1. Overview
Intermittent Fasting
It is a kind of diet, which became popular in Korea on March 18, 2013, as the subject of the SBS special meal rebellion. The point of the theory is that fasting 24 hours a day, two days a week, three to five mornings a week to take full advantage of the fasting effect.
For reference, most doctors see fasting negatively. This is because most fasting is not done through consultation with doctors and dietitians, but based only on the non-professional writings on the Internet and the experience of non-experts. Right now, this document is a mix of personal beliefs and unverified Kadera-level content.
If you're fasting, be sure to talk to a professional, and make sure you know that people who write on the Internet aren't experts and don't know your condition.
2. Theory
Reducing the carbohydrates supplied to food during the therapeutic research of diabetes leads to a ketogenic state in which the body reacts and uses the fat stored in the body as an energy source. Changes to use as energy sources occur. Insulin levels drop within 24 hours [1], which theoretically suggests that insulin secretion is used to induce fat consumption.
It is being studied in various fields to help prevent and cure numerous diseases caused by high calorie-high calorie meals faced by modern people in the 21st century.
Researchers in this field have reported that intermittent fasting has helped change the body's biological clock to treat type 2 diabetes, cardiovascular disease, and cancer, and in some cases, changes in the intestinal bacterial environment or dietary habits. There are reports of beneficial effects such as improvement and weight loss.
The effects of intermittent fasting that researchers claim are:
Induction of rapid ketosis
Improved insulin sensitivity
Reduction of adipose tissue
Life extension due to changes in gene expression
Self-cleaning effect by apoptosis
Antioxidant effect and reduced intracellular inflammation
Increased cognitive function due to increased brain-derived neurotrophic factor (BDNF)
Reduction of Cancer Cells and Precancerous Cells
There are a total of eight fields. In Korea, there is still a lack of research in this field, but in the developed countries such as the United Kingdom and the United States, many researchers have published research results in each field.
3. Method
Four are recommended for the most common methods.
1) Fasting 16/8: Fasting 16 hours a day and eating low-calorie meals for the remaining 8 hours [3]
5) Fasting method: fasting for 24 hours and then eating or low-calorie meals on Mondays, Wednesdays, and Fridays, or fasting on Tuesdays, Thursdays, and Saturdays.
3) Water Fasting: Fasting for several days with water alone. This is the most difficult and may require expert assistance.
4) Juice or Broth Fasting (Juice and Broth Fasting): How to use bone soup containing vitamins, minerals and fats
Two important things during the fast
Eat freely, but do not binge eat. Significant increase in insulin is meaningless intermittent fasting, rather hunger is adversely affected. Some of the articles that mention the side effects of intermittent fasting are binge eating. However, fats other than carbohydrates and proteins do not promote insulin secretion, so it is okay to combine them with low-tango. If you want to lose weight simply to do aerobic exercise before meals are effective, and if you want to minimize muscle loss when losing body fat is a strong anaerobic exercise after a meal is effective.
Do not eat outside meals. Fasting also reduces muscle mass, which is why it is necessary to reduce muscle loss by exercising muscles during fasting. The key to intermittent fasting is "fasting". Yoshinori Nagumo, author of one meal per day and who appeared in SBS Special, also stresses the importance of communicating with one's body rather than being too obsessed with style. The first meal after intermittent fasting is within 600 ~ 900kcal.
3.1. 24-hour fasting
Do not eat breakfast and lunch, eat 600 kcal at 6-8 pm. Do it twice a week.
3.2. 16 hours fasting
You do not eat three meals in eight hours. Do not eat breakfast or dinner. If you do not eat breakfast, you should have lunch and dinner at 12:00 noon to 8 pm and not eat the rest of the time. If you don't eat dinner, you should eat breakfast and lunch from 6-7 o'clock in the morning to 1 o'clock lunch, and not eat the rest of the time. Do it 3-5 times a week. What you do every day goes beyond simply cutting calories, and humans consume more fat in 16 hours than the 12-hour fasting period when animals start burning fat.
Arnold Hong's 16-hour intermittent fasting plus weight training after the appearance of an intermittent fasting documentary reduced body fat and increased muscle mass.
In fact, the 16-hour fast described in this paragraph is just a very old "evening starve" diet. Because the term "intermittent fasting" is new, it is only accepted as a new diet method.
4. Features
Intermittent Singles Hur and Thread
Intermittent fasting is a way of calorie restriction and is not originally studied as a diet method, but as a way to apply the news more easily in everyday life and still benefit from it. Researched.
Intermittent fasting became known to the public through the 2012 BBC Docs # "Eat, Fast and Live Longer."
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