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What is Intermittent Fasting and How to Do the Right Way – Complete Guide

Want to know what Intermittent Fasting – JI is ? Read the article to the end to know everything about this new method used for weight loss, among other things.

When we talk about weight loss, we are venturing into a world full of concepts, which may or may not work in weight loss. We can say that today’s weight loss methods leave a lot to be desired, and make people give up on losing weight in a healthy way.

With this, there are more and more individuals with problems of hormonal imbalances or even more serious effects due to the inefficacy of some restrictive diets, which only injure people’s bodies.

There are many methods that teach eating a few in a few hours, skipping a few meals, not eating at night, and as we can see, these concepts are only adaptations that try to understand how the body works, to burn fat naturally.

 

See What You Will Learn In This Article Hide ]

  • What Is Intermittent Fasting?
  • What are the effects of intermittent fasting on the body?
    • Natural Cancer Prevention
    • Insulin
    • Genes Function
    • Hormone HCG (Growth)
  • Does Intermittent Fasting Slim?
  • How to Blink Fast in the Right Way?

What Is Intermittent Fasting?

 

Contrary to popular belief, JI – Intermittent Fasting is not a diet, but a style of eating.

Inside JI, what matters is not the food you need to consume, but the time you are going to feed yourself.

What is Intermittent Fasting and How to Do the Right Way - Complete Guide

Nowadays, it may seem strange to spend hours and hours eating nothing solid, but this is a common practice in some religions. Priests and followers often practice fasting as a way to make the body cleaner to reach a possible spiritual elevation.

In antiquity, people did not feed themselves as often as they do nowadays, even because of the scarcity of food, so we can say that our body can stay for several hours without solid food.

The intermittent name comes from the change of time between fasting and feeding. There are many ways to practice JI , and each person chooses what is most practical for them to do.

 

What are the effects of intermittent fasting on the body?

 

Staying for several hours without eating will trigger a number of effects on the human body, including hormones, when the body makes some changes so that fat, which already exists, can be available to the cells.

In turn, the cells begin some recovery processes, and also alter the expression of the genes. See, the main changes that occur in the body when there is the practice of fasting:

 

Natural Cancer Prevention

With periods of fasting, the body begins to promote repair at the cellular level, including the digestion and removal of proteins that no longer work inside cells and that could initiate cancerous processes.

 

Insulin

Organisms that are resistant to insulin begin to improve this resistance, and levels of the hormone decrease appreciably. The lower the insulin levels, the more fat will be released for burning.

 

Genes Function

Genes that are linked to longevity and immunity undergo changes during periods of fasting.

 

Hormone HCG (Growth)

The levels of this hormone increase up to 5 times during JI practice. This will help gain muscle mass and burn fat.

 

Does Intermittent Fasting Slim?

 

Although JI studies are still very recent and scarce, we can say that practicing this type of diet leads to weight loss.

The main reason for this is linked to some very simple factors, such as the decrease in the number of meals that ends up reducing the consumption of calories, which are responsible for weight gain.

In addition, the JI messes with the body at hormone levels, making the body have more ability to burn fat naturally.

As explained in the Weight Loss Method of Time , insulin is one of the responsible for weight gain, as the levels of this hormone decrease greatly with the practice of JI this is also a way to lose weight more easily.

What is Intermittent Fasting and How to Do the Right Way - Complete Guide

Due to all this hormonal revolution, short-term fasts end up increasing the functioning of metabolism. In short, the practice of this type of diet causes a lower intake of calories and a greater burning of fat, which leads to weight loss.

 

How to Blink Fast in the Right Way?

 

There are several ways, or protocols, to practice the JI, the basic requirement is to determine the time of day, or the week, when the fast will be done, and what the feeding period will be.

See the main protocols for JI practice:

What is Intermittent Fasting and How to Do the Right Way - Complete Guide1 – Protocol Eat-Stop-Eat
Method that became famous through Brad Pilon and also one of the most used. It consists of periods of fasting of 24 hours that can be done, once or twice a week.

So, if you dine on Tuesday, you should not eat solid until dinner on Wednesday. If you have coffee at the farm, you should not eat until the coffee on Friday and so on. The person who decides what the last meal will be and when it will be next, what matters is to obey the rules during the 24 hours of fasting.

During the fasting period, liquids such as water, coffee, tea, and non-caloric beverages may be ingested.

If the idea of practicing this protocol is slimming , it is necessary not to overeat during the feeding period. Beginners may not be able to stay so many hours without eating, so it is advisable to choose shorter periods of time and gradually increase.

 

2 – 16/8 Method or Leangains Protocol

This protocol was defined by Martin Berkhan, from the website LeanGains.com , hence the name. In this method the feeding window is 8 hours and 16 hours without eating, it is recommended that women fast for 14 hours and feed with 10 hours.

The number of meals in the feeding period is free, just do not exaggerate the quantities. An idea of time is dinner at 9:00 pm and then eat again only at 1:00 pm the other day, skipping breakfast.

 

3 – Diet 5: 2

Perhaps the easiest to follow for anyone who is starting, as it allows normal eating for 5 days a week, and decreases calorie intake in the other two days (500 for women, 600 for men). This method was known through the English physician Michael Mosley.

In this way, it is possible to feed normally every day except on Tuesdays and Thursdays (example), where you will make two meals with 250 calories each (women) and 300 each (men).

In order to lose weight with this protocol it is necessary not to extrapolate in the normal day’s diet, try to combine this method with a well-balanced diet like the Time Slimming Method .

Adriano Antonio Rodrigues Silva

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