Intermittent fasting melts fat

Intermittent fasting melts fat
Intermittent fasting melts fat
Anonim

Intermittent (intermittent) fasting is gaining more and more popularity among people who want to lose extra pounds and maintain a he althy weight. Researchers claim that this type of diet can also slow down aging and the development of a number of diseases.

In intermittent fasting, what essentially happens in the body is that one source of energy that can facilitate the accumulation of body fat is replaced by another. Our bodies run on glucose, or simple sugar, but when you fast for a longer period of time, the energy source becomes unavailable. So our system has to identify another type of "fuel". It is then that the body begins to convert certain types of body fat into fatty acids, which are easily absorbed by the blood, writes the website medicalnewstoday.com.

The fatty acids in turn produce molecules called ketones, which the body uses as a new source of energy. Stefan Anton, a researcher at the Gainesville College of Medicine, calls this process "flipping the metabolic switch." Anton and his colleagues explain that the switch usually starts after 8-12 hours of fasting, although in the case of people who practice intermittent fasting, it varies.

Researchers have focused on the two most common types of intermittent fasting regimens. The first of these is based on meal time restrictions. With him, the diet can be for several hours a day - for example, 16 hours. During the remaining 8 hours of the day, intake of anything that people would like to eat is allowed. It is even recommended that the meal be divided into two meals and be more plentiful. It is good to start the short fast immediately after dinner, because sleep also enters the window of hunger, so you will not have difficulties in observing the regime. It is advisable to follow the diet 2 to 3 times a week for two months to get results.

The second type of fasting involves alternating days of complete fasting with days when no food is off limits. A milder version of this type of fasting is when people can alternate between days of limited eating, restricting themselves to only about 500 calories per day, with days of unlimited eating or "holidays".

“Of course - notes Anton - we recommend he althy food during the feast."

The team's review of existing studies revealed that all types of intermittent fasting regimens are associated with significant weight loss. In all 10 clinical studies evaluating the effects of alternate-day fasting, the results strongly point to the effectiveness of this strategy when done to shed extra pounds. All three of the four studies that focused on the restricted type of fasting for certain hours of the day had similar results. What is more interesting and important is what tissues are lost through intermittent fasting.

Most of the studies reviewed by Anton and his team found that participants lost body fat but not muscle and bone tissue.

“This is important to know about organs and keeping them functioning well, as well as when implementing other types of dietary strategies that lead to significant loss of both fat and tissue that can affect of he alth in the long term, notes Anton.

Researchers say switching to intermittent fasting can help extend life, improve metabolic function, protect cognitive function, reduce inflammation and protect against cardiovascular disease.

However, the authors caution against starting intermittent fasting without first seeking medical advice. This diet regimen may not be equally beneficial for everyone, and in some cases may cause more harm than good.

Recommended: