Intermittent Fasting And Weight Loss In 2021
Introduction Of Intermittent Fasting And Weight Loss In 2021
Intermittent Fasting And Weight Loss In 2021. I’ll start by explaining what intermittent fasting is. Well, as the name suggests, it’s about being there for a certain number of hours without eating and the others start eating in an orderly and healthy way. There are different types of fasting 12:12 in which we are 12 hours without eating and 12 hours without hours eating in a regulated and healthy and healthy way. 14:10 14 hours without food, 10 hours eating, 16:8, 16 hours not eating, 8 eating or eating, 8 eating or 24 hours fasting.
This would be used on an ad hoc basis and it is not normally used and often will be not recommended either. It is true that lately people are talking a lot about intermittent fasting and there are a wide variety of people who do it. sportsmen and sportswomen, people who want to lose weight, people who have abdominal problems, or people who have simply found a way that is comfortable for them to organize themselves and to eat. Well, the quick answer depends. It depends on what for. And it depends on whom.
In some situations, it can help us and in some people, it can help them, but not all of us can adapt. Intermittent fasting I’ll start with the benefits It can help people with digestive problems. This will be one of the most benefits. It can also be simply comfortable for us. Some people don’t like to eat very much or are short on time, they have found a method: fewer hours less food, fewer meals, easier to organize me. It can be one use and on the other hand, could be a tool for weight loss, although weight loss, although it has been observed that the result is no better than in standard and hypocaloric diets. Let’s go a little deeper about the benefits I’ve mentioned.
How can it help us to improve our digestive well-being? Well, when we have not eaten anything for 2-4 hours, we eating anything at all, movements occur in our small intestine called the migratory complex, that what they produce is what they help us to move or dispose of leftover food. food leftovers. If we fast for 12 to 14 hours, we get a good cleaning of our intestine. This is why people with certain digestive pathologies can benefit from this intermittent fasting. But it is also important for you to know that if you, for whatever reason, don’t feel comfortable with this fast, it is not the only way we can help you. the way we can help you.
So what you should always do is to a dietitian nutritionist so that we can find a way to help you. find a way to help you. In addition, it is also important that you know the contraindications: who should not recommends practicing intermittent fasting. Well, to pregnant and lactating women, people with an eating disorder, people with an eating disorder, people with underweight, people with gastroesophageal reflux esophageal reflux, or chronic gastritis. In this case, the opposite will be recommended to eat little and often. People with diabetes and depending on the type of medication. In some cases, it will also not be recommended. And now the million-dollar question.
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The question that more, more, more you ask us: can intermittent fasting help us to intermittent fasting help with weight loss? Well, the studies are fairly recent and what we’ve observed in the studies, a group of people who practiced intermittent fasting practicing intermittent fasting and a group of people on the standard hypocaloric diet. Well, the result has been practically the same, both in one, both in one group and in the other. Afterward, it has also been observed a little more in the long term, observing weight maintenance lost and the observed result remains the same. remains the same. Therefore, it can be a tool.
What we are not entirely clear about is how this weight is lost. The results are not the same in all the studies conducted. In some studies, it has been observed that those people who did intermittent fasting had a higher rate of loss of muscle mass than those who do not. So, it’s something that we have yet to confirm. we have yet to confirm. Therefore, the important thing is not whether there is uyun or not, but what I eat. during the times or hours when we do eat. when we do eat. Another question that is also somewhat related, which is also very common, is if I train on an empty stomach. Do I get to lose more fat? The quick answer: no.
Although it is not necessary to come from an intermittent necessary to come from intermittent fasting. The answer would be the same. It has been studied and actually in people who train without eating anything in the morning there is no improvement in its composition body, although in a real fasting a real fasted workout. An improvement has been observed in the performance of endurance athletes. What is this real fasting, of training in real fasting.
I will explain it with an example: a real fast what it means is that we train with our empty muscle glycogen stores empty muscles: to achieve this I must have previously done a training session of intensity, for example, the evening before a training session of bike or run sets so that all my muscle glycogen is depleted. After this workout I cannot consume any carbohydrates any type of carbohydrates, I can’t regenerate my tissue, my muscle glycogen. Okay, yes I can eat protein, yes I can do a fat intake, but we will not consume carbohydrates. In the morning when you wake up you can have breakfast fats and proteins.
Well, an omelet with a little bit of avocado, for example, but do not consume more carbohydrates. You can hydrate as well. You will need to you will need to hydrate. Then you can go out and do a quiet training session. In this case, you will be training in a real fast that can help you if you are you are a long-distance athlete. After this training, you will be able to consume carbohydrates again and regenerate your muscle tissue. Okay, this would be real fasting training.
Which is not the same as going out without breakfast. In a nutshell, to the question I ask in we started with, is it advisable to follow an intermittent to follow a pattern of intermittent fasting? The answer is that it will depend on each one of us. The best diet, the best, the best guideline, is no one is not one, but it’s the one that suits you well, one that one can maintain in the long run. maintain in the long run. From here we must find out what is the pattern to which you are best suited. and with which you can maintain regularity. In any case, the most important thing is the choice of what I eat, not how many hours I eat.