Il intermittent fasting or intermittent diet is the easiest to implement answer for those who want to achieve one or all of these three goals:
- Lose weight
- Correct several health problems
- Bring our longevity potential "up to speed"
After deepening the intermittent diet I said to myself ...
Here is an extraordinarily simple way to combine the need for reduce caloric intake and lighten the effort to give up those calories!
- 1 HOW INTERMITTENT FASTING IS EASIER
- 1.1 DISTRIBUTE AND FAST
- 1.2 CHARACTERISTICS OF FAST INTERMITTENT
- 1.3 NATURAL ADAPTATION TO FAST INTERMITTENT
- 1.4 THE RELIGIOUS FAST
- 1.5 FAST = MORE HAPPINESS? MAYBE YES…
- 1.6 4 WAYS IN WHICH INTERMITTENT FASTING MODIFIES METABOLISM
- 1.7 1) ACTIVATION OF THE AUTHORITY
- 1.8 … AND CELLULAR REGENERATION
- 1.9 2) SYNTHESIS OF THE HORMONE GH
- 1.10 3) INSULIN PROFILE
- 1.11 4) ACTIVATION OF PROTECTIVE GENES
- 2 5 BENEFITS OF FAST INTERMITTENT
- 2.1 BENEFIT #1) WEIGHT LOSS
- 2.2 BENEFIT #2) ANTI-INFLAMMATORY EFFECT
- 2.3 BENEFIT #3) HEART HEALTH
- 2.4 BENEFIT #4) ANTITUMOR PROTECTION
- 2.5 BENEFIT #4) LONGEVITY (ANTI-AGING EFFECT)
- 2.6 BENEFIT #5) MAINTENANCE AND OPTIMIZATION OF CEREBRAL AND NERVOUS FUNCTIONS
- 2.7 AND AN ADDITIONAL BENEFIT ...
- 2.8 HOW THE INTERMITTENT FAST WORKS
- 2.9 FAST INTERMITTENT (EASY VERSION)
- 2.10 FAST INTERMITTENT (DIFFICULT VERSION)
- 2.11 FAST INTERMITTENT (INTERMEDIATE VERSIONS)
- 2.12 WHAT CAN YOU DRINK DURING INTERMITTENT FASTING?
- 2.13 HOW MANY TIMES SHOULD YOU DO THE INTERMITTENT FAST?
- 2.14 WHAT YOU CAN NOT EAT DURING FAST INTERMITTENT?
- 2.15 WHO SHOULD NOT FACE THE INTERMITTENT FAST
- 2.16 WHO CAN FACE THE INTERMITTENT FAST
- 2.17 THE INTERMITTENT FASTING IS THE TURNING (SIMPLE) THAT WE NEED
- 2.18 CONCLUSIONS
THE FASTER THE MORE EASY
Yes, because in reality very few people are endowed with the momentum and willpower needed to face a fast that can last up to several days.
Hence the desire for asimpler alternative it is feasible…
Fasting is one of the most powerful means of resetting unbalanced biochemistry and optimizing the conditions that can lead toextension of life. But for many people it is difficult to implement, especially for two reasons ...
HOW INTERMITTENT FASTING IS EASIER
Two of the main reasons why prolonged fasting is difficult to implement are the following.
First of all it would be appropriate take the dedicated time for a prolonged cleansing ritual. Then it is advised to set up also the best conditions to operate a fast (to be followed by a nutritionist or by the doctor, to be able to remain focused on this goal, etc.) given the effort required to complete it (it is useless to deny it).
In short, decidedly demanding practice of a prolonged fasting makes it difficult if not impossible for many people to approach this healthy practice.
At most, many well-intentioned people simply read something about fasting, try, then get upset and give up and don't try anymore ...
But thanks to the intermittent fasting the practice of abstaining from food (and calories in general) becomes much easier for everyone to put in place.
Also because unlike prolonged fasting which may require an interruption of the most demanding activities, intermittent fasting takes advantage of daily commitments.
DISTRIBUTE AND FAST
In what sense does it "take advantage of daily commitments"? pulling a single day without eating can be even easier to bear if you are immersed in yours in the meantime usual activities.
Thus, with intermittent fasting there is no need to change anything of one's daily activity rituals. Indeed these can just distract the mind from the thought of food.
It would even be recommended a short workout like 30-45 functional training or yoga minutes in the day dedicated to this short fast.
Finally with a minimum of good will, anyone can DO THE FAST and gaining health and physical fitness without necessarily having the mental strength of a fakir.
Another great element of intermittent fasting that facilitates its implementation concerns the fact that it is relatively elastic in its duration. That is, the time to devote to fasting is relatively short, therefore bearable.
CHARACTERISTICS OF FAST INTERMITTENT
Intermittent fasting is an extremely way natural to feed.
During his evolution, the complex and refined metabolism of the human being has been forged by an innumerable series of intermittent fasts, not binges!
If you think about the difficulty of getting nourishment in nature you can guess that the body has all the means to survive days and days with little or nothing.
NATURAL ADAPTATION TO FAST INTERMITTENT
Our body is perfectly designed to pass through more or less long periods of absence of food. Not only can it do but it is also a prerogative for its optimal functioning.
It's more normal for us to fast intermittently rather than eating 3 or 4 times a day. That is, the unhealthy deviation consists precisely in feeding too much, so the remedy is to return to the natural rhythms of intermittent fasting.
THE RELIGIOUS FAST
Furthermore, in the course of our most recent evolution, intermittent fasting has continued to be present and widespread for religious reasons. In many different religions and rituals around the world the need has always been felt to devote periods of time to abstaining from food.
Voluntary abstention from food is a form of self-discipline which increases the perception of control that our mind can have on the body. Unleashed desires often lead to unhappiness that lasts long after the brief enjoyment of their immediate satisfaction
FAST = MORE HAPPINESS? MAYBE YES…
A certain inner solidity due to the fact of "taking back the bridles" of our behavior is associated with one greater happiness. This is probably why religions often prescribe programmed food waivers.
Certainly today numerous researches confirm that the metabolic rest that can be implemented with intermittent fasting is one of the most effective and easy ways to implement for get better and live longer.
4 WAYS IN WHICH INTERMITTENT FASTING MODIFIES METABOLISM
When you stop taking calories for enough time in your body certainty occur cellular and molecular changes...
1) ACTIVATION OF THE AUTHORITY
One of the most important events that take place in a fasting organism is theautophagy1,2. The intelligence of the body under the stimulus of lack of energy from food sources (during fasting) begins to exploit damaged cells and molecules to feed themselves.
The body thus begins to sustain itself thanks to the use of some of its components now aged and therefore to be replaced. Autophagy in this way expresses two benefits in one: it provides new energy to the body and at the same time eliminates certain now dysfunctional parts.
… AND CELLULAR REGENERATION
Following the elimination of the damaged components the body is induced to synthesize new ones. The newly generated components (cells, proteins, etc.) will be healthier of the previous ones because they are barely "baked" by the body's biosynthetic system.
Every time this cycle of elimination and regeneration takes place, the body partly renews itself and renewing itself prolongs its potential longevity.
With a simple short (intermittent) fast the body renews itself.
We had already encountered this process in the practice of fast miming diet. Certainly, however, this last approach is definitely more challenging because it lasts 5 days. Conversely, an intermittent fasting only lasts from 16 to 24 hours (including the hours of natural night fasting).
2) SYNTHESIS OF THE HORMONE GH
GH stands for Growth Hormone, that is growth hormone.
This hormone activates it simultaneously development of muscle mass and fat loss corporeal3. Two important benefits for maintaining a lean and healthy body.
The body tends to produce less GH with the passing of time during the process aging. Fasting allows us to give a new boost to the production of this important hormone4,5 in a completely natural way.
3) INSULIN PROFILE
With an intermittent fasting practice the insulin sensitivity improves6 and consequently the average levels of insulin are lowered. This allows more easy access to the use of fat reserves filed.
4) ACTIVATION OF PROTECTIVE GENES
During an intermittent fasting practice several genes with protective action they are activated. In particular they are activated protective genes towards different pathologies7 and genes closely involved in the mechanisms of longevity8.
5 BENEFITS OF FAST INTERMITTENT
BENEFIT #1) WEIGHT LOSS
Intermittent fasting is truly a powerful way to reduce excess fat. Its action on specific hormones such as the GH, insulin and noradrenaline makes it an effective tool to reduce abdominal inflammatory fat (see article on belly fat).
Also, also the calorie reduction strictly speaking, it takes place during intermittent fasting contributes to weight loss.
BENEFIT #2) ANTI-INFLAMMATORY EFFECT
Several studies show that fasting reduces inflammation organism9,10.
This leads to a consequent benefit against numerous diseases chronic degenerative which develop from a chronic inflammatory condition.
BENEFIT #3) HEART HEALTH
A series of benefits of intermittent fasting linked to heart health11 makes it particularly suitable for maintaining the cardiovascular system in perfect condition.
Specifically, intermittent fasting can reduce inflammation, blood sugars (improves insulin sensitivity), i triglycerides and "bad" LDL cholesterol. All this produces a synergy that promotes the health of the heart and arteries.
BENEFIT #4) ANTITUMOR PROTECTION
Several studies show a correlation between intermittent fasting and special protection against cancer cells12,13. It is now becoming increasingly clear how reduce the quantity and frequency of meals can protect better than any other defense against the development of "crazy cells".
BENEFIT #4) LONGEVITY (ANTI-AGING EFFECT)
The mice subjected to intermittent fasting can live from 30% more up to an exceptional 83% more14! (means almost double the length of life).
For the potential of fasting regarding longevity, you can also read the article on Longevity Diet by Prof Valter Longo.
BENEFIT #5) MAINTENANCE AND OPTIMIZATION OF CEREBRAL AND NERVOUS FUNCTIONS
This benefit of intermittent fasting is associated with its general anti-aging effect but is also expressed markedly in relation to the neurons.
Some studies show that intermittently fasting stimulates the processes of nerve regeneration15 (postnatal neurogenesis). It also protects against neurodegenerative diseases16,17 and towards theAlzheimer18.
AND AN ADDITIONAL BENEFIT ...
To this list of 5 points you have just seen I would also add another very useful side benefit ... increase your own willpower. Willpower is like a muscle that increases its power with training.
More will power equals more self control in our lives. A wise and non-violent self-control helps to direct our lives in a constructive way and thus leads us to a greater good.
HOW THE INTERMITTENT FAST WORKS
Intermittent fasting is not nothing exotic... who knows how many times you have already put it into practice without knowing it.
Maybe because of the haste and the little time you have skipped breakfast arriving until lunchtime without taking calories of any kind. This is a classic example of intermittent "unconscious" fasting.
One of the most beautiful things that make intermittent fasting easy to follow even for the less "aggressive" is that you can take advantage of the hours of sleep. The hours of sleep are counted in the 16 minimum hours of fasting.
To begin the practice of intermittent fasting you can easily dine and then never touch more food or calories of any kind until lunchtime the next day.
The time range for caloric abstention goes from 16 to 24 hours (Uninterrupted). A short time, especially if you think I'm already in this count including hours of sleep.
FAST INTERMITTENT (EASY VERSION)
Duration: 16 hours (including overnight fasting).
modality: starts with dinner, let's say at 20: 00. For example, if you finish dining at 20: 30. From that moment on, no more food is touched until the 12: 30 the following day.
FAST INTERMITTENT (DIFFICULT VERSION)
Duration: 24 hours (including overnight fasting)
modality: starts with breakfast, for example at 7: 00, which you will have finished by telling 7: 30. Then the calorie intake stops all day and night until breakfast the next day at 7: 00.
FAST INTERMITTENT (INTERMEDIATE VERSIONS)
Of course you can decide to make any intermediate version among the 16-24 hours. For example let's say you want to do 18 hours fast and finish dinner at 20:30 pm… in this case you do not eat food until 14:30 pm the following day.
WHAT CAN YOU DRINK DURING INTERMITTENT FASTING?
You can drink it at will, indeed it is advisable. Also because good hydration speeds up the metabolism e reduces the sense of hunger. But not all drinks are good for this type of fasting.
The allowed drinks are (without sugar or sweeteners):
- Acqua (possibly in glass bottle or filtered with activated carbon filter)
- Herbal Teas (with water not from the tap)
However, herbal teas, coffee and tea they should not be sweetened with sweeteners containing sugars. If you can't do without it you can use some stevia to sweeten without calories and naturally.
HOW MANY TIMES SHOULD YOU DO THE INTERMITTENT FAST?
In general once or twice a week it is an optimal frequency to perform intermittent fasting.
WHAT YOU CAN NOT EAT DURING FAST INTERMITTENT?
Any source of calories should be avoided during the period of intermittent fasting. So also all the oils and obviously sugars.
Any solid food should be avoided, including fruit, seeds and vegetables. Even shredded versions, extracts and juices are NOT used during the period of intermittent fasting.
WHO SHOULD NOT FACE THE INTERMITTENT FAST
If you suffer or have suffered from eating disorders it is not recommended to face any type of caloric restriction.
It is not appropriate for i children they follow an intermittent fast.
Women generally should address it in the less aggressive version from 16 hours no more than 1-2 times per week. In fact, some women may be affected by hormonal changes (increased testosterone?) That could lead to amenorrhea.
If the woman suffers from infertility she should avoid intermittent fasting.
In any case of pre-existing conditions you need to talk to your doctor to see if it is advantageous to deal with the practice of intermittent fasting.
WHO CAN FACE THE INTERMITTENT FAST
In general, boys are the ones who only benefit from intermittent fasting.
All people (except children) are healthy, especially if overweight can benefit enormously from intermittent fasting.
As indicated in the initial part of the article the human being in the course of its evolution has always had to confront the lack of food. Eat less and less often it is one of the most natural and healthy things there is.
The problem today is rather in the sense of excess. How many diseases are caused by unhealthy foods consumed in excess!
THE INTERMITTENT FASTING IS THE TURNING (SIMPLE) THAT WE NEED
... It is appropriate to correct this trend as soon as possible by turning to the healthy habit of fast intermittently.
There is a way of saying Eastern wisdom that suggests ...
"No matter how far you've gotten away from the right path ... place!"
The important thing is to correct yourself and do it immediately.
The more you continue in the same (wrong) direction under the pressure of inertia, the more you will drift away: breakthrough now!
Are you lazy but want to do something more to regain health and fitness?
Intermittent fasting has all the characteristics to unleash great power therapeutic, protective and slimming.
There is nothing healthier, simpler, and cheap than to stop eating for 16-24 hours for 1-2 times per week. You can also count 7-8 hours of sleep in total intermittent fasting hours (so in the easiest version it's like fasting for 8 hours only!).
On the practical side, fasting intermittently also facilitates life. In fact, skipping a couple of meals every now and then eliminates the need to prepare them and you recover some time to devote to something else.
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