Drinking coffee or tea during the implementation of 168 fasting can improve the effect?16 hours without eatingHow to combine exercise with exercise is the most effective?168 fasting method is summarized, so that you can easily grasp the key points, healthy and correct weight loss!
The reason why intermittent fasting is popular is that recent studies have found that when fasting for a long time and fasting time is more, it can increase the time for the body to burn excess fat. When people eat, the body will begin to secrete insulin, the food decomposed glucose into the cell, the formation of liver sugar storage, provide energy, once the body energy is used up, the body will enter the state of fat burning, and the body will be the body glucose, liver sugar exhaustion, on average 12 ~ 14 hours, so most of the fasting is recommended to maintain at least 16 hours (16 hours without eating). Therefore, if you eat all the time, you will not have a chance to burn fat. In addition, the fasting method breaks the previous diet of small and frequent meals and only cares about the total calorie intake, and also reflects the physical problems caused by excessive and excessive diet in modern society.
What is the 168 fasting principle?
The 168 fasting method is one of the intermittent fasting methods, and it is also the most popular fasting method nowadays, its principle is to continue to eat for 16 hours, control the eating within 8 hours, among the many fasting methods, you can try the "168 fast" first, which is a relatively strong and less controversial diet. Just in line with the modern people's late morning skip breakfast, eat the first meal at 12 noon and finish the dinner before 8 pm, you will meet the standard, and you can also get rid of the habit of eating supper.
Where did the 168 fasting method come from?
It should be said that "intermittent fasting" was published by Rafael de Cabo, a geriatrician at the National Institute on Aging, and Mark Mattson, a neuroscientist at Johns Hopkins University, in The New England Journal of Medicine A comprehensive review article published by NEJM summarizes the conclusions of experiments on animals and a small number of humans, and the 168 rule of fasting is a type of fasting derived from intermittent fasting.
How to eat during the 168 fast?
Focus on "eating a balanced diet" to see if the food you eat meets the three major nutrient ratio standards (protein 10-20%, lipid 20-30%, carbohydrate 50-60%). If you are worried about being too hungry after fasting, you can eat more protein, high-quality fats and fiber, which are all more satiety options and can delay hunger during fasting. Remember not to eat delicate sugars, not only easy to get hungry, but also stimulate a large amount of insulin secretion, if not consumed through exercise, some sugars will become liver sugar, and the rest will become fat; the most recommended to eat "prototype food", protein can supplement chicken breast, salmon, boiled eggs, sugar-free soy milk, high-quality fat intake reliable avocado, nuts, olive oil, etc., as well as cauliflower, spinach and other fiber-rich vegetables and fruits.
How does 16 hours of not eating go with exercise?
Try to arrange the exercise time during the period when you can eat, you need to supplement some carbohydrates before exercise to help improve exercise performance, and you need to supplement protein and carbohydrates within 30 minutes after exercise. However, if you can only exercise during fasting periods, it is recommended to eat some protein supplements, such as BCAAs (branched-chain amino acids), before and after exercise.
Many people will wonder if intermittent fasting will cause muscle loss? In fact, proper fasting is helpful for the body's metabolic circulation, muscle gain and fat loss, and some studies have pointed out that during fasting can stimulate the secretion of growth hormone (HGH), growth hormone can stimulate liver sugar, fat breakdown, and improve muscle gain.