There are various types of dieting methods for weight control and health management. Intermittent fasting is one of the most widely used and popular weight control methods in recent years. It is divided into various types according to the difference in fasting time, but normally, you fast for 24 hours 2 days a week, and skip breakfast 3 to 5 times a week to maintain a feeling of hunger in your daily life. This type of intermittent fasting does not require any special preparation, so it can be started easily and has the advantage of being able to manage a relatively free diet. Also, according to the contents revealed through various studies, it is reported that intermittent fasting is effective in weight loss, insulin level control, and prevention of metabolic diseases. Now, let’s look at the benefits of intermittent fasting and how to do it. intermittent fasting effect
When it comes to intermittent fasting, the most important change is to change your body into a state in which you burn fat instead of accumulating it. The human body uses glucose as the main energy source required for normal metabolism, and if food is not consumed for a long time, it uses fatty acids accumulated in adipose tissue. It is said that intermittent fasting increases the fasting time and changes the body from not using fat well to a body that burns fat well, preventing overweight caused by fat accumulation and improving obesity. Intermittent fasting may also help improve insulin resistance. Insulin resistance is when the body’s response to insulin is lower than normal. When you develop insulin resistance, your blood sugar doesn’t drop easily and you need more insulin to maintain normal blood sugar levels. And if the insulin resistance persists, it can cause chronic diseases such as diabetes, hyperlipidemia, and obesity. However, if you increase the fasting time with intermittent fasting, you do not need to control blood sugar, so insulin secretion is reduced and insulin sensitivity is improved, which helps to prevent various metabolic diseases. In addition, the effect of improving blood vessel health through stabilization of blood pressure and heart rate, improvement of inflammatory diseases such as arthritis, and improvement of brain functions such as thinking and memory are also major effects obtained from intermittent fasting. intermittent fasting method
Intermittent fasting can be divided into various types depending on the fasting time and the way you eat. The most popular intermittent method is the 16:9 method, where you fast for 16 hours and eat only 8 hours. There is a 5:2 fasting method in which you eat 5 days a week and fast 2 days a week, and a 12:12 method in which you fast for 12 hours and eat for 12 hours. In addition, there are various types of methods such as 19:6, 20:4, etc. If you suddenly reduce your food intake during intermittent fasting, it is recommended to gradually reduce the amount you eat as much as it can put a strain on your body, so that your body has enough time to adapt.
One of the important things to do when practicing intermittent fasting is to prevent muscle loss. At mealtimes after fasting, it is important to eat a balanced diet of high-quality protein to prevent protein loss from muscles. It is also a good idea to eat a diet rich in fiber and fat. However, you should be careful because eating processed foods, fast foods, and fatty high-fat foods that contain a lot of trans fat can cause weight stagnant or gain.
It is also important to set a time and amount to drink during intermittent fasting. Drinking plenty of water during fasting has the advantage of reducing hunger and also prevents dehydration. And regular strength training is also a good way to prevent muscle loss that can be caused by intermittent fasting. However, if you exercise on an empty stomach, your blood sugar level will drop sharply, which can cause abnormal symptoms such as dizziness and dizziness. In particular, if you don’t have enough energy to exercise, your risk of injury can also increase. Therefore, it is advisable to exercise after mealtime during intermittent fasting.
In addition to the problems mentioned above, excessively continuing intermittent fasting can lead to an imbalance in nutrition and cause various side effects. In particular, it is recommended that children, adolescents, and pregnant women in the growth stage where nutrition supply is important should refrain from intermittent fasting as it may cause problems. And as mentioned before, intermittent fasting can help prevent diabetes by improving insulin resistance, but if you already have diabetes, you should be careful as it can cause problems such as hypoglycemic shock.
Learn more about the effects and methods of intermittent fasting. I hope that the various information introduced will be helpful and I hope you have a healthy and happy day today.