6,99 €
Mehr erfahren.
- Herausgeber: Eleonora Buratti
- Kategorie: Ratgeber
- Sprache: Englisch
Intermittent fasting has become increasingly popular in recent years as an eating practice to improve health and well-being. It is an eating habit that involves alternating periods of fasting with periods of regular eating.
It can lead to a number of health benefits, including weight loss, reduced risk of cardiovascular disease, reduced inflammation, and improved insulin sensitivity.
When fasting, the body has to use fat reserves to produce energy, as there is no food available. In addition, intermittent fasting can help you reduce your total caloric intake, as you limit how much you can eat during the day or week.
Start this dietary journey and take charge of your health!!!
Das E-Book können Sie in Legimi-Apps oder einer beliebigen App lesen, die das folgende Format unterstützen:
Veröffentlichungsjahr: 2023
Ähnliche
Intermittent Fasting
a Beginner's Guide to Burning Fat, Improving Health and Getting in Shape Fast!!! Food Plan and Recipes Included.
Maya Castro
Maya Castro
First edition: March 2023
Copyright © 2023 Maya Castro
©Copyright 2023 All rights reservedes.
This document is intended to provide accurate and reliable information on the subject and issue covered. The publication is sold with the understanding that the publisher is under no obligation to render accountable, officially authorized or otherwise qualified services. If legal or professional advice is required, it is advisable to contact a person exercising this profession.
Excerpt from a statement of principles that has been accepted and approved in equal parts by a committee of the American Bar Association and a committee of publishers and associations.
It is not legal to reproduce, duplicate or transmit any part of this document, whether by electronic means or in printed form. Recording of this publication is strictly prohibited and any storage of this document is not permitted, unless authorized in writing by the publisher. All rights reserved
The information provided in this document is declared to be true and consistent, in the sense that any liability, in terms of carelessness or otherwise, by any use or abuse of the policies, processes or instructions contained in this document, is the sole and entire responsibility of the destination reader. Under no circumstances can the publisher be held liable for any repair, damage or financial loss due to the information contained in this document, whether directly or indirectly.
The respective authors own all copyrights not owned by the publisher.
The information contained herein is offered for informational purposes only, and is universal as such. The presentation of the information is without contract or warranty assurance of any kind.
Trademarks that are used are without consent, and publication of the trademark is without permission or endorsement from the trademark owner. All trademarks and registered trademarks in this book are used for clarification purposes only and are the property of the owners themselves, not affiliated with this document.
Limited Liability – Disclaimer
Please note that the contents of this book are based on personal experience and various sources of information and are for personal use only.
Please note that the information contained in this document is for educational and entertainment purposes only and is not provided or implied by al- guarantee of any kind.
Readers acknowledge that the author is not engaged in providing medical, dietary, nutritional or professional advice or physical training.
Nothing in this book is intended to replace common sense, medical consultation or professional advice and is intended only to inform.You must use the information in this book at your own risk.The reader is responsible for his or her own actions.
The information provided in this book is stated to be true and consistent, meaning that any responsibility, whether or not care is taken, for the use or misuse of the policies, processes, or instructions contained herein is the sole and absolute responsibility of the recipient reader.
By reading this book, the reader agrees that in no event shall the author be liable for any loss, direct or indirect, incurred as a result of the use of the information contained herein, including but not limited to errors, omissions, or inaccuracies.
Table of Contents
INTRODUCTION
CHAPTER 1
WHAT IS INTERMITTENT FASTING
What Is Autophagy?
Health Benefits
The main schemes of intermittent fasting
Benefits Of Intermittent Fasting For Weight Loss
Disadvantages Of Intermittent Fasting
Possible Harm From Intermittent Fasting
Who Should Not Use Fasting At Intervals?
CHAPTER 2
WHAT HAPPENS TO THE BODY WHEN YOU FAST INTERMITTENTLY
CHAPTER 3
INTERMITTENT FASTING: A HEALTHY LIFESTYLE
CHAPTER 4
PHYSICAL AND MENTAL BENEFITS
Effects Of Intermittent Fasting On The Gastrointestinal Microbiota
CHAPTER 5
THE MAGIC IS IN A CLEAN FAST
Ideal Intermittent Fasting For Your Body Type
CHAPTER 6
WHY CHOOSE INTERMITTENT FASTING OVER OTHER DIET PROGRAMS
CHAPTER 7
HOW TO CHOOSE THE FAST THAT SUITS YOU
Starting Intermittent Fasting Safely And Effectively
CHAPTER 8
FOODS SUITABLE FOR INTERMITTENT FASTING
CHAPTER 9
COMPLETE 28 DAYS FOOD PLAN
1. Scrambled eggs
2. Avocado and lettuce salad
3. Avocado Boats with Shrimp Salad and Crostinis
4. Hunter chicken
5. Avocado with Fried Egg
6. Stuffed Aubergine
7. Vegan rosemary roulade with potatoes, broccoli and mushroom sauce
8. Salmon and Spinach Rolls
9. Pizza with Tuna Bottom
10. Pumpkin stew with beef
11. Fast keto-Berliner
12. Crispy Chicken Thighs with Bacon
13. Cucumber salad
14. Molo of Ecuadorian potatoes
15. Corn salad, potatoes, and broccoli
16. Crispy Cheese Omelette
17. Chicken and Bacon Salad
18. Goat cheese and mushroom ketogenic frittata.
19. Keto bacon and eggs dish.
20. Beef chili and beans
21. Pumpkin and apple soup
22. Tuna fillets with all tomatoes salad
CHAPTER 10
RECIPES FOR LIGHT MEALS AND MAIN MEAL
1. Vegetable and Kale Soup
2. Salad with fried goat cheese
3. Asparagus vegetables from the Air fryer
4. Beef Roulades
5. Mustard sauce
6. Steak tomahawk grilled
7. Barbecue peanut chicken skewers
8. Potato gratin with chicken and guacamole
9. Chicken with Provencal herbs in Airfryer with potatoes
10. Ham croquettes in Airfryer with yogurt sauce salad
11. Torrijas in Airfryer
12. Peppers stuffed with tortillas in Airfryer
13. Pumpkin Spaghetti
14. Eggplant Stuffed With Tomato with Tzatziki
15. Boar Salsiccia With Sweet Potato And Bean Vegetables
16. Venison steaks in Madeira sauce with carrot and fennel vegetables
17. Irish stew with wild boar loin
18. Rehleber with polenta
19. Barbecue boar back with bacon
20. Burritos of Cabbage
21. Raw Vegetables. Chopped Salad
22. Cauliflower Tabule
23. Vegetable and Kale Soup
24. Salad with fried goat cheese
25. Delirious with this original sushi with bacon and meat
26. Chicken fillet soup
27. Apple Salad with Garbanzo and Nut
28. Raw Vegetables. Chopped Salad
29. Chard fritters
30. Colorful Vegetable Strudel
31. Curry tuna salad
32. Beets cucumber salad with curry vinaigrette
33. Roasted carrots and cashew salad on lemon vinaigrette
34. Plum tomatoes and peppers salad
35. Eggplant and pine nuts salad
36. Ripe tomatoes and basil salad
37. Mango, kiwi and berries salad
38. Bulgur, cucumber and orange salad
39. Cucumber, lettuce and crabmeat salad
40. Cauliflower, carrots and peas curry
Why Many People Gets Overweight?
What Science Says
Principles Of Intermittent Fasting
The Reasons Why You Might Keep Gaining Weight Even If You're Doing Intermittent Fasting
Mistakes of beginners
Useful tips
Conclusion
INTRODUCTION
Schemes of intermittent fasting, which is also called cyclical, intermittent, or periodic, were invented by bodybuilder trainers. Their main goal is to reduce harm to the health of athletes from the classic 2-phase system of building a relief body, which first involves actively gaining muscle mass and then "drying" it, switching to fractional and low-calorie nutrition. Hungry windows, alternating with 2-3 times a day (in some schemes - 1 single) meal, allow you to achieve almost the same recomposition of the body. True, it will take more time, but health will be preserved.
Intermittent eating patterns are popular with fitness enthusiasts today. They help keep fit. Intermittent fasting is also suitable for women and men who want to lose weight, get rid of visceral fat in the waist area, reduce insulin resistance of muscle tissue and blood sugar levels.
For several years now, in the context of losing weight, health, prolonging youth, and longevity, the method of intermittent fasting has been sounding. Surely you have heard about Intermittent fasting from your friends, stumbled upon it on social networks, and, perhaps, even thought about trying it yourself. For the readers, I have tried to collect the latest and most reliable information on this topic. I will talk about the essence of "intermittent" or "intermittent" fasting, what benefits it carries, who should follow such a diet, and who is contraindicated.
CHAPTER 1
WHAT IS INTERMITTENT FASTING
It is called differently: intermittent, periodic, cyclic fasting, fasting. The essence of this practice is that all the time in days (or days) is divided into intervals of complete rejection of food and periods when a person eats in the usual way without limiting food and enough. As the adherents of the diet assure, it helps a lot to lose weight, as well as improve the body.
Such a food regime can appeal to many: finally, there is a way to eat everything you want and at the same time not be afraid to get fat. And one more thing: it is much easier to skip breakfast, lunch, or dinner than to significantly limit yourself in the amount and calorie content of food.
Today, intermittent fasting is practiced by many world stars: Biensi, Miranda Kerr, Liv Tyler, Tom Hardy, and other celebrities.
In principle, periods of restriction of human food have existed for centuries. The first mention of drug starvation dates back to the 5th century BC and is found in the records of the ancient Greek scientist and physician Hippocrates. In the Middle Ages, fasting treated most diseases.
Indian yogis believe that refusing to eat cleanses the body and mind. Finally, in all religions, there are days of fasting when only low-calorie food is consumed, or a complete rejection of food is practiced. So, in the month of Ramadan, Muslims can eat and drink only in the dark; the Orthodox also periodically fast. Thus, the wisdom of centuries reaches us in traditional customs, including religious ones. And what modern scientists have discovered regarding the benefits of periodic fasting has long been known to our ancestors.
What Is Autophagy?
Intermittent fasting is often associated with autophagy. Indeed, the processes are similar. Autophagy is the cleansing of the body of intracellular debris. Perform such a necessity for the human body cleaning of the organelle of the lysosome. Dangerous bacteria, viruses, proteins of the wrong structure are unnecessary garbage, and they must be disposed of. Lysosomes do not always have time to remove excess, although they work in a continuous mode. But this process can be activated by intermittent fasting or calorie restriction. This was proved by the Japanese scientist Yoshinori Osumi, who was awarded the Nobel Prize for his research.
Intermediate nutrition is useful because:
Slows down the aging process;
The functions of organs and systems are restored;
Improves the process of tissue regeneration;
Increases activity;
Increases efficiency;
Metabolism improves;
Reduces the risk of serious illness.
A number of scientists are even sure that intermittent fasting can be used as a prevention and therapy of cancer.
Intermittent Fasting: Pros And Cons
So, for a certain part of the day, a person should not eat any food. It would seem that there is nothing complicated in this. But, as practice shows, many hardly manage to refrain from snacking. If you take the most optimal interval of 16/8, then from 8 am to 16.00, it is necessary to organize five full meals. It turns out that each with a fairly short interval - less than 2 hours. This is a serious burden on the pancreas. This organ must constantly secrete insulin to digest food. If food does not arrive, glucose levels decrease, patients with diabetes can even fall into a hypoglycemic coma.
Anyone who decides to engage in intermediate weight loss should control the level of sugar.
Not only does the pancreas experience tremendous loads, but the liver also works in an enhanced mode.
Contraindications for intermittent fasting:
Children under 18 years old. The developing body should receive proper nutrition; any experiments can adversely affect health.
Pregnant and lactating women. Nutrients in the body of a woman carrying or nursing a child should be constantly supplied.
Menstrual irregularities. Any hormonal disruptions in the female body can affect the ability to conceive. If, during the interval feeding, failures began, it is better to return to the previous mode.
Gastrointestinal diseases. Prolonged fasting provokes an exacerbation of gastritis stomach ulcers.
Diabetes mellitus. If the body does not receive food for a long time, glucose drops may occur, and hypoglycemia may develop.
If side effects occur during intermittent fasting: drowsiness, lethargy, dizziness, weakness, fatigue, and then it is worth returning to the previous diet.
Health Benefits
A famous Illinois study proved the unequivocal benefits of a fasting diet for weight loss. Nutritionists at the University of Illinois set up the following experiment.
The test subjects (58 people with obesity) were divided into three groups: some ate between 15:00 and 19:00, interrupting for 20 hours, others - from 13:00 to 19:00, remained without food for 18 hours, the third group was a control group. During the experiment, it was allowed to eat whatever you wanted; only water was used as a drink. At the end of the experiments, it was found that the participants of the first and second groups, in contrast to the control, lost their weight by about 3%. Thus, such a diet can be considered effective for combating excess weight and beneficial to health in general.
As numerous supporters of the practice assure, following the cyclical fasting, it is possible:
adjust weight
improve insulin resistance
reduce insulin and blood sugar levels
reduce the amount of bad cholesterol
cleanse the body of harmful toxins and metabolic products
enhance brain activity
It is established that during the transition to periodic fasting already during the first three days, metabolic processes are accelerated by 10%. Stress resistance, efficiency increases, sleep, and mood improve; lightness is felt throughout the body. It has a positive effect even on appearance: hair and nails are strengthened; the skin is healed and rejuvenated.
What approaches to intermittent fasting exist, how do they work, and do they work at all? The journal Nutrition 2020 collected and published the latest research on various variants of intermediate fasting.
The main schemes of intermittent fasting
Today, the following options for the interval diet are best known: 6/18, 8/16, 18/36, 24/24, eating every other day, and the five days/2 day system. The first digit is the number of hours or days when you can eat - the so-called "food window," the second - determines the time of complete rejection of food, i.e., the period of fasting.
Fasting 5/2
This regime was invented by Dr. Michael Mosley and did not imply special prohibitions and restrictions. The main thing is to observe periods of food and hunger: 5 days a week, you can eat a normal diet, and for two days - reduce the daily caloric content to 500 calories (for men - 700). The author of the technique promises that thanks to such a diet, on average, you can lose up to one kilogram of weight per week, and taking into account good physical exertion, even more. It is believed that such a diet is psychologically perceived more easily since it practically does not imply the rejection of the usual food. On fasting days, you can afford an omelet of two eggs with vegetables, a salad, and cottage cheese, i.e., formally, you are not starving. The diet reduces the risk of cardiovascular diseases and cancer, improves biochemical health indicators, leads to weight loss.
Fasting 16/8
In this version, the food window takes 8 hours. During this time, you can eat everything or almost everything, and for the next 16 hours, there is a hunger regimen. Thus, if your breakfast starts at 10 o'clock, then at 6 pm you should finish dinner.
Rodent studies have shown the high efficacy of this regimen regarding obesity, insulin resistance, and overall health. But does it work in humans?
In May 2019, a group of scientists from the University of Alabama tested intermittent fasting according to the 16/8 scheme on volunteers and investigated its molecular mechanisms. Participants who were in the experiment were divided into two groups. All people were generally healthy, in about the same physical shape, led a sedentary lifestyle, and were overweight. During the experiment, the test subjects received the food of the same composition of proteins, fats, and carbohydrates (50% - carbohydrates, 35% fats, and 15% - proteins). One group was fed from 8 am to 2 pm and the other from 8 am to 8 pm. At the end of the studies in the first group, the following result was obtained:
significantly reduced average daily blood glucose levels
sugar fluctuations decreased during the day
increased insulin sensitivity
3% less weight and 4 cm less waist
genes responsible for sirtuins, autophagy (the ability of the cell to destroy old and damaged proteins), lipid peroxidation, and for the fight against free radicals (i.e., foraging) were activated
an increased neurotrophic factor of the brain, reducing the risk of Alzheimer's and Parkinson's diseases
decreased activity of intracellular factor mTor, which contributes to longevity
In addition, people in this group paradoxically decreased appetite despite the fact that for a significant part of the day (16 hours), they starved. The latter fact, scientists associate with a decrease in the level of insulin and the hunger hormone - ghrelin.
