Intermittent fasting is considered to be one of the effective methods to improve body health, lose excess weight and increase overall immunity levels, especially if done for a period of between 18 and 20 hours a day. , and is associated with an animal-based diet. proteins, beneficial fats and low carbohydrates.
“Intermittent fasting”, i.e. stopping eating or drinking any food that raises insulin levels in the blood, has become a way of life for many people, but the majority uses it as a way to achieve the “ideal weight”, making it, after stopping it, a challenge. Bigger is to continue daily life without falling back into “obesity”, how is this possible?
Intermittent Fasting Trial
One of the important things that “intermittent fasting” does is that it regulates the action of “insulin”, so that it is no longer secreted in large quantities beyond the body’s needs, which which leads to the recovery of “insulin resistance” and an increase in the efficiency of “insulin sensitivity”, a process that is positively reflected in the regularity of the rest of the hormones, including the “hunger” hormone, the Ghrelin hormone, so that the person does not experience the “false hunger” that usually results from frequent consumption of refined carbohydrates and hydrogenated oils.
Additionally, “intermittent fasting” tricks the body into generating energy from “fat”, instead of “glucose”; Therefore, the cells take the fat stored in the body and use it as fuel in vital processes.
As the human body becomes accustomed to fasting, its ability to tolerate hunger increases, and as the hours of “intermittent fasting” increase, the body burns more stored fat, especially if combined with sports , and all this will automatically lead to the loss of excess weight.
A person must commit to eating at mealtimes
For these benefits to continue after discontinuation of “intermittent fasting”, a person is recommended to adhere to the following:
1- Do not eat between meals. For a person to be required to eat at the specified time for meals, and not to eat “snacks” or fruit or drink fluids that raise insulin levels, as irregular eating will again lead to a feeling of “false hunger”, as a result of the gradual increase in insulin hormone levels in the blood.
2- Delay the first meal. When waking up, it is better to delay the first meal, and to take it only in case of real hunger, so that a person achieves as many hours of fasting as possible, especially since the period of “sleep ” is counted in the hours of fasting, and thus it is possible to reach 12 hours without eating, which relaxes the internal organs, in addition to protecting the body from adding weight that it does not need!
3- Limit yourself to two meals. It will be very effective in maintaining a healthy weight, for a person to limit himself to two meals, between them a time interval of about 4-6 hours, without eating any food in between, so that both meals are saturated, rich in the necessary elements, vitamins and important minerals.
Walking for about 15 minutes immediately after eating a meal helps improve digestion
4- Food constipation early before bedtime. Stopping eating a few hours before bedtime, in addition to relaxing the stomach, relieving digestive problems and flatulence, it also gives the body the opportunity to use food for energy while working and engaging in various activities.
5- Walk after meals. Walking for about 15 minutes immediately after eating a meal helps improve digestive processes and improves blood access to the digestive system.
6- Healthy food. Even if a person stops “intermittent fasting”, they should adhere to a healthy diet free of hydrogenated fats, processed foods and refined carbohydrates, and also low in carbohydrates and high in animal protein, beneficial fats and oils.
7- Stay away from juices. Juices, even natural ones, with the exception of lemon juice, are just concentrated “sugar”, which goes directly to the liver, which burdens it, and leads to “fatty liver” in the future, and this will increase the weight and bring back the obesity problem again.
8- Auxiliary foods. A person can eat auxiliary foods that help balance the hormone “insulin”, such as adding “cinnamon” to food, and also drink organic unfiltered apple cider vinegar, adding juice of lemon. Organic apple cider vinegar, in addition to its role in lowering blood sugar levels, helps accelerate the dissolution of body fat.
Early sleep is important
9- Play sports. Perseverance in sports constantly, especially “high intensity interval training”, which increases heart rate, as well as lifting weights, in addition to the importance of this in building muscles and supporting the skeletal system, as it helps maintain a healthy weight, and melt away excess fat, as it will serve as fuel to supply the muscles with the energy they need.
10- Early sleep. One of the important things for regular weight and for losing excess fat is to get enough sleep, because many vital processes take place during a person’s sleep. Sleep also contributes to the rest of the body and to the reduction of the level of the hormone “stress”. The regularity of “cortisol” is an important factor in the hormonal balance. As lack of sleep and increased stress lead to obesity.
These ten rules, if implemented, will allow a person to maintain their overall health, and they will not revert to obesity, and their hormones will be regulated to a large extent, even if they no longer practice obesity. “intermittent fasting” as he used to do before.
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