Is starving healthy? The truth about intermittent fasting

Not long ago, Lei Haichao, director of the National Health Commission, made a speech, indicating that the country will launch a three-year "Weight Management Year" action to help residents scientifically manage their weight by popularizing healthy lifestyles and strengthening professional medical support, thus realizing a new healthy lifestyle model of "self-management + professional intervention."

Everyone knows that losing weight means "control your mouth and move your legs." We all understand the principle, but it is too difficult to put it into practice! Xiaoer also has a deep understanding of this. During the day, 10 riders have already received orders for salads at night.

Therefore, Xiaoer combined Dr. Berg’s book “The New Body Shape Guide” to share how to painlessly go from three meals a day to one meal a day, and start intermittent fasting to help you lose weight and restore your health better!

Against common sense!

Fasting can help you recover

The key factor affecting weight management is not the regular intake of three meals, but the frequent snacking habits. Food intake stimulates insulin secretion. Continuous eating will cause insulin levels to remain high for a long time, prompting excess sugar to be converted into fat storage. Intermittent fasting can effectively reduce insulin fluctuations and promote fat metabolism by establishing a regular eating cycle.

At the same time, during fasting, the body will start the big cleaning mode : reduce inflammatory factors, and immune cells become super soldiers. Activate the anti-aging switch : the body's own antioxidant shield (Nrf2 pathway) is fully upgraded, just like putting on bulletproof vests for cells. It can also increase the diversity of intestinal flora and strengthen immune defense .

Big glutton

How to start intermittent fasting painlessly and gradually

Adaptation period: three meals a day

Standardize the intake of three meals a day and strictly limit snacks between meals. The following principles should be followed in adjusting the dietary structure:

1. Increase the intake of high-quality fats appropriately to take advantage of their high satiety effect and low insulin stimulation properties;

2. Ensure the intake of green leafy vegetables and supplement potassium ions to maintain blood sugar stability;

3. Personalize the fat ratio to avoid excessive burden on the gallbladder or continuous hunger.

Transition period: Two-meal system established

When the body adapts to the regular three meals, breakfast time can be gradually postponed until lunch is combined. During this stage, the principle of "not eating unless hungry" should be followed, and the natural fasting period at night should be used to extend the metabolic conversion time.

Advanced stage: restricted feeding

After establishing a stable two-meal system, the eating window can be gradually shortened to 8-10 hours. It is recommended to adopt gradual adjustments, shortening by 30 minutes per week, so that the hypothalamic feeding center can gradually adapt to the new metabolic rhythm.

Intensive phase: OMAD regimen

One Meal A Day is suitable for specific groups of people:

1. Patients with metabolic syndrome: BMI ≥ 28, insulin resistance, etc.;

2. Chronic inflammatory diseases: rheumatoid arthritis, systemic lupus erythematosus, etc.;

3. Neurodegenerative diseases: Alzheimer's disease, early stage of Parkinson's disease;

4. Endocrine system repair: restoration of pancreatic function in type 2 diabetes.

At this stage, it is recommended to develop a personalized plan based on individual metabolic characteristics under the guidance of a professional nutritionist.

This article is just a combination of nutrition experts to give some suggestions. Specific diet methods, such as fasting time and food types, vary from person to person. If you feel uncomfortable, please stop immediately and don't be too harsh on yourself. This article is just a combination of nutrition experts to give some suggestions. Losing weight is just for healthier, but not for the sake of losing weight!

Review experts: Ma Jun and Ying Furong, First Affiliated Hospital of Wenzhou Medical University

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