The intermittent fasting because it can do well and what is not wrong

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The elixir of life might be within your reach more than you ever thought. More and more research suggesting that post in the usual diet phases at very low calorie improve health and slow down the aging process. This is called intermittent fasting: an occasional fasting decided strategically.

The three types of fasting
The idea is to alternate days when you eat regular periods during which severely limits caloric intake or is not consumed at all food. It is a common experience in the history of man’s traditions of religion and culture: the hourly rate is similar to that practiced during Ramadan, the weekly calls the “meatless Friday”. The fasting program can vary a lot and follow habits, medical needs or personal preferences: planning can be highly individualized. One of the most popular systems is the 5 to 2, resulting in a calorie restriction of two non-consecutive days a week and a normal diet in the other 5. Some people rather fast every day by feeding only during a specific window of time: the ‘ actor Hugh Jackman has revealed that to lose weight for the role of “Wolverine” in 2013 has concentrated all meals of the day in an 8 hour period.

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The beneficial effects

Although “10 years more of life” seems risky statement, the benefits of this practice so simple to be taken are based on scientific studies and evidence now widely shared: fasting improves overall health and prolongs life expectancy for its repercussions on the functioning of cells and hormones. “Our body very well tolerate calorie restriction (total well) – says Professor Stefano Erzegovesi, nutritionist and psychiatrist – ” lighten up “our table style reactivates genetic mechanisms used by our ancestors to survive famines, a very efficient system with regard to energy conservation. The genes that are activated during a “famine” phase are the same as those that regulate the processes related to aging and act in two ways: by reducing the inflammatory status and activating growth factors and cell renewal. “Just abstain from food for 24 hours, then why in the brain to form new neurons and the body is put “on the defensive” by adopting a series of “virtuous” precautions: lowering inflammation, improve immune response and enhance the ability of cells get rid of waste substances. Not only that, the caloric abstaining even slows the growth of tumors, at least in mice, as evidenced by a detailed article published in the Proceedings of the National Academy of Sciences , which lines up all the advantages of this feeding practice.

“Pitfalls” to avoid
“Fasting does not necessarily mean not to touch food, just that the meals are really lighter”. There are those who grant then centrifuged coffee and vegetables and who stays within a ceiling of 500 calories. “This choice is preferable – claims specialist -: in my daily work with large obese I noticed that the total renunciation of food in a person who may lose food control increases the risk-binge.” “The fast is often used to lose weight, but there are better ways to lose weight. We can practice it only if we manage to avoid the “pitfalls”. We cannot know in fact how our bodies respond, for example, to a low level of blood sugar. Some people then interpret days “free” as periods when they can eat all they want, but think you can overdo it wrong and belongs to the bulimic thought and inevitably leads to the perverse logic of “all or nothing.” If the off days I eat more junk food, but above all, if I just do it voraciously, it means that this supply is not suitable for me.

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Seek medical attention
Your personality (and what effect they have on you limitations and prohibitions) is just one of the factors to consider before you try intermittent fasting; the state of health is the principal. You should always rely on a nutritionist that, in case of existing diseases (such as diabetes or metabolic diseases), knows how to avoid problems and study a system compatible with your lifestyle. I would never recommend the total abstention from food because the body always causes stress – On the one hand, the body squeezes to extract the sugars that are missing and so raises the level of cortisol, on the other, down a bit ‘basal metabolism to better withstand lack of resources.”

Because cortisol rise was a problem
If we practice a total fasting, the body undergoes stress, mainly due to rising levels of cortisol in the blood. “This hormone” squeezes “the sugar when you do not eat enough has an anti-inflammatory effect and helps maintain higher blood pressure. In case of chronic stress, it allows us to survive; during fasting, you can even give an initial feeling of greater well-being. In the long run, however, an excess of cortisol can lead to significant consequences, both physical and psychic, as someone who takes a long cortisone (derivative of cortisol) as water retention, imbalances in blood sugar, difficulty losing weight, drop in immune function, erosions / gastric ulcers and mood swings with depressive phases.”

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The expert recommends …

So what is the best system to achieve the benefits we mentioned? “I always recommend taking three meals a day: a normal breakfast, a nutritious lunch but avoid us falling asleep (e.g. Brown rice with plenty of vegetables and nuts handful) and a light dinner (e.g. fish or a dish of cereals and legumes, always accompanied by seasonal vegetables). This in the days considered “normal.” Then, once a week (not two), we can plan our day of fasting by eating only fruits, vegetables and whole grains in a few grain.”

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