In order to be beautiful and look healthy, it must come from internal health. Just like “Anchili Scott-Kemis” who told us about health through Rise & Shine, good life starts with us. By revealing that Ann is a very fond of eating vegetables. Including when eating, like to eat natural flavors. not seasoned which is considered a form of clean eating
For those who are interested in eating healthy food. Want to lose weight with a limited eating period or IF today has knowledge from Dr. Chonomphan Sare, a specialist in preventive medicine. Bangkok Hospital Udon. Let’s introduce each other.
Weight loss can have side effects! Dr. Chulalongkorn University reveals how to “eat fat like a keto” for good results.
IF the right way to reduce the size, reduce the disease
What is IF?
Intermittent Fasting (IF) is weight loss. By focusing on the duration of fasting or Fasting together with the duration of food or Feeding.
There are many forms of IF, but there are 3 popular formats that are supported by research that they are effective:
1.Daily Time Restricted Feeding (16/8 method) or 16/8
16 refers to the period of fasting or Fasting.
8 refers to the length of time we eat or Feeding.
for example Eat breakfast as the first meal at 8:00 AM. We will continue to eat for another 8 hours, so we will have our last meal at 4:00 PM.
2. 5:2 IF
The duration of eating and fasting is not specified, but in 2 days, fasting is required.
The fasting diet is to limit your daily calorie intake to no more than one-fourth of your total calories, or about 500 kcal.
3. Alternate-Day Fasting
eating every other day Eat alternating fasting days. For example, start eating on Monday. We will be able to eat 24 hours, when Tuesday we have to fast 24 hours and start eating again on Wednesday.
During the IF, what happens to the body?
- the first 4-8 hours The sugar in the bloodstream begins to decrease. Makes you feel tired easily, exhausted, lacking energy, often hungry
- 12-18 hours or more will result in ketosis is to pull out the fat and use it for power Makes you feel restless, headache, rash, acne, because of the fat that burns out. Often there are toxic contaminants. which symptoms will improve on their own
- keep fasting will occur Autophagy is the ingestion of own cells that have deteriorated, old, inflamed and recycled to create new, youthful cells with quality to replace This will allow the body to prevent various degenerative diseases such as diabetes, high blood pressure, heart disease, Alzheimer’s, and cancer.
Benefits of doing IF
- causing the extraction of fat to be used as energy Therefore, fat burning will occur.
- Stimulates the body to create Growth Hormone, which is responsible for metabolism. Therefore, fat and weight will be reduced.
Caution
- must eat in moderation Not eating like crazy. For example, many people feel that they have to eat a lot during Feeding because they are afraid that during Fasting they will not be able to eat anything. What follows is to gain weight, not lose weight, or develop various serious diseases.
- Incorrectly choosing the duration of Fasting or Feeding will cause gastroenteritis and intestinal inflammation.
- Addicted to eating sweets during Feeding, risking to become addicted to sweets in the future.
Therefore, you need to eat normal food, eat in moderation to get complete nutrients.
Who should not do IF?
1. Children and adolescents because doing IF can disrupt the growth of children and adolescents.
2. A pregnant woman Need to get enough nutrients. for the development of the fetus
3. People who are already malnourished Should not fast any more.
People who have recently recovered or have undergone surgery, for example, recently recovered from COVID-19. Because it may lack the nutrients needed to repair the worn out cells.
5. People with congenital diseases such as diabetes, high blood pressure, heart disease can do IF, but must consult a doctor closely.
Make IF safe
1. Choose the Fasting and Feeding time according to their life clock. For example, a morning worker chooses the Feeding time during the day, and the Fasting time during the night.
2. Choose quality food. A diet high in protein, high in good fats, and low in bad fats. Choose complex carbohydrates such as unrefined brown rice, sweet potatoes, purple potatoes, and drink plenty of water, at least 2-3 liters per day, as this will help eliminate toxins from fat burning. can
3. Do not eat calorie-containing foods during Fasting. You can only eat water, tea, coffee without calories.
4. Do not eat beverages that use artificial sugar as an ingredient. Fasting will not work.
5. Exercise regularly. By choosing a type that is slightly violent. Your heart rate should not exceed 50% of your maximum heart rate. If there is no meter to see that during the time we exercise Can you speak in sentences continuously without being panting?
If anyone hasn’t done an IF yet, try to find an IF format that works for them. If we succeed, in addition to being able to lose weight. Good health is still in your hands.