Is intermittent fasting a good idea
Fasting probably has as many supporters as critics, and it is not suitable for everyone to give up food or limit the usual amounts of food. However, if you follow the exact recommendations and prepare the body carefully, fasting has many health benefits. Fasting or fasting is deliberate abstinence from food-drink or both for a period. Fasting can be complete or partial.
Fasting can be classified by duration.
One day – a very short fast or no-load day
5-7 days short curative fasting
10-14 days average curative fasting
21-28 days long healing fasting
40 or more days of extreme fasting
Shorter 12-16 hours of fasting may also be useful, although there are currently insufficient studies to show their beneficial effects compared to fasting during the day.
Fasting is an excellent way to eliminate residues accumulated in our body over time and have begun to disrupt metabolism. Fasting gives the digestive system a break, and therefore it is easier for the body to digest food after fasting, and it is also easier to absorb useful nutrients.
Many vegetables and fruits have disappeared from the table, with semi-finished products, which often contain large amounts of sugar and promote inflammation. Giving the body a break from This improves digestion and helps the body restore balance.
The purpose of fasting is needed to be precise.
Fasting should not be initiated involuntarily or against the will. There is a big difference between voluntary water fasting and forced starvation and the results obtained from them. In the first case, a person decides that fasting is useful for healing to body and mind. Therefore, he is also psychologically ready in advance. Violent starvation, however, causes stress because it to endure it unprepared.
When planning a fast, you should consider your state of health with the age of the illness and many other individual circumstances, and then decide which quick is best for you. Partial fasting or eating vegetables for a while is probably suitable for everyone, but in the case of water Fast, consult a doctor or fasting specialist for health problems.
Although fasting has been practiced for millennia, experts have not reached a consensus on how beneficial or harmful fasting is for our bodies. Fasting is often used for weight loss, but it is important to know that the benefit of fasting is primarily to cleanse the body and not so much to lose weight.
Although fasting does help lose weight, the number of weight lost at the beginning of fasting is due to the loss of fluid rather than fat. It is not possible to extract energy from food during fasting, and therefore it takes it from the glucose found in the liver and muscles. This process begins about eight hours after eating the last meal.
When the last dose of glucose from the body is used, the body begins to burn fat as an energy source, resulting in the desired weight loss. However, it does not benefit long-term weight loss, and when you return to your previous diet, you may give pounds as quickly as you lost them.
Therefore, it is important to think about what is the purpose of the fast before you start. If you want to lose centimeters of your waist size permanently, fasting is not the first sensible solution. However, if the goal is to cleanse the body and rid the body of toxins, it is worth trying fasting.
Fasting accelerates the aging of toxins from the body.
There are too many refined and processed foods on the human table in today’s western society containing small amounts of antioxidants and vitamins important for the body—away to release toxins from the body more effectively. Unhealthy eating has resulted in the deposition of toxins and the preservation of substances that, when consumed over a long period, accelerate the aging process, increase the risk of diabetes and impair organ function. Fasting is one way to rid the body of toxins more effectively.
If you limit the consumption of carbohydrates and give up food altogether during fasting, the body goes into a state inside the ketone, which leads to a lot of fat burning and detoxification.
Ketones are energy molecules in the blood that are produced from fat. From the body to urine When quickly, the body reaches the keto state is individual. In the Keto state, the blood ketone bodies in the body are higher than the level of glucose in the blood. Ketone bodies become the body’s main source of energy. .The lower the insulin level in the body, the stronger the ketosis. Excess keto bodies or by-products of fat metabolism formed during the ketotic state are excreted in the urine. How quickly the body reaches the keto state is individual. Usually, it takes 1-2 days.
It is important to know that ketosis is not a harmful condition, but you may feel tired, dizzy, or irritable while going into ketosis. It can also be accompanied by bad breath in the mouth and can have a metallic taste. Ketosis and ketoacidosis, a life-threatening condition, are often confused.
Critics again argue that in reality, there is no need to fast to get rid of toxins because the body already does so naturally. The liver, lungs, kidneys, colon, and skin take care to release toxins stored in the body. However, whether to support the body in the form of fasting must be made by everyone. There are several other positive benefits of fasting.
Fasting activates the hormone of growth or youth in our body.
One of the positive effects of fasting is an increase in growth hormone (HGH or Human Growth Hormone), which occurs in the body 14 hours after the last meal. The growth hormone is a substance produced by the human body. Its role is to regulate growth, develop muscles and organs’ growth, and organize carbohydrates and proteins’ metabolism in fats. Artificial use of growth hormone is prohibited among athletes because it affects the performance of athletes.
The beauty industry associates growth hormones with the harmony of eternal youth. Simply put, growth hormone helps you stay younger for longer In addition to fasting, the levels of growth hormone in the blood also increase during exercise and proper sleep.
Positive effects on health and well-being
For example, fasting helps lower the levels of triglycerides in the blood needed for energy production, but their high levels indicate too much fat in the blood that is not good for the body. For example, fasting helps lower the levels of triglycerides in the blood needed for energy production, but their high levels indicate too much fat in the blood that is not good for the body.
During the first 48 hours, large amounts of the so-called happiness hormones endorphins are released into the blood, which positively affects our overall well-being. The release of endorphins is a response to metabolic stress in the body. It is also believed that fasting strengthens the immune system by reducing free radicals in the body.
Free radicals are oxidants that are inherently overactive compounds. They are necessary for normal metabolism and cell function, but excessive amounts become dangerous to the body. Fasting also helps regulate inflammation in the body and can help prevent cancer cells from forming.
Fasting gives rest to the digestive system, which has a positive effect on our overall health. Experiments on mice show that fewer meals positively affected both brain and heart function and helped regulate blood sugar levels.
Types of fasting
Fasting can also be classified according to what / nutrients a liquid/fasts and consumes.
Fasting does not necessarily mean giving up food altogether, but it can also limit the amount of food you eat and make changes to your diet.
Dry fasting is the most extreme type of fasting that excludes any food and drink for a certain period / maximum of 72 hours / The roots of this fasting are religious and spiritual, and it is recommended only under strict medical supervision.
Water fasting – it is allowed to consume water. The recommended amount of fluid per day is 2-3 liters or 28-35 ml/kg body weight. Natural herbal teas such as red clover, chamomile, rosehip, and ginger can also be consumed.
Periodic fasting and its subspecies
Periodic fasting is extremely popular because it does not mean giving up food, but you have to follow the rules when you can eat. Periodic fasting gives our body’s digestive system time to rest. Critics say that such fasting does not affect metabolism, but some studies claim the opposite and highlight its positive effect on metabolism.
As fasting must be based on the organism’s specifics, it is recommended to try out how it responds to such periodic fasting. Periodic fasting could be started once a month or once a week
16-hour fast -Fasting for beginners is probably one of the most suitable types of fasting. For this fasting, the rule is 16 hours without food, and within 8 hours can be eaten. It does not mean consuming insane amounts of food but still follow a balanced diet. Two meals could be planned in eight hours. It doesn’t matter what time the first meal of the day is, but it should be taken into account that the allowed food window is 8 hours. For example, if you eat the first meal in the morning at 9 o’clock, then the last meal should be no later than the evening before 5. After that, it is no longer allowed to eat for 16 hours16-hour fastings have a good effect on the body’s energy level. You could try for a few days and see how you feel. 16-hour fasting is easy to follow; you need to find a suitable routine.
5: 2 fasts – 5 days a week eat normally and 2 days a week minimal, 500-600 calories. Fasting is suitable for many people because they do not specify what they should eat. Care should be taken not to overeat calories and to monitor a balanced diet and not grab junk food. Care should be taken not to overeat calories and to monitor a balanced diet and not grab junk food. Otherwise, instead of the desired weight loss, you may be surprised by extra pounds. Such fasting can also cause problems for those with an eating disorder, so fasting is not recommended. For example, during fasting, the following foods/eggs and vegetables can be combined, yogurt with berries, grilled fish or lean meat with vegetables, soup fruit, and plenty of salad with lean meat.
Preparation for fasting
Make clear the purpose of fasting
Check the fast-paced press to be aware of what fasting means both physically and mentally.
Give your body as many vitamins and trace elements as possible during the 2-5 days before fasting.
In the case of a fast, the last day before noon is lunch before 2 pm to 3 pm
It is recommended to perform an enema cleansing with an enema before water fasting to prevent poisoning.
Fasting should relieve intestinal toxins, so intestinal cleansing is initiated at the beginning of therapy with small aids. It is recommended to take laxatives and/or perform enemas with warm water. Diarrhea should be taken at the latest the day before. In most cases, salt-containing laxatives or glabrous salt may also be used with castor oil or plum juice.
Certain medications should not be used during fasting (It is forbidden to discontinue essential medications without consulting a doctor!);
Quit smoking and alcohol;
Stay in the fresh air and nature as much as possible, move more, relax and take time to meditate;
For those who have used a lot of medication, a long, slowly changing preparatory diet is recommended;
Consume at least 1 liter of nutrient-rich fluid per day. Combine:
750 ml of cleansing herbal tea: mixed red clover, chamomile, rosehip, and ginger.
200 ml of fresh homemade berry or fruit juice diluted with water;
500 ml of warm potassium-rich broth (the main sources of potassium are foods of plant origin: raisins, dates, apricots, pumpkin, cabbage, potatoes, carrots, onions, beets, spinach, apples, grapes, cherries, and bananas). Boil the potatoes, fibrous beans, celery, and zucchini in water until soft, then mix. Such a vegetable broth prevents the stomach from becoming excessively acidic during starvation;
300 ml of fresh vegetable juice (from green leafy vegetables and beets).
the fast has lasted 2-3 days; then there are no problems with restoring food digestion. You can eat the same food as before fasting.
After fasting for 6-10 days, it is necessary to give the body time to remove the harmful substances or residues that have started to move in the body during starvation.
After 6-10 days of water fasting, the food must be liquid: fresh vegetable juices, plant extracts, fresh fruits, vegetables can be eaten lightly steamed.
Do not overeat (excessive or improper diet after fasting may cause stomach irritation, abdominal pain, and constipation).
Eat slowly, memory food properly.
Avoid over-salted, spicy pickled foods, sugar, and processed saturated fats.
Consume stewed or fresh vegetables and fruits. Also, buttermilk, sour milk, porridge, and vegetable purees are suitable. During recovery, it is good to drink rosehip, rowan, or currant tea, to which you can add a little honey if desired.
The intestines must start working during the first three days of recovery. To stimulate it, it is necessary to eat boiled grated beets.
The recovery period is the most responsible stage in fasting. The longer the fast, the longer the recovery period.
Starting fasting and possible side effects
During fasting, the body needs to get enough fluid. Faster often suffers from dehydration because giving up food during complete fasting means that your body does not get any fluid. Excessive water consumption is important in the fight against hunger.
Nutritionists recommend eating only fruits and vegetables and 250 g of natural yogurt or sour milk a day or two before going on a water fast to prepare the intestines and body for the fasting period. “During water fasting, the recommended amount of fluid is 2-3 liters per day or 28-35 ml/kg body weight. To avoid the feeling of coldness, you could consume warm herbal tea without sugar during fasting; if necessary, you can add a little honey to the drink,
If you are used to a good breakfast, lunch, dinner, and snacks, fasting can be quite a challenge. The body’s fasting process begins eight hours after the last meal when the intestines have stopped consuming nutrients. During the first 24 hours, the body burns out sugar and develops fatigue, general weakness, and headaches.
Fasting can also increase the body’s stress levels and lead to restless sleep. Dehydration, hunger, and lack of sleep during fasting can lead to headaches.
Fasting can also lead to heartburn, as a limited amount of food reduces stomach acid, which helps digest food and kills bacteria. Even smelling food or thinking about food during fasting can signal the brain that it needs to produce stomach acid, which can cause heartburn. Bad breath is also a side effect of fasting.
Ultra-fast weight loss and so-called pointless starvation do not go unnoticed because the body adapts to hunger in a timed and cardinal way. Still, it must be remembered that many (bad) consequences do not manifest themselves until years later. The return from long-term starvation must also be carefully timed and gradual.
All the best