Should intermittent fasting be done every day?

This depends on one's own situation, some are suitable for indirect fasting every day, and some people are only suitable for occasional fasting. And when fasting, you should pay more attention, and you can't arrange fasting according to your own imagination and according to your real situation.

Intermittent fasting can be done every day, and good results will be achieved if you stick to it every day, but if you only stick to it for a few days, the effect will not be obvious.

It does not need to be done every day. If you do it every day, it will make the body lack nutrients, resulting in dizziness and weakness.

Intermittent fasting is now one of the most popular diets abroad, with stars like Thor Chris Hemsworth and Wolverine Hugh Jackman claiming it helps them stay in shape. Some health experts have shown that intermittent fasting can improve your immune system, which can lead to a healthier you.

Intermittent fasting generally falls into two categories: daily time-restricted eating, which shortens the duration of eating to less than 6 to 8 hours per day, and so-called 5:2 intermittent fasting, which involves eating only small amounts two days a week.

A range of animal and some human studies have shown that alternating between fasting and eating can promote cellular health, possibly by triggering metabolic switching mechanisms during periods of food shortages. This shift occurs when cells consume stored quickly, fast-harvested sugar-based fuel and begin to convert fat into energy in a slower metabolic process.

In 2014, Valter Longo, head of the anti-aging department at the University of Southern California (USC), fasted experimental mice and cancer patients for four days. During the fasting period, both the mice and the cancer patients discarded the old blood cells, which means that once fasting, their bodies will produce new cells to replace the old ones, thus effectively regenerating their immune system.

Longo's findings led him to conclude that prolonged fasting can reduce the severity of chemotherapy on cancer patients (in fact, some patients have already begun to try this on their own to help themselves with chemotherapy in their fight against cancer) and even improve immunity in healthy people.

A 2015 study by Yale Medical School further showed that dieting as well as fasting produces a compound that protects the immune system from proteins associated with inflammatory diseases such as diabetes and atherosclerosis. The study also estimated the immune cells of humans and mice.

Intermittent fasting is relatively safe for healthy people and is just as effective at encouraging** as a very low-carb diet.

1. The origin of intermittent fasting

Intermittent fasting, as it is currently known, is generally considered to have started with the practice of Martin Berkhan, as he contributed greatly to the widespread adoption of the diet in bodybuilding competition circles. But the notion of fasting as a dietary principle goes far beyond that.

Hippocrates, an ancient Greek physician, wrote, "Eating when you are sick will aggravate your condition." Another ancient Greek writer and historian, Plutarch, once praised that "it is better to fast than to take medicine".

More recently, Benjamin Franklin once said, "Rest and fasting are better than all medicines". Thus, although the popularity of intermittent fasting has only brought into mainstream health and fitness culture, the concept of fasting is as old as the rise of human civilization.

Intermittent fasting

2. An overview of the composition and main principles of intermittent fasting

Intermittent fasting is a dietary philosophy that takes a "fasting + eating window". Intermittent fasting varies in form, with the most popular regimen being a 16-hour fast, followed by an 8-hour "feeding window."

Intermittent fasting does not follow a specific calorie allocation, or macronutrient ratio, does not provide a list of "good foods" or "bad foods," and usually does not restrict any foods.

Intermittent fasting

Unlike many other dietary frameworks or schedules, intermittent fasting depends almost entirely on the timing of meals and the frequency of eating. It is generally accepted that a typical intermittent fast will follow a 16-hour fasting period, followed by an 8-hour meal period.

Most people will eat 1-2 large meals during this "eating window", but they can also have several small meals. Other fasting methods, such as alternate-day fasting, begin with a 24-hour fast, followed by a full 24-hour "feast."

Intermittent fasting

4. Dietary restrictions

There are no other hard or food restrictions on this way of eating, other than time restrictions. This is often interpreted as "anything can happen during the eating window". But in reality, people who follow a different dietary framework when doing intermittent fasting usually have the best results because it allows them to be more organized with their food intake during meals.

4 ways to intermittent fasting.

1.Fasting for 12 hours a day.

The rules of this diet are simple. A person needs to decide and stick to fasting for 12 hours a day.

According to some researchers, fasting for 10-16 hours causes the body to convert stored fat into energy, which releases ketones into the bloodstream. This should encourage**.

This intermittent fasting plan can be a good option for beginners. This is because the time window for fasting is relatively small, most of the fasting occurs during sleep, and the person can consume the same number of calories per day.

The easiest way to fast for 12 hours is to include sleep in your fasting period.

For example, a person can choose to fast between 7 p.m. and 7 a.m. They need to finish dinner by 7 p.m. and wait until 7 a.m. to have breakfast, but sleep most of the time in between.

2.Fasting for 16 hours.

Fasting for 16 hours a day, leaving an 8-hour window to eat, is known as the 16:8 method or lean diet.

During the 16:8 diet, men fasted for 16 hours a day and women fasted for 14 hours. This intermittent fasting may be helpful for those who have tried a 12-hour fast but have not seen any benefits.

Under this fasting style, people usually finish their dinner before 8 p.m. and then skip breakfast the next day and don't eat again until noon.

One study in mice found that restricting eating to 8 hours protected them from obesity, inflammation, diabetes, and liver disease, even though they ate the same total calories as those who ate at any given time.

3.Fasting two days a week.

People who follow a 5:2 diet consume standard amounts of healthy foods for 5 consecutive days and reduce their calorie intake for the remaining two days.

During these two days of fasting, men typically consume 600 calories and women consume 500 calories.

In general, people separate fasting days. For example, they may fast on Mondays and Thursdays and eat normally on other days. There should be at least one non-fasting day between fasting days.

There is very limited research on the 5:2 diet, which is also known as the fast diet. One study involving 107 overweight or obese women found that twice-weekly calorie restriction and continuous calorie restriction had similar** effects.

4.Fasting 24 hours a week.

Fasting for 1-2 days a week, known as the "eat-stop-eat diet", refers to not eating anything for 24 hours at a time. Many people fast from breakfast to breakfast or from lunch to lunch.

People who follow this diet plan can drink water, tea, and other non-calorie beverages during the fasting period.

On non-fasting days, people should return to their normal eating habits. Such a diet can reduce a person's total caloric intake, but it does not limit the individual's intake of specific foods.

Fasting for 24 hours is challenging and may cause fatigue, headaches, or irritability. Many people find that these effects become less extreme over time as the body adapts to this new eating pattern.

It is best to fast for at least 8 hours a day, which allows the body's intestines to get better rest and also reduces fat growth.

Personally, I think it's best to break for nearly 6 hours a day, because if we can stick to about 6 hours, it can be beneficial to our physical health, and it will also make us not easy to gain weight and maintain our figure.

In our daily life, I believe that many women will be very strict with their diet in order to pursue a perfect body, which is actually very undesirable in nature, if a person needs to carry out basic life activities, then they must make their diet reach a certain level. Many people want to make their bodies healthier and slimmer through intermittent fasting. So, does intermittent fasting work for the human body?

With such a method, can we go without eating during the day and eat at night?

Intermittent fasting is not very desirable in nature, because some people's diet itself is not very regular, and if the diet itself is not unconventional, and others continue to fast intermittently, then it is likely to lead to very serious problems with their physical health. The reason why celebrities are very thin is because they can control their cravings for food in life, and many celebrities advocate the 16+8 diet, which means that although there are 24 hours a day, they can only control their diet within eight hours.

This practice is called intermittent fasting, and although it is very effective for many people, it can also show its drawbacks if it is persisted for a long time. If a person gets up at eight o'clock in the morning and eats at half past eight, then he must finish his dinner from half past eight and finish his dinner until half past four in the afternoon. The time from eating in the morning to eating in the evening must be controlled within eight hours, and we can't eat anything at all for the remaining 16 hours, many people lose a lot of weight through this method, but this method is not very desirable in nature.

If we want to make our body slimmer and healthier, then we can pay attention when eating, because some people need to consume a lot of calories all day long, so we only need to eat some foods that can maintain our basal metabolism. Breakfast, lunch and dinner will not cause us to gain weight, just control the amount of food and the calories of food, you can quickly help us lose weight.

There are many ways to do this, and many people will try a variety of different ways in order to achieve their goals. Indirect fasting is also the method chosen by many people, so what is indirect fasting? Is it OK to fast during the day and eat at night?

In fact, the so-called indirect fasting is the use of electrocution prohibition methods according to the individual's situation, so as to achieve the problem of ** and weight control. Indirect fasting is only possible to fast for a fixed period of time, and the rest of the time is required. Indirect fasting is not suitable for all people, and the use of this method must understand the individual's physical condition and need to be carried out under the guidance of a professional.

1. During the period of indirect fasting, the human body will basically have a certain time to stop ingesting food, indirect fasting is divided into two kinds, one is to choose the time to control eating every day, and the other is to use periodic control of eating time, you can choose the appropriate time period according to your specific situation, indirect fasting if fasting during the day, eating at night is not helpful.

2. Although indirect eating has an effect on ** and weight control to a certain extent, in order to ensure your own health, do not blindly choose indirect eating, and need to decide according to the specific situation of the individual, do not cause excessive hunger because of eating for too long, so that the body has adverse reactions. In addition, when the indirect fasting time is too long, it also has a certain impact on the health of the stomach, which will cause the gastric contents to remain for a short time, so that the gastrointestinal tract will be disordered, which will lead to the occurrence of stomach diseases such as stomach pain and acid reflux.

3. Indirect fasting not only has an effect on **, but also helps to improve blood pressure, heart rate variability and physical endurance. Alternating between indirect fasting and eating helps with cellular health. Indirect fasting is a viable strategy to reduce caloric intake, lose weight, reduce body fat mass, and improve insulin sensitivity.

During the period of indirect fasting, we must pay attention to drinking more water, the diet should be diversified, ensure that the body's nutritional intake is balanced, and eat some fresh vegetables and fruits appropriately, which is more conducive to supplementing the nutrients needed by the body, so that the body can have uncomfortable symptoms such as hypoglycemia.

Intermittent fasting is usually divided into two categories: one is daily time-restricted eating, which is reduced to 6 8 hours per day; The other is the so-called "5:2 intermittent fasting", which is eating only one Chinese meal two days a week. No. Fasting during the day and eating at night is useless.