Health

The benefits of intermittent fasting the right way

A person on a high-carbohydrate diet may never move beyond a catabolic state where they will always have a glycogen reserve. However, someone who follows a low-carb diet and exercises regularly may move through it very quickly (a “keto diet,” in which you cut out nearly all carbohydrates to keep blood sugar levels low and glycogen stores low, works the same way). “I would stay away from intermittent fasting for fat loss, and if you want to adopt it, consider the health benefits,” Clarkson says.

how to fast

“In order to fast, you have to reduce hunger,” Clarkson says. We feel hungry when ghrelin, a hormone secreted from our stomach, causes two other hormones, called NPY and AgRP, to be produced in the hypothalamus.

While these three hormones generate the feeling of hunger, there are a large number of them that suppress it. Sometimes called the “satiety hormones,” chief among them is leptin which is released from fat cells to suppress production of the hormone ghrelin – essentially telling the body “there’s fat here to burn”.

Ghrelin is sometimes called the short-term hunger response because it is released when the stomach is empty and there is less pressure on the stomach wall. It can be bypassed to some extent by drinking water. In the meantime, leptin works long-term.

“Our hunger hormones are regulated by many things, and genetics is one of them,” Clarkson says. “But think about the nerves connected to our stomach and digestive system — if your stomach isn’t bloated, your body will think it’s hungry.” She adds that staying hydrated can help with early hunger so your body adjusts. “The first two weeks will be tough, but you get used to it.”

For most people, ketosis occurs 12-24 hours after eating, so if you eat your evening meal between 18:00 and 20:30, the feeding will end between 21:00 and 23:30, ketosis and autophagy may occur By 06:00 to 08:30 the next morning. “But the majority of people just sit down and open a can of something else after dinner,” Clarkson says. “Snacks or sugary drinks and beer prolong the feeding period by three hours. If you finish snacking at 21:30-22:00, the feeding status will be moved to 01:00-03:00,” she says. This may mean that ketosis never occurs before your next meal.

“If you can make an informed decision to eat the evening meal an hour earlier and not snack, you may have entered ketosis by morning, versus someone who eats the evening meal high in carbohydrates and snacks, wakes up at 06:00 and never gets into this state at all. “, as you say. Clarkson suggests starting with eating early on a Sunday evening, or having breakfast an hour later and starting there, starting a day or two each week.

With a careful approach, intermittent fasting may help your body make repairs and recover. Autophagy appears to decline with age, so it may be helpful to give yourself a boost later in life. But be aware that it may not be the right weight loss strategy, and there is no substitute for a balanced diet.

William Park is a senior journalist at BBC Future and he is Tweet embed on Twitter.

All content in this article is provided for general information only and should not be treated as a substitute for medical advice for healthcare professionals. You should speak to your doctor or healthcare professional if you are pregnant or have a health condition such as diabetes and are considering intermittent fasting, plan to fast for the long term, and should not avoid liquids while fasting.

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