Probably you have often wondered if there is a different eating pattern than the one at fixed times? The answer is yes, and this method is called Intermittend Fasting. What is it and how does it look in practice? Read the article and find out if IF is for you.
Intermittend Fasting (IF), this type of nutrition was termed "periodic faste". This is the subject of old-age bodybuilders' arguments with the supporters of this theory. In this article, I will present all the pros and cons of this non-standard mode of nutrition that both parties put forward. Which site is right? Is this a breaking point in nutrition or dead end? After reading the article, you will be able to evaluate yourself this matter.
Let's start with the theory - what is Intermittend Fasting actually?
In general, I want to point out that this theory contradicts all book rules that were previously considered "staple". IF is nothing but a temporary fasting consisting of constant periods of eating and unconventional breaks between meals. Before I start describing, I will firsly present the most commonly used methods
20/4 - 20 hours you fast, 4 hours you eat
16/8 - 16 hours for fast, 8 hours for eating
What do the individual periods mean? Consider the first example 20/4. The number 20 means the number of hours that should be fasting, i.e. during this period no meal can be consumed. The only thing that can get to your stomach, basically must be water. The number 4 is the number of hours that the entire daily caloric demand needs to be consumed. It seems difficult and strange, but it is possible. Since IF is mainly used during the reduction period, the intake of the necessary amount of calories can fit in 3 meals.
One of the promoters of this diet is Martin Berkhan. He is convinced that Intermittend Fasting will help to lose unnecessary kilograms, improve insulin sensitivity and lower blood glucose levels, thus increasing life expectancy.
6 meals a day VS all calories eaten in 4 hours.
All theories and diets clearly indicate that the intervals between meals should be within 2 - 4 hours. This is justified by the fact that the food that is constantly supplied to the body does not allow to slow down the metabolism and is currently being supplemented with all nutritional deficiencies in the body. The IF method is a total contradiction.
The main assumption of a periodic fast is to consume the required caloric pool in the hour of your choice. It does not matter if your diet window will be between 11.00 - 15.00 or 17.00 - 21.00. It is important, however, that this period occurs at the same times each day.
In the IF method, it should be noted that he does not rely on 4 hours of impunity for 4 hours a day. During this time, all necessary macronutrients should be delivered to the body with the appropriate division. Food, as in the case of standard diets, should be varied and full-value.
If your previous diets did not work for you, try this unconventional way. It is very popular in the United States.
If you decide to try it, know that for the first days you can feel a bit strange - most of the day hungry and overeaten at the time of eating. This effect will pass after a few days as soon as the body gets used to the new routine. This mode in application with the appropriate reduction diet will bring the first results after the first days of use.
Breakfast shortly after the awakening VS morning without any food
Breakfast immediately after waking up, stimulates the metabolism and accelerates the exit from the catabolic state - says every dietitian. The IF method completely contradicts this. However, it is not said that you can not eat breakfast. In this mode, it's up to you to start the food period. There is something about it. Note that most people who are very obese eat breakfast, and yet they have huge overweight problems. The main rule says "It does not matter when you eat, but what's important!"
If you decide to try this method, choose the time range that is optimal for your lifestyle from the very beginning. It is impossible for a person who works very physically all day to eat all meals just before bedtime. Have moderation in everything and remember that health is the most important thing.
A few summary matters.
Intermittend Fasting is the perfect solution for people who can not afford to eat at meals in a hurry. There is no need to carry food with you, the consumption of which sometimes causes many problems.
Is eating food worse than IF? Of course not! If you feel like eating 5 - 6 meals a day, stick to this pattern. The IF method is one of the solutions, which does not mean that it is the best.
If you are bored with a constant feeding regimen, whose only solution is to provide meals at fixed times - try IF. You will certainly be surprised that the effects can be so good, without a full day devotion to the preparation of food and its consumption.
If you have already tried many ways to lose unnecessary body fat, and the effects were imperceptible - use the rules of periodic fasting. If nothing has worked for you, then this method will definitely get to the heart of the problem.