Fasting is an essential part of the Jewish cycle of the year, from Yom Kippur to the Esther fast, but beyond its historical and religious significance, fasting also has quite a few health benefits. Like any machine that occasionally needs a massive refresh to continue to function efficiently, so too does our body need rest to make the most of its energy and get back to itself. In addition, during fasting, internal processes take place in the body that lead to the elimination or repair of damaged molecules in the body.
Global health trends have strengthened the popularity of fasting diets, which ensure detoxification as well as weight loss. While in traditional diets, we often encounter the resistance of the body leading to weight loss, fasting diets try to overcome it with the help of regular cycles of completely food.free periods, which are supposed to affect the body in the long run. Despite the fear that overeating will allow ‘compensation’ of overeating, studies have found that in practice such compensation does not occur and the metabolic change in the body affects the feeling of hunger even at meal times.
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The most popular intermittent fasting diets:
Unlike classic diets, intermittent fasting diets do not get on our plate and do not try to change the ‘what’ we eat but mainly focus on meal timing. Nowadays it is enough for us to feel a slight tickle of hunger for us to run to the fridge or pantry to quench our hunger, while our ancestors who ate mainly from nature, could live and function without food for long periods of time. So we too can:
Diet 5: 2
The most fun diet though not necessarily the most effective over time. The rationale behind the concept of a 5: 2 diet or in its original name “intermittent fasting diet”, is that after a while the body will get used to consuming fewer calories and even on unrestricted days you will feel much less hungry.
- Five days a week you eat normally and two days a week you are allowed to consume up to 500 calories for women and 600 for men.
- You determine when the days of fasting will be, only that they will not be close to each other.
- Not recommended for pregnant women and diabetics.
Another popular method is the 16/8 diet also called ‘intermittent fasting’ and it treats our diet like a work day, with a defined window of 8 hours a day where you can eat and drink normally, versus 16 hours without calories. It is important to adjust the time frame you have set for yourself to fit your lifestyle and fit in relatively easily with your daily routine.
- The diet has been found to be effective in preventing heart disease and balancing blood sugar levels.
- It is important to be careful not to overdo the amount of food in the eight hours allowed. You will also stay hungry 16 hours a day and also not really lose weight.
- It is very advisable to combine exercise with eating hours. There is a lot of evidence to support the reduction in fat that occurs in close proximity to meal times.
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Every other day
Dawn of a new day? According to this method called Alternate Day Fasting, you can celebrate freely for a whole day when the next day you ‘pay’ the price and fast until the next unrestrained day. For example, you can determine in advance that you fast every week on Sundays, Tuesdays and Thursdays and eat on Mondays, Wednesdays, Fridays and Saturdays.
- Studies Some argue that such fasting may also help lower risk factors associated with heart disease and type 2 diabetes.
- There is another, perhaps more realistic version that on fasting days you can consume up to 500 calories. According to studies, it has been proven to be no less effective.
5 Facts About Fasting Diets:
- According to studies, intermittent fasting diets usually lead to a loss of 3.5 kg within 10 weeks.
- Fasting diets lead to an increase in satiety by reducing the secretion of the hormone responsible for an increase in hunger, ghrelin.
- Fasting diets can lead to life extension. Mice kept on an intermittent fasting diet lived longer.
- Fasting increases the risk of dehydration. During the diet it is important to drink plenty of fluids, especially water.
- Athletes who are accustomed to intense exercise, a fasting diet can impair their achievement and it is best to avoid it.
In any case, as before any diet change, it is advisable to consult a doctor or nutritionist who will tailor the menu that suits your body.