The method gained popularity in 2016. It was then that a biologist from Japan, Yoshinori Osumi, discovered the processes of autophagy to the world and became a Nobel Prize winner.
Intermittent fasting is about changing your diet.
- You gradually shorten your meal period and increase your skip period.
What is it for?
- Creating a significant break between meals allows the body to use fat stores as fuel. Thus, there is a decrease in body fat and weight loss.
- This diet starts the process of autophagy in the body – self-cleaning of the body from decay products that accumulate for many years. In search of food, the body begins to look for its own reserves, and toxins are used.
This wellness practice is recommended for people suffering from:
- obesity of any degree;
- skin diseases – psoriasis, dermatitis.
There are several known techniques for intermittent fasting. The difference lies in the length of the meal period.
1. Intermittent fasting 16/8. The break between the last meal in the evening and the next breakfast is 16 hours. This method is the most common among fans of this technique and the most gentle.
2. Intermittent fasting 18/6. The duration of refusal to eat is 18 hours a day. The break between the last meal and the next breakfast is 18 hours. It is recommended to switch to this technique gradually, increasing the break between meals.
3. Intermittent fasting 20/4. The toughest and yet most effective method of intermittent fasting. It is this option that is recommended as a curative, health-improving fasting.
Once you’ve made the decision to practice intermittent fasting, there are a few important rules you need to know and follow.
- First of all, don’t forget to drink water. The average intake of pure water for a person per day is approximately 1.5 liters (30 ml per 1 kg of body weight, if there are no medical contraindications). This rate may vary depending on the degree of physical activity, on the temperature of the external environment in which we find ourselves. In the hot season, you need to drink more water.
- Before you start intermittent fasting, you should consult with your doctor. This is especially important for people with chronic diseases.
- It is better to enter intermittent fasting gradually in order to reduce stress levels for the body.
- Monitor your daily calorie intake, balance of fats, proteins and carbohydrates. If you are doing intermittent fasting for weight loss, remember to create the necessary calorie deficit.
- Observe the measure. As with any technique, it’s important not to overdo it with intermittent fasting. Doctors recommend not to practice this diet for more than 1 week. Then you need to take a break, returning to your usual food intake, observing the principles of a healthy diet and calorie intake.
Practice the Intermittent Fasting System and be healthy!