Is it time to try fasting for a while

 Is it time to try fasting for a while?

If you want to lose weight, a diet that focuses on the time (not what) you eat can be a great way to lose weight and improve your cardiovascular health.

Anyone who has tried a different weight loss diet may be familiar with their mistakes. A low-calorie diet often makes you tired, hungry, and chatty. A low-carb diet, or "keto" food, can cause appetite and constipation. Low-fat diets are difficult to follow and contrary to popular belief, they do not prevent cardiovascular disease.

As with other eating trends, instant fasting takes a different approach than limiting what you eat. This limits when you eat (see "What is intermittent fasting?"). Easier to manage than Dr. Eric Rimm, Professor of Epidemiology and Nutrition at Keto Slim Fast T.H. School of Public Health.

Short-term studies show that people adhere to intermittent fasting, as well as, or better, than other diets, and according to a 2019 review article in the journal Nutrients, intermittent fasting helps to lose weight and even reduce weight. Risk factors associated with heart disease include diabetes, high blood pressure, unhealthy cholesterol levels, and inflammation.

"However, we do not have much evidence of how well this diet works in the long run," said Dr. Rimm, noting that there are only two long-term studies on intermittent fasting, each lasting one year. Not many people follow this diet for many years. This is in contrast to the other two diets associated with a healthy heart and healthy body measurements: the Mediterranean diet and the vegetarian diet.

What is intermittent fasting?

Instant fasting limits the time or amount you eat - and sometimes both. A form of limited-time meal involves eating only at one time, usually eight hours a day. For example, you only eat between 9:00 am and 5:00 pm, then fast for another 16 hours.

Alternatively, alternate and all-day fasting is not associated with strict fasting. Instead, you choose two or more days a week when you reduce the food you eat, limiting yourself to 400 to 600 calories a day on other days of the week. In its popular form, a 5: 2 diet that you normally eat for five days, then limit your calories to two consecutive days. You eat a daily calorie diet with a different diet.

The advantage of evolution?

However, those who are overweight or obese may want to try fasting for a while. In addition to the benefits associated with the heart, this diet has some unique aspects that can explain its success. Rimm said, first, the strategy is logical from an evolutionary perspective. As early humans evolved, food supplies became plentiful and scarce. We have also grown to fit the natural day-night cycle. Thus, our metabolism can function properly during hunger and eating during the day, and sleep at night. Numerous studies have shown that eating at night is closely linked to weight gain and diabetes, and is also found to be at high risk of having a heart attack among men who take it. Empty in the middle of the night compared to those who do not have dinner

Second, intermittent fasting highlights some positive aspects of other eating strategies while avoiding losses. "People who try to fast all day or change days quickly realize that certain foods do not intersect. How many calories are there, which will help them choose a filling food? But the calories are lower," said Dr. Rimm, but because they do not always count calories and feel deficient every day, food is easier to take care of.

Burn stored fat

Intermittent fasting causes the same fat burning process that occurs during a low-carb or keto diet. Keto means ketosis, a metabolic process that begins when your body is deficient in glucose. (Desired source of energy) and start burning stored fat. Your body may develop ketosis after 12 hours of not eating, which is often done overnight before they "stop fast" with breakfast. (Obviously, midnight snacks ruin the process.) Keto foods can help you stay in ketosis longer, as you avoid carbohydrates, which supply glucose. But fat will be the source of fuel of choice.

But some nutritionists fear that the keto diet, which usually contains large amounts of meat and eggs, can cause the heart to beat faster. Momentary fasting can be a healthy option, especially if you eat a balanced diet that includes whole grains, nuts, legumes, fruits, and vegetables, which are rich in nutrients that help reduce your risk. Heart disease

However, intermittent fasting often does not indicate what food you should eat. "As a nutrition epidemiologist, that makes me a little uncomfortable," Dr. Rimm admits, eating five weekly burgers and fries and one breakfast sandwich daily. Your low is not good for your health. But with any diet, it is a good idea to reduce changes. You can start by trying a 5: 2 diet or a limited time diet. As you begin to lose weight, you can gradually introduce healthier foods, he said.

However, do not expect fast results. By fasting for a while, people tend to lose weight slowly - about half a pound to 1 pound a week. But when it comes to weight loss, slow and steady weight loss will be more successful and continuous in the long run.

Before you try to fast for a while

If you want to try fasting for a while, make sure you see a doctor first. Rimm says that skipping meals and severe calorie restriction can endanger people with certain conditions, such as diabetes. Some people who take blood pressure medication or heart disease are more likely to experience an imbalance of sodium, potassium, and other minerals during long fasting.