These diets called intermittent fasts for example Lean gains diet 5: 2 and Eat Stop EAT recommend a series of strategies ranging from fast every other day restricting calorie intake only twice a week, and to stop eating for at least 13 hours between dinner and the dish the next day.
Proponents of these diets say that these diets can improve sleep and control sugar levels in the blood; reduce risk factors for chronic diseases such as cancer heart disease and diabetes and they can even help you enjoy a longer life. The attraction is that unlike the common diets that are followed every day diet plans halftime allow you to eat freely for a few days a week so you do not feel so restricted.
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With this weekly plan consume between 500 and 600 calories in two non consecutive days and take a normal diet the rest of the week. However, they did not give more weight than those who carry a normal diet. Women who continued this diet also showed higher increase in the regulation of blood glucose. Under this plan, there are holidays where you can eat whatever you want, alternating with day diet in which you consume only a maximum of 500 calories.
Select foods high in fiber and protein for days of fasting helps you control hunger according to Krista Varady assistant professor of nutrition at the University of Illinois at Chicago who has conducted innumerable studies related to fasting on alternate days. Similar to those who took the diet 5: 2, people who followed the diet every other day lost a higher percentage of fat and lower percentage of muscle mass compared to those who followed diets common caloric restrictions, says Varady. They also had a significant reduction in levels of LDL bad cholesterol blood pressure and insulin and triglycerides blood fats.
The participants in this diet, also called restricted feeding time refrain from eating for at least 13 hours during the night. A study conducted in 2016 with more than 2,400 women, published in the journal JAMA oncology found that prolonged fasting the night could have protected patients with breast cancer in its early stages against the resurgence of this disease. Women who took this plan and fasted 13 hours or more during the night not only decreased by 36% the risk of developing new tumors but also slept more and improved glucose regulation.
Does part-time fasting is for you
A review in 2015 of studies on intermittent fasting concluded that there were no known risks for healthy people but experts do not recommend for pregnant women diabetics, those prone to high levels of blood sugar or elderly people they are too fragile. If this eating pattern helps you sleep better and show signs that it may be beneficial it is very likely to try not because any harm says lead study author Ruth Patterson professor Cancer Center Moore of the University of California in San Diego.
But critics say it is too early to recommend these regimes as beneficial to health since most of the discoveries to date are from studies with animals and humans, but in a short and limited time. Perhaps that will change soon in a study of 200 people, Patterson and his colleagues have collaborated with the Salk Institute to evaluate the effects of feeding restricted in metabolism and the gut micro biome time as well as other markers of metabolic health. In addition, motivated by findings in animal experiments suggesting that these protect the brain against cognitive decline Mattson and colleagues studied the effects of intermittent fasting in the brain through a large-scale study in obese patients and between 55 and 70 years.
There is no evidence that intermittent fasting works better than one based on calorie counting diet, but some people feel that these systems are easier to carry. I am not in favor of extreme methods but if that is what people have to do to reduce your caloric intake is well they do says Marion Nestle professor of nutrition food studies and public health at New York University. The best way to lose weight is to eat less and intermittent fasting is a way to do it.