneficial stress for the brain as regular exercise for the muscles. And if fasting a couple of days a week becomes a habit, this, as scientists at the National Institute of Aging have found, can also be the prevention of Alzheimer’s and Parkinson’s diseases. Because abstinence from food for six hours or more starts healing processes in the body – the cells are cleansed, the aging process slows down, inflammatory processes subside, the immune system strengthens, and new neurons are formed in the brain that stimulate its work.

Therefore, relatively short (for example, during the day) periods without food give the same beneficial stress for the brain as regular exercise for the muscles. And if fasting a couple of days a week becomes a habit, this, as scientists at the National Institute of Aging have found, can also be the prevention of Alzheimer’s and Parkinson’s diseases.

Because abstinence from food for six hours or more starts healing processes in the body – the cells are cleansed, the aging process slows down, inflammatory processes subside, the immune system strengthens, and new neurons are formed in the brain that stimulate its work. Therefore, relatively short (for example, during the day) periods without food give the same beneficial stress for the brain as regular exercise for the muscles. And if fasting a couple of days a week becomes a habit, this, as scientists at the National Institute of Aging have found, can also be the prevention of Alzheimer’s and Parkinson’s diseases.

Because abstinence from food for six hours or more starts healing processes in the body – the cells are cleansed, the aging process slows down, inflammatory processes subside, the immune system strengthens, and new neurons are formed in the brain that stimulate its work. as scientists at the National Institute of Aging have found, it can also be the prevention of Alzheimer’s and Parkinson’s diseases.

Because abstinence from food for six hours or more starts healing processes in the body – the cells are cleansed, the aging process slows down, inflammatory processes subside, the immune system strengthens, and new neurons are formed in the brain that stimulate its work. as scientists at the National Institute of Aging have found, it can also be the prevention of Alzheimer’s and Parkinson’s diseases. Because abstinence from food for six hours or more starts healing processes in the body – the cells are cleansed, the aging process slows down, inflammatory processes subside, the immune system strengthens, and new neurons are formed in the brain that stimulate its work.

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