INTERMITTENT FASTING
#SYSTEMPHARMHEALTH
INTERMITTENT FASTING is a food scheme in which eating is allowed only for a certain period of time. The whole essence of the system is the alternation of the “hunger period” and the “food window”.
For example, the most popular scheme is 16/8 – 16 hours of hunger and 8 hours of food intake (or 20/4 – 20 hours of hunger, 4 hours of food intake). And during these 16 (or 20) hours of hunger in the body, amazing processes of “self-burning” of intracellular waste take place.
IN 2016 JAPANESE SCIENTIST YOSHINORI OHSUMI GOT THE NOBEL PRIZE IN MEDICINE AND PHYSIOLOGY FOR THE STUDY OF THE AUTOPHAGY PROCESS.
Autophagy is the natural, regulated mechanism of the cell that removes unnecessary or dysfunctional components. in the process of observation, Yoshinori Ohsumi found out that the level of autophagy depends on the level of energy in the cells. When energy is low (the cell is hungry), it destroys damaged or old proteins more intensively, making them a source of energy.
INTERMITTENT FASTING PRINCIPLES:
There are schemes 16/8, 20/4, 23/1. The most popular of them is 16/8.
- Let’s say the last meal was at 7:00 pm, it means the next day you eat in 16 hours – at 11:00 am.
- You will have an 8h food window.
- In these 8 hours, you could have 2-3 meals.
- Drink plenty of water during hours of hunger. Coffee and tea without milk and sugar are also possible.
INTERMITTENT FASTING ADVANTAGES:
✅ WEIGHT LOSS.
The most obvious effect of IF fasting days is weight loss. Due to the rather long fasting intervals, the body receives less calories. Studies show that, on average, weight loss is 3–8% in 3–24 weeks.
✅ REDUCES THE RISK OF TYPE II DIABETES.
In particular, the body’s sensitivity to insulin increases, which causes a decrease in the level of this hormone in the blood. And low insulin forces the body to more actively process existing fat deposits into energy. It also reduces the risk of type II diabetes.
✅ AGING SLOWS DOWN.
IF increases the body’s resistance to oxidative stress – one of the main provocateurs of aging and chronic diseases. IF also strengthens the immune system.
✅ IMPROVES HEART HEALTH.
Intermittent fasting reduces the effects of a number of risk factors that can negatively affect the cardiovascular system. Thanks to IF, blood pressure is normalized and the general condition of the heart and blood vessels improves.
✅ THE BRAIN FUNCTION IMPROVES.
Brain activity is activated, stress resistance increases. And the “hunger hormone” ghrelin helps to restore nerve cells involved in memory processes.
Like all dietary regimens, intermittent fasting has its own contraindications, so it is best to consult with your doctor for choosing a dietary regimen.
Let’s take care of health together