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6 Effective Ways To Practice Intermittent Fasting To Lose Weight | The State

Intermittent fasting is a somewhat particular way to lose weight if we do it properly. As Healthline indicates, 6 effective ways can be listed with which we can do intermittent fasting and lose weight.

Methods 18/6 and 5: 2, eat-stop-eat, fasting every other day, the warrior diet and spontaneous meal skipping are 6 of the effective ways we can fast to lose weight. We will detail each of them below.

1. The 16/8 method

This diet proposes a daily fasting period of 16 hours, and a dining space that extends for 8 hours. There are more flexible modalities where the person can decide to fast for less time and have the possibility of eating for a greater number of hours.

Within the deadline to eat is possible to introduce between two and three meals so that you can adequately satisfy the feeling of hunger.

2. The 5: 2 diet

This diet proposes eat normally for 5 days a week, and for the remaining 2 days restrict caloric intake to between 500 and 600 calories per day. These days do not have to be consecutive, and can be distributed in the week as it suits the person.

Although there are studies on the benefits of intermittent fasting, there is still no conclusive research on this modality.

3. Eat-stop-eat

This method proposes a a full 24-hour period of fasting 1 or 2 times a week. For example, if you have your dinner on Monday and you don’t eat again until dinner on Tuesday, you will have already completed the 24-hour fasting period.

This modality has the difficulty of propose a period that not everyone can meet. However, it is not wrong to start small and increase the number of hours over time.

Ideally, you should find the method that best suits your pace of life. Source: Shutterstock

4. Intermediate day fast

As its name suggests, it is a modality that allows us eat one day, fast the next, and eat again the day after. There are several types, one of them allowing a restricted calorie intake on the fast day, and others where the fast must be full.

5. Warrior diet

This diet proposes eat smaller servings of raw vegetables and fruits during the day, and have larger dinners at night. Basically, we fast in the morning to have a big meal within a 4 hour period over the course of the night.

6. Spontaneous skipping of meals

In this mode there is no rigid structure, but rather it is simply that the person stops consuming according to their own wishes. The most basic way is to stop eating because you are too busy with work, or simply because you are not hungry.

It is preferable that you choose the most suitable and appropriate fasting modality for you, so that you can do it without taking major risks to your health. For this, you should visit your nutritionist beforehand to have a professional perspective on hand.

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5 Foods You Can’t Miss On A Healthy Intermittent Fasting | The State

The popularity of the intermittent fasting It has grown like foam in recent years. Although it is currently considered one of the best methods for lose weight and gain health, fasting is nothing new; It’s about a ancient health secret. By this we mean that it has been carried out during the entire history of mankind and it is secret because until very recently it was a forgotten custom, especially with regard to health.

The truth is that today intermittent fasting is the most sought after and trending diet, its great benefits are related to important health benefits: slimming, correction of type 2 diabetes, improvements in cardiovascular health, better energy levels and physical and mental performance, among others.

First thing’s first: fasting is voluntarily postponing food intake. In the case of the fasting concept, it is a practice that does not have a standard duration, since with the simple fact of not eating you are fasting, as it happens naturally in the period between dinner and breakfast the next day. In such a way that fasting can be considered part of daily life. In the case of intermittent fasting We consciously establish schedules in which we have allowed food intakeIt is for this reason that just as it is important to respect the schedules; is just as relevant the quality of food with whom we break the fast. If you are interested in join the goodness that intermittent fasting has to offer you, we invite you to know the five foods that can not be missing in your diet.

1. Whole grains

While in the last months much has been said about the effects of the consumption of carbohydrates in the diet and its consequences on weight and health. It is essential to understand that not all carbohydrate sources are the same, there are simple and complexIn fact, the difference between one and the other is abysmal. Based on this, increase the consumption of whole grain cereals and bread daily is one of the nutritionists’ recommendations for a healthy diet. Even according to information revealed by Mayo Clinic, its consumption is recommended as an effective strategy to reduce the risk of obesity, cardiovascular disease and diabetes. The whole grains and whole grain have a higher nutritional valuel than the refined variants, its main qualities include its unmatched fiber content, as well as vitamins, minerals and phytochemicals (polyphenols, carotenoids), which are associated with multiple beneficial effects In the health. At the same time his high fiber content is very useful for promote weight loss, since it reduces the intake of excess food and has direct effects on insulin resistance. They also shine for their satiating capacity and they have great benefits in digestion and intestinal health, which promotes a more agile metabolism and purification of toxins, wastes, and retained fluids. Choose integrate food such as barley, brown rice, burgol (cracked wheat), millet, oats, corn, and popcorn, and whole wheat bread (pasta or crackers).

Oatmeal cookies./Photo: Pixabay

2. Nuts and seeds

Simpler impossible; nuts and seeds They are a Food group that cannot be missing from any healthy diet. They are a nutritional treasure of high biological value, ideal for comfort the body after several hours without food, they are an extraordinary source of proteins, healthy fats, fiber, vitamins and minerals. At the same time they are considered a great ally for regulate body weight, since the fats they provide do not are completely absorbed and therefore they are very satiating, help regulate food intake and are key to burning energy. At the same time they attract attention for their content in unsaturated fats and other nutrients that provide protective effects against heart disease. Are the perfect and healthier snack to lose weight, while their rich fiber content makes them a great ally for enhance weight loss and good digestive health.

Walnuts / Photo: Shutterstock

3 eggs

It is simple: eggs are considered one of the healthier food of the planet. They are a true wonder, are immensely accessible and versatile, the best of all is that they are more nutritious. Add eggs in daily feeding, it can be one of the easiest things we can do when we are trying to lose weight. They are extremely satisfying, they help us feel fuller already eat fewer calories throughout the day, they are also a great addition to the diet as they provide important proteins of high biological value and a long list of vitamins and minerals. Among its great virtues they stand out for having the ability to speed up metabolism and enhance fat burning. A medium egg provides 78 calories and important substances like the lutein and zeaxanthin, which are antioxidants that support healthy eyesight; vitamin D, which promotes bone health and immune function and hill which increases metabolism.

egg
Egg./Photo: Unsplash

4. Fruits

It is well known that a optimal fruit consumption is essential to enhance weightloss. While much has been said about his sugar content, however in adequate quantities all fruits are a good supplement to lose weight. Are low in calories, full of nutrients and fiber, also provide a long list of healthy antioxidants, that help protect the body from oxidative stress and can reduce the risk of certain chronic diseases such as cancer, obesity and diabetes. At the same time they contain extraordinary levels of fiber, what improves intestinal health and increase the feeling of satiety. And because the fruits are low calorie, including them in your diet can help lower your daily calorie intake, while also providing essential nutrients. They are also a great ally for satisfy your sugar cravings.

Fruit.

Fruits. / Photo: Pixabay

5. Green leafy vegetables

Probably green leafy vegetables be considered as the healthiest category there is. The reason is simple: they are very nutritious, very low in calories and contain a lot of chlorophyll and fiber. According to a published report for the Centers for Disease Control, green leafy vegetables are the most potent since they are variants that provide, on average, 10% or more of the Daily Value for 17 qualified nutrients per 100 calories. The green vegetables of higher power according to specialists are: watercress, chard, beet greens, spinach, kale, chicory, and leaf lettuce. They are considered a nutritional treasure for their unmatched content in vitamins, minerals, phytonutrients and they are very low in calories. For example, a cup full of spinach provides only 7 calories, a cup of kale provides around 33 calories and a cup of broccoli contains little more than 30 calories. They are the perfect complement to break one’s fast with everything the body needs, since they are also very moisturizing and rich in fiber.

Kale. / Photo: Unsplash

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How To Lose Weight With Intermittent Fasting | The State


Intermittent fasting is a relatively common way to lose weight that has been in use for a very long time. There are several ways to apply it within a diet, but not all guarantee the same results.

This time we will talk about how you can lose weight thanks to intermittent fasting. According to Vitónica, there are different criteria and ways of fasting, so our choice depends on the lifestyle and what you want to achieve.

Fasting, for how long?

The fasting time will depend on several factors. Source: Shutterstock

One of the first doubts regarding fasting involves how long we have to fast to achieve the desired results. In this sense, it is worth clarifying that the fasting times required are much higher than those we spend without eating between normal meals.

Two of the most common fasts are the 16/8, where they spend 16 hours fasting, followed by an 8-hour window to eat, and the 20/4, which consist of 20 hours of fasting and 4 hours of food consumption.

However, most people start with the 12/12 Because it is the simplest and the one that requires a lower level of appetite training and the body in general.

What to drink while we are fasting

Staying hydrated is a basic principle of fasting, so water intake is highly recommended, especially in the hours when food is not consumed.

Generally speaking, you can consume fluids that are not caloric, so drink water flavored with herbs or lemon, tea, coffee and other infusions, but without sugar, milk, or any additive that provides a calorie intake, is recommended.

Foods to break the fast

Vegetables, raw fruits, fermented foods, spinach, kale and avocados are ideal foods with which to break the fast, and this is due to their contribution of healthy fats and / or high-quality proteins.

spinach
The consumption of spinach is recommended after the fasting time. Source: Pexels

In the following meals you can add foods such as legumes, whole grains, seeds, nuts, raw vegetables, etc. These are not foods that should be consumed immediately after fasting, as they are a bit difficult to digest.

Fasting is not always the way

There are cases in which intermittent fasting is not recommended as a way to lose weight. Pregnant or lactating women should not fast because fasting can compromise the absorption of nutrients by the baby.

People under 18 should also not fast since they have higher caloric needs that would be unsatisfied if fasting.

On the other hand, and as obvious as it may seem, those with an eating disorder should also abstain.

Handling intermittent fasting with care will guarantee that the hours without ingesting foods generate the desired effects and there are no nutritional repercussions that take their toll on us in the short, medium and long term.

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Do you practice intermittent fasting? A recent study links skipping breakfast with muscle loss | The State



We already know it and we have listened to it until we are tired, intermittent fasting is one of the health and nutrition trends most recognized today. The truth is that it is not surprising that many people around the world have chosen this method: it’s easy to practice, does not imply a strict calorie count, it is related to great benefits for lose weight and prevent degenerative diseases.

Although there are different references that endorse the benefits of fasting, there are also sources that have been dedicated to analyze its effects in greater detail. Such is the case of the investigation carried out by the Dr. Ethan J. Weiss cardiologist and associate professor at the University of California Cardiovascular Research Institute in San Francisco, who after reading some studies on the matter decided try it out the benefits of intermittent fasting. At first he points out that by losing some weight, he considered it a great simple and easy tool to lose weight and maintain a healthy body weight.

The truth is that as good scientist Dr. Weiss needed more testing, as stated on the health and wellness portal Well + Good and in which it indicates that his curiosity increased Noting that few human studies were done on fasting, and those that were done were small.

His study was so relevant that it was published last September of this year, in the journal JAMA Internal Medicine, It’s about a randomized controlled trial (RCT). The truth is that this outstanding research work makes it one of the more rigorous studies that exist about the intermittent fasting to date. Among the most relevant aspects of this type of trial is that they are very relevant and are considered of high standard in the research since the participants are randomly selected, this makes the results much more neutral and objective.

What were the main discoveries?

The group of researchers noted that it is likely that intermittent fasting not so good for lose weight or for metabolism, in fact they found that it is related to loss of muscle mass. The explanation focuses on the most popular type of fast, the 16: 8 method, which involves eating at a 8 hour period and fast for 16 hours. Usually people start eating at 12:00 of the day and they stop at 20:00 hrs, which actually means that they skip breakfast and they don’t eat snacks after dinner. What happens is that during the periods when you don’t eat, natural insulin levels (the hormone that regulates blood sugar levels) in the body decrease, which forces the body to release the sugar stored in its cells to use it as energy.

Broadly speaking, in this study the Dr. Weiss randomized a total of 116 adult participants who suffered overweight and obesity, were divided into two groups. Lhalf received instructions to eat three meals a day, with snacks allowed, between 7 a.m. and at 11 p.m., they were not told what to eat but if they had knowledge of the study’s theme: lose weight. The other group followed a 16: 8 intermittent fasting plan, where they ate all they wanted from 12:00 p.m. until 8:00 p.m., to fast until noon the next day. After 12 weeks a total of 105 people completed the study, participants were given a scale to use at home and weighed themselves twice a day. Another 46 participants received four rounds of metabolic tests to verify biomarkers, including their fasting glucose and insulin levels.

It is worth mentioning that the participants they did not record the exercise performed or the list of foods they consumed. The results were surprising to Dr. Weiss, as at the end of the study he discovered that there was not a big difference between the intermittent fasting group and the control group, especially when it comes to lose weight. Nor were differences found in other health markers, as is the case of the blood pressure, triglycerides, cholesterol, glucose and insulin levels while fasting.

Without a doubt one of the most relevant data is that most of the weight loss of the fasting group was “Lean mass” that is to say they lost muscle, not fat. Which is usually related to the low protein consumption of the participants, it is worth mentioning that this loss of muscle mass Is associated with a decrease in bone density, an altered metabolism and increased risk of falls and fractures.

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Who Can and Cannot Do Intermittent Fasting to Lose Weight | The State



In the last few months everyone talks about intermittent fasting and its immense health-enhancing benefits, it is also considered one of the current methods most popular for weight loss. The truth is fasting is nothing new, It is a ancient practice that has been done throughout the history of mankind.

Today we know that many people are rediscovering and joining this Lifestyle, to the extent that according to information revealed by Google Trends it is the most wanted diet during 2019 and 2020. Online searches have been found to have increased by about 10,000% and when done correctly it is associated with a great potential to improve health significantly, as it promotes weight loss, can correct type 2 diabetes, protects us from chronic diseases, heart conditions and strengthens the digestive, intestinal and immune systems.

The truth is that there are different ways to perform intermittent fasting, although its main basis is to divide the diet into cycles in which you eat and periods in which you fast. Among the main approaches is fasting on alternate days, fasting 5: 2 Y daily fasting for an unlimited time.

Although intermittent fasting has received much attention and in fact it is estimated that its popularity will continue to grow, various medical specialists agree on the importance of doing it correctly and above all to monitor very closely the quality of food. It is recommended to follow the principles of the United States dietary guidelines, which recommend a high intake of fruits, vegetables and whole grains. It is also essential to combine it with 150 to 300 minutes per week of moderate intensity aerobic activity, preferably spread over the week.

Between the main issues that arise around intermittent fasting, are its side effects and especially in various circumstances the question arises Is it a safe method for all types of people? The first thing you should know is that intermittent fasting is safe for many people and there is a long list of serious scientific references that support its medicinal properties, however it is not safe for everyone.

In which cases is intermittent fasting not safe?

Intermittent fasting isn’t always healthy, specifically it is related to possible complications in the case of people with conditions such as diabetes, kidney disease, and heart problems. It is also a practice that is not entirely recommended in the case of pregnant and lactating women. It is also not optimal in cases of certain digestive conditions, as is the particular case of heartburn, reflux and ulcers.

Various medicine specialists agree that those who are underweight (BMI less than 18.5) or who suffer from eating disorder as is the case with anorexia or bulimia, they should not practice intermittent fasting. Of course it is not advisable in the case of under 18 years, since it is a period in which they continue to require certain essential nutrients. Based on the above the most important recommendation is to review the particular condition of each person, with the family doctor to confirm that there is no risk, since there are unique factors in each medical history that must always be considered. further much of the success when doing intermittent fasting, is to break the hours of fasting with very nutritious food, natural and integral, drink a lot of water, avoid processed foods, to rest well and control high levels of stress.

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Nutritionist Sophie Scott ranks Mediterranean, intermittent fasting, CSIRO, paleo and keto


Nutritionist Sophie Scott (pictured) has ranked the popular weight loss diets from best to worst

A nutritionist has ranked the popular weight loss diets from best to worst.

Sophie Scott, the head nutrition trainer of FIAFitnation, rated five diets – including the trendy keto and the modern-day ‘caveman’ eating style – on a scale of one to 10.

She examined Mediterranean, intermittent fasting, CSIRO, paleo and keto to see which diets actually work and the ones that don’t.

‘An analysis of popular diets shows that restrictive diets are generally ineffective in the long term because when food is suddenly limited, energy expenditure is reduced and when people become less active, energy use in cells is slowed, which can limit weight loss,’ she explained.

‘Increased hunger also ensues, so that once the restriction ends, more food is eaten than prior to the restriction until the earlier weight is attained. Dieting is also the number one risk factor for developing an eating disorder.

‘While dieting will always be popular, the cornerstones of good health should always be exercise (at least half an hour per day) and a varied diet full of whole, unprocessed foods, as well as the occasional treat.’

The ketogenic diet is a low carb, high fat diet that has gained popularity as a weight loss diet over the past five years. It focuses on cutting out carbohydrates but filling up on fatty foods to lose weight (stock image)

The ketogenic diet is a low carb, high fat diet that has gained popularity as a weight loss diet over the past five years. It focuses on cutting out carbohydrates but filling up on fatty foods to lose weight (stock image)

What you need to know about the keto diet

  • Eliminates many foods, such as from the fruit and vegetables, dairy, and grain food groups
  • Carbohydrate-containing foods, such as breads, cereals, rice, pasta, legumes, fruit, and starchy vegetables (like pumpkin, peas, and potato) must all be limited
  • Not aligned with recommended number of serves for each food group
  • Low in fibre
  • Early research indicates keto can cause havoc on gut health

KETO DIET

The ketogenic diet is a low carb, high fat diet that has gained popularity as a weight loss diet over the past five years.

It focuses on cutting out carbohydrates but filling up on fatty foods to lose weight.

‘Keto forces the body to use fat (or more specifically, ketones) as the main fuel source instead of glucose,’ Sophie explained.

‘Carbohydrates are severely restricted to around 50g per day (equivalent to two slices of bread and a banana) and fat constitutes 70 per cent of this diet.’

The diet encourages followers to eat butter, avocado, coconut, bacon, cream, cheese and some nuts but avoid grains, milk, yoghurt, most fruits, legumes, potatoes and many vegetables.

According to the Dietitian’s Association of Australia, keto diet isn’t recommended for the general population as the long-term efficacy and safety of the diet are unknown, having only been studied in the short-term.

Rating: 2/10

PALEO DIET

Paleo, or the 'caveman diet', mimics the foods eaten by our hunter-gatherer ancestors

Paleo, or the ‘caveman diet’, mimics the foods eaten by our hunter-gatherer ancestors

Known as the ‘caveman diet’ that mimic the foods eaten by our ‘hunter-gatherer ancestors’, Paleo eliminates grains, beans, legumes, dairy, refined sugar and processed foods  and oils.

The style of eating focuses on high intake of quality protein such as grass-fed meats, fish, eggs, seafood, limited fruits, healthy fats such as nuts and seeds and oils (olive, flaxseed, macadamia, avocado, and coconut) and fresh fruits and vegetables. 

‘Critics suggest that it is nonsensical to follow a diet like our predecessors for a number of reasons; the types of food available now are vastly different to what was available then, the human genome has had time to adapt to eating other foods such as grains and there is not one hunter-gatherer diet,’ Sophie said.

She pointed out that while the diet eliminates two important food groups – dairy and grains – paleo reduces sugar and processed foods.

Rating: 3/10 

The downsides to intermittent fasting

  • Significant reduction in calories (less than half or a quarter) compared to recommendations on some days
  • Risk of nutrient deficiencies on fasting days (e.g. you could eat 500 calories on a fasting day by having a slice of chocolate cake and a glass of milk only)
  • Involves counting calories which is not promoted within the guidelines
  • Some people find training performance suffers when fuel is insufficient

INTERMITTENT FASTING

Intermittent fasting is a dieting method where you restrict what you consume at different times of the day or the week, followed by a period of regular eating.

There are a number of different options available – the most popular of which is the 5:2 approach, which means you consume a total of 600 calories (2510 kilojoules) for men and 500 calories (2090 kilojoules) for women – and fast two days of the week.

‘Proponents claim intermittent fasting results in rapid weight loss, mental clarity, improved sleep and increased energy,’ Sophie explained. 

‘However, research indicates there is no significant difference in weight loss between intermittent fasting and continuous calorie restricted diets in the short or long term.’

But she pointed out there are evidence that suggests intermittent fasting regimens are ‘not harmful physically or mentally in healthy, normal weight, overweight, or obese adult’.

Rating: 6/10 if the diet includes whole foods and minimal processed foods.

CSIRO TOTAL WELLBEING DIET

The CSIRO Total Wellbeing Diet focuses on protein-rich foods, healthy fats, wholegrain breads and cereals and lots of vegetables

The CSIRO Total Wellbeing Diet focuses on protein-rich foods, healthy fats, wholegrain breads and cereals and lots of vegetables

The CSIRO Total Wellbeing Diet, which is backed by science, is a high-protein, low-fat, moderate-carbohydrate (low GI) diet (40 per cent kilojoules from carbohydrate rich foods).

The consumption of meat is recommended – beef, lamb or veal four times a week for dinner, plus fish and chicken or pork three times a week.

‘While no food group is excluded, the focus is on including protein-rich foods, healthy fats from fish and oils, wholegrain breads and cereals and lots of vegetables,’ Sophie explained. 

‘Critics of the diet argue that it promotes the consumption of large amounts of red meat and other animal product and high red meat intake has been associated with and increased risk of some cancers.’

‘Studies show this diet does result in slow steady weight loss, however no more than a higher carbohydrate diet.’

Rating: 7/10

MEDITERRANEAN DIET

Tong touted by health experts as the secret to a lengthy, healthy life, the Mediterranean diet promotes an 'approach to healthy eating' (stock image)

Tong touted by health experts as the secret to a lengthy, healthy life, the Mediterranean diet promotes an ‘approach to healthy eating’ (stock image)

What is a Mediterranean diet?

There is not one Mediterranean diet, but the diets of the people living in the 16 countries that border the Mediterranean Sea share common aspects:

  • High intake of plant-based foods
  • Core foods enjoyed every day: whole grains, fruits, vegetables, beans, herbs, spices, nuts and healthy fats such as olive oil  
  • Twice weekly servings of fish and seafood
  • Moderate portions of dairy foods, and occasional poultry Infrequent servings of red meats and sweets
  • Low in red meat, sugar and saturated fat 
  • Rich in phytochemicals, antioxidants and fibre 
  • Focus on fish consumption over red meat 25-40% of total energy comes from fat (focusing on olive oil) 
  • Eggs consumed four times per week 
  • Wine and coffee consumed in moderate amounts

Tong touted by health experts as the secret to a lengthy, healthy life, the Mediterranean diet has been crowned the healthiest nutritional plan for promoting an ‘approach to healthy eating’.

It’s rich in fruit, vegetables, wholegrains, legumes and olive oil, and features moderate amounts of fish and poultry – and the occasional glass of red wine.

The diet eliminates added sugars, refined grains like white breads and pasta, trans fats like in margarine, canola oil and processed meat.

‘The diet is more of an eating pattern, rather than a prescriptive diet, which makes it easier to follow consistently than other more restrictive diets,’ Sophie said.

She referenced a research that found the diet consistently performs well in relation to weight loss, reduction in cardiovascular disease and reduction of depression.

The PREDIMED study, published in the New England Journal of Medicine in 2013, showed the Mediterranean diet group had a third less heart disease, diabetes and stroke than the low-fat group. They also lost a little weight and had less memory loss.

‘The benefits can’t be narrowed down to one single food or factor but to some general themes,’ she said. 

‘Extra fibre, a diverse range of fruits and vegetables, whole grains and legumes, yoghurts and cheese, small amounts of fish and meat, red wine, nuts and seeds and good quality olive oil all played their part.

‘However, the authors believe that the olive oil itself was the most powerful single factor.’

Rating: 10/10 



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How does intermittent fasting benefit the health of women over 40? | The NY Journal



From 40 years of age, metabolic changes occur in the body of women, which can lead to weight gain, hormonal changes and other disorders

In the last months everyone talks about wonders practice intermittent fasting, not in vain according to information revealed by Google Trends was the most sought after diet in 2019 and so far in 2020. Although it is actually a millennial practice, the truth is that currently all kinds have come to light of contents that guarantee its immense benefits for gain health, lose weight Y live more.

In a particular way, the attention has been drawn to the benefits of intermittent fasting, for benefit women’s health. Between the 40 and 50 years old the woman’s body suffers hormonal changes What do they do slower metabolism and which is related to possible weight gain. A good ally to avoid and control weight gain is reduce calorie intake and stimulate certain metabolic processes. Various specialists in medicine and nutrition estimate that these changes can begin to occur from the age of 30, since it is the period in which reduces the production of growth hormone and that is related to a general decrease in muscle tone and the body burns fewer calories.

Also exist other factors that influence being overweight, which are based mainly on the reduction of physical activity and premenopausal hormonal changes, which are associated with a redistribution of body fat. At the same time, it is an age in which women are more likely to suffer an increase in glucose and cholesterol levels, especially when your habits and lifestyle in recent years they have not been the most suitable.

How does intermittent fasting help?

One of the main and most important health measures at any stage of life, it is lose weight. Be in control of your diet and choose to consume fresh, light food and of season, which are characterized by their high content of vitamins, minerals, fiber and antioxidants; it’s key. It is just as important avoid the intake of ultra-processed products Y doing physical activity, all are factors determinants in weight loss and the prevention of degenerative diseases.

In addition to all of the above incorporate the practice of intermittent fasting, makes the results much more fast, intense and effective. In the case of women’s health, extraordinary benefits have been reported, among which the following points stand out.

  • He intermittent fasting is a method that is directly related to the metabolic change, this is because after 10-12 hours of complete fasting, the body exhausts the glycogen stores and begins to burn ketones (a fuel made by the liver from fat). This process promotes weight loss and favors the balance in chemical levels of the organism.
  • He intermittent fasting It is characterized by periods in which you eat and others in which you fast, which stimulate a process called autophagy and who takes care of recycle or eliminate less healthy cells. This is wonderful since promotes self-regeneration of the entire organism.
  • The insulin increases when eating and is considered the main hormone involved in food energy storage, however this storage capacity is limited and once it is exceeded the liver converts excess glucose into fat. The good news is that this process works in reverse. when we don’t eat (that is, fasting) and is derived in a drop in insulin and glucose levels, factors that serve as a signal for the body begins to burn the stored energy. In simpler terms, fasting allows the body to use stored energy.
  • Additionally intermittent fasting is a practice that is related to a better physical and mental performance. In particular, main cognitive functions as is the case with concentration, memory and learning.
  • The body increases its energy levels naturallyl and it becomes much easier to perform daily activities and physical exercise.
  • One of the most effective benefits of fasting is related to its anti-inflammatory propertiess, which benefit the functioning of absolutely the entire organism and are key in the prevention of chronic diseases. Thanks to this, women experience minor symptoms related with menstrual cycle, menopause and balance hormone levels.

The best of all is that intermittent fasting is free, is a simple and accessible method for everyone, since they exist different variations that are adapted to the lifestyle of each person. It is more than a diet, a lifestyle that can be done anytime and anywhere, although it provides great effects for weight loss and control, it is a very powerful method to combat diabetes, cardiovascular diseases, improves the functioning of all organs, prevents inflammatory diseases and lengthens life expectancy.

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Intermittent Fasting May Not Work for Weight Loss, University of California Scientists Say | The NY Journal



In recent years everyone has been talking about the incredible benefits of intermittent fasting. A new study calls into question its weight-loss effects

The trends of nutrition, health and wellness have grown by leaps and bounds in recent years and with them all kinds of weight loss diets and that are also related to medicinal benefits, which improve the quality of life.

Intermittent fasting It’s one of the most popular methods in recent years, from one moment to the next everyone was talking about huge benefits. The truth is that it is a trend that has become very fashion in the wellness community. That is why in recent months the content related with intermittent fasting They are everywhere and thanks to them we have been able to learn about their great therapeutic potential. It has numerous studies and research works, who speak about its wonders.

Between the main benefits which many associate with intermittent fasting, is found weight loss; in fact it is a question that appears in numerous references.

However recently a study was released which could indicate otherwise. This is the work done during 7 years for him Dr. Ethan Weiss, cardiologist of the University of California San Francisco and who has dedicated himself to experimenting with fasting.

The truth is scientifically speaking intermittent fasting became relevant, after a series of promising studies in mice suggest it might be a effective strategy for lose weight in humans. So Weiss decided to try it himself by restricting his own eating to eight hours per day. Seeing that he lost weight, the issue caught his attention and in 2018 along with a group of researchers they started a clinical trial about.

The results were released this Monday and resulted quite surprising. In said investigation no evidence foundget the benefits of eat with restrictions of time as one good strategy to lose weight.

The study was done with people who ate at random schedules within a strict window of 8 hours a day and without eating in the morning. Candidates lost an average of 2 pounds for 2 weeks. While the participants who ate at the normal hours of food, with snacks allowed, they lost 1.5 pounds. The difference was not “statistically significant”, according to the UCSF research team.

The reality is that intermittent fasting in the last years the has returned most popular trend, great personalities promote their benefits; since famous artists preparing for their roles, in Silicon Valley I know launched an app to help people monitor your fasts and has been an important element for various health gurus. With all this, it is easy to understand why it was the most trending diet search on Google, according to the data released by Google Trends.

As part of the study the researchers found another possible downside to rperform more advanced tests, in which parameters such as fat mass percentage, lean mass, fasting glucose, fasting insulin, among others. Through these measurements, the researchers found that people who performed intermittent fasting in the long term they seemed to lose more muscle mass.

In conclusion, Weiss points out that there are many studies to be done, especially those focused on demonstrating how safe it is. fasting in people over 60 years of age and those who suffer from any chronic disease such as diabetes, obesity and hypertension. And he points out that he’s not ready to completely rule out intermittent fasting, although it will always be recommended in the long run. lose weight in a healthy way, without restrictions and eat balanced.

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