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Periodic fasting
Last reviewed: 23.04.2024
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The term "periodic starvation" implies being without food for a long time. The gap between the last meal before a night sleep and breakfast is called hunger, and between breakfast and dinner - food. There is a theory that prolonging the first stage and cutting the second, the person strengthens his health, more successfully fights against illnesses, stabilizes weight. Followers of this method consider such a small stress for the body an excellent way to start cell regeneration, get healthier, lose weight.
[Indications
The main motivation of people resorting to periodic starvation is the desire to feel better, to look good, to live longer. Indications for the appointment of such a cyclic diet:
- periodic fasting for weight loss - is based on a calorie deficit, like any diet, but is perceived by the body more easily and comfortably, allowing you to accustom yourself to a more organized and structured diet;
- periodic fasting for drying - the sports term "drying" implies the preparation of athletes for competitions, which includes not only training, but also a diet to get rid of subcutaneous fat, to emphasize muscle cubes;
- periodic fasting in bodybuilding - sport, the purpose of which is to demonstrate the beauty and perfection of the body by maximizing the development of various muscles and the ideal proportion of the body. This is a modern and more careful approach to the athlete's body. Another, classical method involved building muscle mass by consuming a large number of calories in combination with intensive training, then drying with a sharp restriction of food, which became an excessive burden on the heart and kidneys.
General information of the periodic fasting
Periodic fasting is also called interval. In itself, it is not a diet, although it is built on the restriction of calorie intake. The essence of it in the structuring of food intake: a long period of abstinence from food is compensated by a shorter interval of the food window, during which the body provides the daily rate of food. During the famine, water and other liquid are drunk, including coffee and tea, without the addition of sugar, cream or milk. The first meal should be the most plentiful, followed by a falling, light dinner. For athletes using this technique for drying, it is important to conduct training at the end of the starvation phase, with an empty stomach, so the fats are best burned.
The scheme of periodic fasting
For bodybuilders and athletes, special schemes for periodic starvation were developed, then they were picked up by all the others, striving to keep in shape or lose weight. Each of them is indicated by a fractional number or two digits, in the denominator (the first number) of which the number of hours of hunger is denoted, the numerator (second) is the duration of the food window. In total, they are 24 - the number of hours in a day. These numbers can be either equal, or the first is greater. Let's characterize them:
- periodic fasting 12/12 - most suitable for beginners, in fact, most people unconsciously adheres to this scheme. For example, after coming home from work and having supper at 7 o'clock, we have breakfast at 7 am;
- periodic fasting 16/8 - this phase relationship is recognized as more effective than the previous one. This is the basis for the periodic starvation of Martin Berhanu - a famous American journalist, nutrition coach, blogger. In addition to the 16 hours of abstinence from eating, he recommends 2 times a week to perform intensive training on an empty stomach, after which breakfast is tight, including large portions of protein (40% of the diet), carbohydrates, lots of vegetables on the menu, in days without training - fats, proteins (70% ), vegetables. During exercise, use 10 g of amino acids BCAA - a building material for cells. The entire 8-hour meal rate is divided into 3 receptions, from which exactly half of the total volume is allocated for breakfast;
- periodic starvation 20/4 - the authorship of this regime belongs to Ori Hofmekler and is called the "warrior's diet". He provides the same training for an empty stomach, which are rewarded only with a glass of yogurt or yogurt, a couple of boiled eggs. A plentiful supper plays the main role, but the dishes must follow in a certain order: fiber (salads from vegetables), proteins (meat, poultry, fish), carbohydrates (desserts);
- periodic fasting 23/1 - means eating once a day, the liquid is not limited. This scheme is more debilitating, and therefore more effective;
- periodic fasting 24/24 - applied twice a week, caloric weekly load falls on the last days of the week. The menu should have a lot of protein and little processed food.
Benefits
Studies have shown that periodic fasting is accompanied by various physiological changes, including oxidative processes, blood pressure, blood lipids, the risk of cancer, cellular metabolism is restored, growth hormone is released, blood glucose is reduced and insulin sensitivity is improved, and the ability to control appetite. The use of periodic fasting increases from parallel physical activity, training.
Complications
Unthinking use of schemes of periodic fasting with ignoring contraindications and without consulting with nutritionists can harm health. The list of possible complications includes: hypoglycemic coma (with an elevated blood glucose level), the formation of stones in the gallbladder and kidneys, blood clots in the vessels.
Reviews and results
Depending on what goals people pursued, using this theory, the results are divided and reviews about them. Many shedding weight and not bothering themselves with occupations in the gym, noted its inefficiency and came to the conclusion that it would not be possible to lose weight without limiting calories. The people of the sports warehouse who apply periodic starvation to themselves give a positive assessment and note that it teaches self-control, allows to isolate the true hunger from the chewing reflex, teaches respect for the process of eating, and does not mindlessly swallow it, makes the body embossed, sates his health and cheerfulness. If there are different schemes, you can choose the appropriate one for each option.