Our review on the benefits of intermittent fasting in the current situation of mass isolation will be useful for everyone. Someone has exhausted their cash reserves due to a forced vacation and is thinking about saving, someone, on the contrary, has become too much and wants to somehow turn the tide, and someone is looking for simple and cheap ways to strengthen immunity. As Hippocrates said: “Food should be medicine, and medicine should be food. But to eat when you are sick means to feed the disease. ”
Think about it, when we get sick, for example, a seasonal cold, in most cases we lose our appetite. The loss of appetite by the body during illness or injury is a natural process during which it wants to restore the balance of immunity and restore health, forcing the pathogens present to die of hunger, at the same time, without overloading the stomach and intestines. How to starve properly and what to eat at the same time so as not to harm your health?
Our ancestors often starved. They did this for religious or general spiritual reasons, trying to redirect the body’s energy to the brain in order to achieve enlightenment or a higher degree of awareness of the essence of being. Indeed, judging by the latest research by scientists, overeating can dull mental activity, and the origins of this mechanism lie very far away. (Woolf, Eric C., Nilofer Syed, and Adrienne C. Scheck. Frontiers in Molecular Neuroscience 9 (2016): 122. PMC. Web. 25 Jan. 2017). Even at the dawn of mankind, it was clear that the hungrier a person, the more inventive and sophisticated he hunted, invented new ways of traps and weapons, and on the contrary, after a hearty dinner, any inventions and improvements were given to him with great difficulty.
In addition to a spike in brain activity and waist circumference, fasting has been shown to increase lifespan, according to research. This is due to the activation of the SIRT1 and SIRT2 genes, which produce proteins that slow down the aging process. Thus, we can draw a simple conclusion: the more periods of reasonable fasting in your life, the longer the duration of life itself will be.
Currently, research has confirmed the following benefits from fasting or daily calorie restriction:
Anticancer and antitumor action
Strengthening immunity (Cheng CW, Adams GB, Perini L, et al. . Cell stem cell. 2014; 14 (6): 810-823. doe: 10.1016 / j.stem.2014.04.014.)
Decreased insulin production
Reducing inflammatory processes in the body
Reducing oxidation of the whole body (hunger in this case acts as a powerful antioxidant for the whole body)
Improving mental ability
Improved mental health, decreased symptoms of depression
So, if we figured out the benefits of fasting, then the question arises – how to fast properly in order to ultimately get benefits without causing any harm to the body? The answer is to stick to proven fasting methods.
1. Short-term fasting
The choice of all beginners, it is resorted to or resorted to by almost everyone, in order to reduce weight or normalize blood sugar. Choosing this method, you need to understand that the fasting period cannot be done for more than 8 hours during the day. ”. Thus, having breakfast at 8 in the morning, you have a snack at 16-00, and then there is a full dinner at 18.00-19.00. . If you practice “skipping lunch” a couple of times a week, you can achieve a decrease in total calorie intake and tangible progress in losing weight. In addition to this method, a permanent calorie deficit diet is often used, such as the paleo or keto diet.
2. Partial fasting
An interesting type of fasting, which involves avoiding several foods. The most popular option is to avoid meat and dairy products. In Slavic countries it is more suitable for religious fasting, in other countries it is called the starvation of the “prophet Daniel.” The three week cycle allows you to consume vegetables, fruits, nuts, oils, and fresh water. Meat, milk, seafood, alcohol, sugar, fried bread, yeast bread, semi-finished products and caffeine are prohibited.
3. Fasting on juices
This type of fasting involves drinking only juices for 1 to 7 days. Be careful when choosing the maximum duration of the diet, as the duration of more than 3 days is unlikely for beginners and can harm the digestive system. The benefits of this diet are high levels of antioxidants, which will enhance one of the basic benefits of fasting – reducing oxidation of the entire body.
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