Do IF (Intermittent Fasting) correctly, reduce body shape

Browse By

Let’s do the IF the right way.

Weight control with food and how to do  IF (Intermittent Fasting) is another method that is new. Very good nowadays But that doesn’t mean that IF is a one-size-fits-all approach. knowing how to do the correct IF and the Suitable for yourself, so it’s important Let’s look at the details.

What is IF?

Dietitian Weight Control and Obesity Clinic, Bangkok Hospital, provides information that Intermittent Fasting (IF) or intermittent fasting is a popular weight loss method. very popular nowadays The weight loss method IF is a determination of Time of fasting ( Fasting) and eating ( Feeding) without focusing on modifying the holes food consumption patterns But it’s a set time to receive. Eating will reduce the amount Food intake and energy reduction employment from the food received And during the fasting time ( Fasting), the body will secrete the hormone insulin ( Insulin) decreases, resulting in the change in blood sugar. Starve to be reduced fat. makes the fat retention under the skinand weight loss And when the insulin level decreases, the body will secrete growth hormone ( Growth Hormone) and Norepinephrine (Norepinephrine ) .

which such hormones will help body to burn fat and increase higher energy metabolism without causing muscle mass It decreases like continuous fasting and when the weight is reduced. decreased amount of body fat will reduce the risk of Non-communicable chronic diseases such as diabetes, high cholesterol, high blood pressure coronary heart disease and stroke Helps the nervous system work better, reducing the risk of Alzheimer’s disease. Research has shown that doing IF helps slow down cell degeneration. And research shows that Fasting tends to prolong life as IF stimulates autophagy , a mechanism that facilitatescellular repair Normally, the cells in the body are New and dead all the time. when ingestion occurs The cell itself will create a cell. Strong new cells to replace old, deteriorated cells.

There are several ways to use IF patterns. But the popular thing to do is

1) Lean Gains or IF 16/8 formula, eating during 8 hours and fasting 16 hours, which is a recommended formula for those who start doing IF because it can be done easily and continuously and does not affect daily life so much that too

) The Fast 5 is eating for only 5 hours and fasting for 19 hours continuously.

3) Eat Stop Eat is fasting for 24 hours 1-2 times a week. On days that do not starve, they can eat normally. But must eat properly and enough to meet the needs of the body.

4) The 5:2 model is eating normal food for 5 days and eating fasting food for 2 days. Which can be done 2 days in a row or apart. The method is to reduce the amount of food.

5) Alternate Day Fasting, fasting every other day. It’s quite a way to overdo it. Because we have to fast for 1 day, eat food for 1 day, then return to fasting for 1 more day. But this is the same as the 5:2 IF formula because on Fast days we can eat low-calorie foods.

However, doing IF alone may not can cause weight loss If still eating food. That gives energy employment is too high of the body. When the time limit is too long may cause hunger Longing and wanting more food When it’s time to eat. The body may not lose weight. Should study the information and check the condition own body before. During and after doing IF . under the supervision of a physician who has expertise, especially in those with health problems To help plan nutrition for doing the right IF in the right time.

(Source: UFABET)