Fasting is one of the most popular new areas of diet, and fans praise it for weight loss, mood improvement, skin and energy level improvement.
There are various regimes, from low-calorie days to eating just one meal over a 24-hour period, and there is increasing evidence that our bodies are benefiting from regular fasting.
My nutrition clients often ask me about fasting, as cost and time-efficient routines have become so trendy.
Published studies have shown significant improvements in blood sugar, cholesterol, blood pressure, and insulin levels, but weight loss is less important. This does not mean that incorporating fasting into your regular diet does not result in weight loss. Rather, weight loss tends to have secondary consequences for individuals who fight inflammatory conditions such as heart disease, insulin resistance, and fatty liver.
So, if you know your body can benefit from routine changes, here’s my guide to choosing the right type of fast for you.
Intermittent fasting has received a lot of attention behind the work of Dr. Michael Mosley, a British scientist who wrote the 5: 2 diet. The 5: 2 plan includes a two-day non-consecutive, very low-calorie diet followed by a five-day regular, non-restrictive diet. Short-term restrictions on calorie exposure by the body have been shown to improve blood pressure, cholesterol, and insulin levels.
5: 2 is very effective, but it’s not the easiest diet to follow. On low-calorie days, women consume only 500 calories and men consume only 600 calories, so you don’t eat much for two days a week. For example, if you spread 500-600 calories in two meals, one poached egg with one cup of vegetables, one meal with piccolo coffee, and another meal with 80-100g of fish and vegetables or salad. It is included.
For non-eating people such as busy businessmen and shift workers, this may seem less extreme, but for the average person who tends to eat several times a day, it’s like this. Eating habit changes may not be so easy, especially in social situations. ..
Pros: You only need to eat strictly two days a week.
Cons: Disadvantages: Even for just two days, the strict calorie restriction and the associated feeling of hunger are severe.
Followers burn all calories within the 8-hour time frame, and the remaining 16 hours are fast, with no snacks or grazing.
This limits food intake to one or two meals daily.
Here, reducing your diet and not snacking tends to automatically reduce your calorie intake. So you don’t have to count calories or choose foods to eat within 8 hours. Rather, it is advisable to eat a satisfying meal once or twice. An example of a 16: 8 day is a late morning breakfast rich in eggs, toast, coffee and fruits, and a second meal of fish, sweet potatoes and vegetables 6-7 hours later. 16: 8 regulates some hormones that more effectively control blood pressure, blood cholesterol, and fat metabolism by prolonging the absence of food overnight (14-16 hours) and ultimately the body It suggests that it helps to support your health. Cell and weight management.
Pros: It’s relatively easy to track and doesn’t require calorie counting.
Disadvantages: Weight loss may be delayed depending on the food you choose, as there is less emphasis on dietary quality.
Fasting day sample:
Boiled egg, piccolo coffee
Stir-fried 100g of white fish and 2 cups of green vegetables in soy sauce
How much weight can you lose: ½ kg to 1 kg per week.
My tip: Suitable for people who tend to sit down and have low energy needs.
Fasting day sample:
2 eggs, 2 whole grain toasts, tomatoes, mushrooms, latte
A handful of nuts
Salmon fillets, roasted sweet potatoes, broccoli, green beans. Greek yogurt tub.
How much weight can you lose: 1-2 kg per month
My Tip: Focus on nutritious foods in each of your two meals to ensure you get what you need to support weight loss.
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