The rise of the 16-hour intermittent at the fastest

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In den letzten Jahren hat das intermittierende Fasten als Ernährungsroutine, die zwischen Fasten- und Essenszeiten wechselt, die Gesundheits- und Wellnesswelt im Sturm erobert. Sein breites Spektrum an Gesundheitsvorteilen in Kombination mit seiner Flexibilität macht es zu einem ansprechenden Ansatz zur Gewichtsregulierung und zur allgemeinen Optimierung der Gesundheit. Verständnis des intermittierenden Fastens Intermittierendes Fasten (IF) ist keine Diät, sondern ein Essmuster, das zwischen Fasten- und Essenszeiten wechselt. Es legt weniger Wert darauf, was Sie essen, sondern wann Sie essen. Trotz seiner jüngsten Popularität spiegelt IF den Lebensstil unserer Vorfahren wider, die oft Phasen des Mangels und begrenzten Zugangs zu Nahrungsmitteln erlebten. …
In recent years, intermittent fasting has conquered the health and wellness world by storm as a nutritional routine that changes between fasting and meal times. His wide range of health advantages in combination with its flexibility makes it an appealing approach to weight regulation and the general optimization of health. Understanding of the intermittent fasting fasting (IF) is not a diet, but a diet pattern that changes between fasting and eating times. It attaches less importance to what you eat, but when you eat. Despite its recent popularity, IF reflects the lifestyle of our ancestors, which often experienced phases of the defect and limited access to food. ... (Symbolbild/natur.wiki)

In recent years, intermittent fasting has conquered the health and wellness world by storm as a nutrition routine that changes between fasting and eating times. His wide range of health advantages in combination with its flexibility makes it an appealing approach to weight regulation and the general optimization of health.

understanding of the intermittent fasting

intermittent fasting (IF) is not a diet, but a diet pattern that changes between fasting and meal times. It attaches less importance to what you eat, but when you eat. Despite its recent popularity, IF reflects the lifestyle of our ancestors, which often experienced phases of the defect and limited access to food. This cyclical nutritional pattern is available in different forms, including:

  • Temporally limited nutrition (TRF): Limitation of the daily dining window to a certain number of hours. You could z. B. fasting 16 hours and all of your daily calories within an 8-hour time window.

  • Alternate-Day fasting: Change between fasting days, on which you eat very few or no calories, and normal eating days.

  • 5: 2 diet: Eat normally on five days a week and significantly reduce the calorie intake on two not consecutive days (about 500-600 calories).

  • EAT-STOP-EAT: Fast once or twice a week for a full 24 hours.

  • The Warrior diet: Fasting 20 hours a day and eating a big meal during the remaining 4-hour time window.

The 16: 8 methods, which are marked by 16 hours of fasting and an 8-hour dining window, has the greatest attention under the methods mentioned above. If it is implemented correctly, it can boost the metabolism, increase energy and lead to potential health improvements. However, it is important to note that intermittent fasting is not suitable for everyone. Pregnant or breastfeeding people, people with certain medical problems or people with specific nutrition needs should consult a doctor before the start of the IF.

science behind the 16-hour intermittent fasting

in fasting, when the slightly available energy sources are exhausted, our body begins a number of complex processes to ensure energy supply and maintain optimal functionality. The advantages of a 16-hour fasting are diverse and include more than just weight regulation. Here are the ten remarkable changes that your body goes through during a 16-hour fasting:

  1. improved fat burning: When your body has used up its glycogen stores, it begins to use saved fat as the main energy source. Triglycerides, which are stored in fat cells, are broken down into fatty acids and glycerin, which are then oxidized to produce energy. This process, called beta-oxidation, increases fat burning and supports weight loss and body fat loss.

  2. improved insulin sensitivity: fasting periods can improve the ability of your body, use insulin and thus improve control of blood sugar. This increased insulin sensitivity can reduce the risk of insulin resistance and type 2 diabetes.

  3. cellular repair and autophagy: fasting starts the process of autophagy, a cellular self -cleaning mechanism, which removes damaged cell components and improves cell function. Autophagy plays a crucial role in maintaining cell health and protection against age -related diseases.

  4. increased production of Human Growth Hormone (HGH): fasting stimulates the production of HGH, a hormone that is important for growth, metabolism and muscle power. Higher HGH values ​​can support the reduction of fat, the preservation of muscles and tissue repair.

  5. Changes to gene expression: fasting can influence the expression of genes that are related to durability and protection against diseases and thus contribute to better health.

  6. Reduced inflammation: Chronic inflammation is associated with various diseases. Some studies indicate that intermittent fasting can help reduce inflammatory markers and improve health.

  7. improved brain function: Fasting stimulates the production of a protein called "Brain-Derived Neurotrophic Factor" (BDNF), which supports the health of the brain and cognitive function.

  8. stress resistance and cellular protection: fasting activates stress response paths that improve the ability of the body to defend and adapt to stress and offer cellular protection against various stressors.

  9. Improvement of intestinal health: fasting offers a rest phase for the gastrointestinal tract, which can influence the balance of the intestinal bacteria and promotes a healthier intestinal microbioma.

  10. Possible advantages for the lifespan: Some animal experiments indicate that intermittent fasting can extend the lifespan. However, the research of man is still in progress, but the positive effects of fasting on the health markers indicate possible advantages for the lifespan.

    11. beginner guidelines for the 16: 8 interval fasting

    With a gradual guide, you can make the start of a 16-hour intermittent fasting at a smooth process. Here is how you can start:

    • Understand the basics: familiarize yourself with the concept of the IF and the idea of ​​changing between fixed times and fasting times.

    • Select your fasting window: opt for the 8-hour dining window that best suits your schedule.

    • guided transition: gradually increase the duration of the fasting to gradually get used to the fasting period.

    • Sufficient hydration: Drink a lot of water during the fasting period.

    • balanced meals: focus on nutritious and balanced meals when breaking the fast.

    • Avoid excessive food: Mindfulness is important, try not to eat excessive calories during the dining window.

    • Listen to your body: Pay attention to the reactions of your body during the fasting period.

    • CONSEMENT is important: stick to your fasting plan to achieve optimal advantages.

    • be patient: it can take some time for your body to get used to the new eating pattern.

    • Professional advice: Consult a doctor if you have underlying health problems, have concerns or if you are pregnant or breastfeeding.

    relief of the side effects of the intermittent fasting

    Although the advantages of intermittent fasting are diverse, it is important to be aware of the possible side effects. These range from feelings of hunger and cravings to slight dizziness or fatigue, especially during the initial conversion phase, while your body adapts to this new eating pattern. Some people can also feel slight headaches. These symptoms usually disappear when the body gets used to fasting. Here are some strategies to relieve these side effects:

    • fluid intake: keep your body well -hydrated during the fasting period to reduce feelings of hunger and maintain the energy level. You can consume water, black coffee or tea without sugar or cream.