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Intermittent fasting is a system developed with a focus on "controlled" calorie intake.
Controlling your food intake with a period of time designed for intake and the remaining period spent without any food allows your body to re-calibrate the source of energy.
The most common time interval is considered to be 16/8, that is 16 hours without food and food must be taken during the next 8 hours.
The technique works on the autophagy mechanism. It is an organism self purifying process done at the cellular level during the fasting.
Unfortunately, most people, including athletes, have a wrong idea about nutrition in general. Many people use the so-called "fractional" diet, eating every 3 hours starting at 8 am and ending at 8-9 pm.
But our body inherently works differently: in order for food to be well absorbed and to support all the functionality of organs and muscles, there must be an interval between meals.
DO YOU REMEMBER A TIME WHEN YOU DIDN'T REST BETWEEN YOUR SETS OR DIDN'T TAKE A BREAK DURING YOUR WORK? DO YOU REMEMBER THE FINISHED PRODUCT?This is critical for maintaining optimal adipose tissue and muscle preservation. The process of fat burning and cell cleansing from metabolic products starts in a certain period - about 4 hours after digestion finished. If the body isn't experiencing caloric intake, it will send signals to find a fuel to burn to refill your energy tank.
The method we are currently discussing, intermittent fasting is a little more complex.
Here a pause can be maintained for 16-18 hours, it all depends on the chosen option. There is a method, the so-called 5:2 when an athlete eats with an optimum calorie input for him during 5 days a week and in the remaining 2 days leaves only 25% of calories from the usual regime.
What bonuses can be obtained from the 16/8 intermittent fasting method? According to the study, food pauses help to reduce inflammation, normalize insulin sensitivity as well as insulin and glucose levels, slow down cell aging processes, stimulate hormone production growth. All these processes are very important for maintaining and preserving muscle tissue.
Of course, such nutrition helps to lose weight pretty well, but it is worth remembering that in addition to reducing adipose tissue you can also lose muscles. In order to avoid this, it is very important to follow the rules:
Here is the thing, these rules are here for you to follow. Not following these rules will lead to intermittent fasting can turn against you by not showing you the results you desire to see, this will trigger behavior of changing your diet once again, and lead you going back to your roots of inconsistent nutrition.
BE HOLISTIC - EAT WELL, TRAIN HARD.
What bonuses can be obtained from the 16/8 intermittent fasting method? According to the study, food pauses help to reduce inflammation, normalize insulin sensitivity as well as insulin and glucose levels, slow down cell aging processes, stimulate hormone production growth. All these processes are very important for maintaining and preserving muscle tissue.
Of course, such nutrition helps to lose weight pretty well, but it is worth remembering that in addition to reducing adipose tissue you can also lose muscles. In order to avoid this, it is very important to follow the rules:
- be sure to sleep on time and recover well;
- consume sufficient protein for you during the meal time;
- do not forget about your daily calories and all macro- and micro-nutrients, it is very important if you want to maintain and maybe even increase the muscle mass. The deficit caused by this diet may decrease the weight due to all tissues;
- train in your optimal mode. Training will help to maintain muscle mass even with a periodic fasting regime;
- athletes are not recommended to practice intermittent fasting for more than 16 hours.
Here is the thing, these rules are here for you to follow. Not following these rules will lead to intermittent fasting can turn against you by not showing you the results you desire to see, this will trigger behavior of changing your diet once again, and lead you going back to your roots of inconsistent nutrition.
BE HOLISTIC - EAT WELL, TRAIN HARD.
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