Good Lifestyle

Intermittent fasting has been trend in recent years, with big names (and adjustment) such asVanessa Hudgens popularize. However, we wanted to consult an expert,Sydney Greene, MS, RD, to see if fasting is in good health for you. What did we discover? As is the case with just about any regime, it is respective to the individual.

Find out if you are an ideal candidate for fasting, what is health healthy, and see if it will help you achieve your health goals.

In general, fasting an effective and healthy weight loss method?

"Yes, studies have shown thatOverweight and obese individuals will lose weight When sticking to a restricted food motif, mainly an eight-hour meal window, "explains Greene." However, emerging research has examined both the results of restricted schedules of time and calorily restricted plan regimes and found similar results. "

In other words, which can be a successful weight loss method for a person may not be almost as effective for another.

"The fast can work for a person, but to be tortured for the next, just like decreasing calories can succeed for some and not others," she adds.

Some people benefit from aintermittent fast diet. In a former article, Patricia Bannan, MS, RDN and health-based nutritionist, explained how intermittent fasting favors and accelerates the fat burning process.

"Intermittent fast causes glucose concentrations (sugar) to decrease and lipolysis (oxidation of fatty acid) to significantly increase during the first 24 hours, which helps the body decompose stored fat", Has she declared.

Who should not fast?

Greene says that women trying to become pregnant are pregnant or breastfeeding should not quickly.Cedrina Calder, MD, explained why fasting would be prejudicial to a pregnant or breastfeeding woman in thesame article: "Pregnancy and breastfeeding require sufficient calculation of calories for the adequate development of baby and milk production. Fasting periods will interfere with your caloric consumption, if the pregnant woman and breastfeeding should not make a Intermittent fasting. "

Those who have type 1Diabetes It should not be experiencing with fasting, especially because these people receive insulin, which is essential to pump survival and "the irregular fluctuations of food intake can seriously affect insulin levels , "Says Greene.

Others who should look for another method of weight loss are those with cardiovascular disease, hypertension and even those with anxiety, depression or severe mood swings.

"Although some studies have examined fasting and depression, there is more evidence to support steady consumption of whole and nutritious-dense foods and cerebral health," says Greene.

Who is a good candidate for fasting?

Those who areprediabet, or about to develop type 2 diabetes - the type caused mainly of poor diet and bad obesity. These people are at higher risk ofhyperglycemia, or the state in which there is too much glucose (sugar) circulating in the blood and not enough insulin to balance it. In other words, these people would benefit from a decline in blood sugar.

"Fasting has shown 3 to 6% of blood glucose," says Greene.

People who are overweight or obese and try to lose weight for health reasons would also benefit from a fast if they found that the collection of a healthy meal plan was not effective.

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What does an effective fasting look like?

"A quick 12 hours with 2 hours between meals is an ideal configuration," says Greene.

These respective gaps in the consumption intervals facilitate digestion and finally allow the body to restore and regenerate the new cells.

"If 12 hours are comfortable, the experiment of 13 or 14 hours can be beneficial. I find that guests have breakfasts in the morning and stop eating earlier in the day, rather than continue fasting in the morning, They are less concentrated on the food that the sun begins to lie down, which is consistent with our body's circadian rhythm of our body, "says Greene.

If fasting you cause you to remain obsessed on the food however, thatstress The answer can hinder the results by being too happy during your feed intervals or by reducing activity levels. If you are not sure fasting is just for you, Greene suggests jumping the evening snack and fasting dinner at breakfast.

"I recommend to my clients to target one night from 10 to 12 hours overnight. For example, breakfast at 8 o'clock and the last bite at dinner ending at 8 pm, this is much more manageable than a Time cut off from 3 h or hour of departure. 11 am - The key with a sound period of fasting is to make it realistic and feasible, "says Greene.

What is the best way to start fasting?

"The key with fasting is to stick to a regular structure," she says. "I have seen people irregular depending on their schedule, then to become frustrated when they do not feel or do not see the advantages. If fasting is a tool, someone will use, life must fall into line with her, and if he does not do it, it could be a sign you need to rethink that. "