In the era of gathering and hunting, if our ancestors can get food, it means that they can eat in a short time. If their hunting is not successful, they will feel hungry.
Hunger will naturally enter a state of fasting, which is a normal phenomenon that is integrated into human genes.
Nowadays, food sources are more and more abundant, and storage facilities (such as refrigerators) are more and more advanced. We not only enjoy delicious food, but also suffer from overeating, obesity, chronic diseases and the spread of inflammation.
There are many scientific reasons behind dieting and its benefits.
In order to understand fasting, we must point out that one person was the first doctor to systematically prove that fasting is beneficial to many diseases. His name is Otto Buchinger (1878- 1966).
19 17 years, the German doctor suffered from severe tonsillitis. Although various treatment methods have been adopted, they are still not completely cured, which eventually leads to serious joint rheumatism.
The pain almost broke him down. At the suggestion of his doctor colleagues, he tried to stop eating, and once he stopped eating, it was 19 days.
Therefore, his condition has greatly improved, and he really answered my sentence: I am sick and hungry.
Otto Butch Gogl was very happy. He began to study the problem of fasting in depth, including various studies related to overweight, blood pressure, metabolic syndrome, fibroids and chronic pain syndrome.
Now, her granddaughter, Dr. FranoiseWilhelmide Toledo, has inherited his mantle. A few years later, she started the largest dietotherapy research in history with Otto Buchinger's method.
This study proves the charm of fasting as a "good medicine" both in quantity and time.
Explore the biggest fasting in history
When most people talk about fasting, they subconsciously think of losing weight quickly and giving up life.
But fasting can not only lose weight quickly, but also completely improve your health and even improve your quality of life. ▼
The study lasted for one year and was published on 20 19. A total of 1422 people participated in the study.
Participants can choose 4 fasting groups, which are 5 days, 10 days, 15 days or 20 days respectively.
For safety reasons, the subjects did not suffer from anorexia nervosa, kidney, liver and cerebrovascular dysfunction, dementia or other severe cognitive decline, nor were they pregnant or breastfeeding.
Researchers monitor their health every day. Subjects can drink 2-3 liters of water and eat 200-250 kilocalories of food every day, and their daily carbohydrate intake is 25-35 grams.
In the process of fasting, participants can do some light exercise, including moderate-intensity outdoor walking and group gymnastics. What will happen?
→ Body weight and abdominal circumference decreased significantly.
The weight and body mass index of the four groups of rats decreased significantly, and the abdominal circumference also decreased significantly.
After fasting for 5 days, the average weight loss was 3.2 kg, and the abdominal circumference was 4.6 cm. After fasting for 20 days, the average weight loss was 8.6 kg and the abdominal circumference was 8.8 cm.
Tertiary decompression
The mean systolic blood pressure decreased from131.6 0.7 to120.7 0.4, and the diastolic blood pressure decreased from 83.7 0.4 to 77.9 0.3.
→ Feel more stable and healthier.
The results show that the improvement of emotional and physical health has been significantly improved in people with different fasting time.
& gt blood sugar decreased significantly.
The average level of glycosylated hemoglobin is 4.7 mmol/L, which also has obvious hypoglycemic effect.
→ ketones strengthen stability.
In five days, we found that the urine ketone level has been significantly improved, which is due to the decrease of glucose intake, and the body naturally began to "burn" fat, producing ketone bodies to provide energy.
Self-reported mild symptoms (such as muscle spasms and sleep disorders) mainly appear in the first few days and disappear automatically or through natural therapy. 0.7% of the subjects had adverse reactions, and only 2 subjects needed to stop fasting.
At the end of the study, I wrote: The observation and research in this 1 year proves that regular fast food within 4-2 1 day is safe and beneficial to health and happiness.
In a word, this one-year observational study proves the safety of regular Buchinger fasting between 4 days and 2 1 day, and its beneficial effects on health and happiness.
Similarly, in other small studies, fasting is also beneficial to immunity, fatty liver and insulin sensitivity. ▼
Dietotherapy: It can quickly improve fatty liver.
→ Quickly improve fatty liver.
In another study published on 20 19, 679 participants (38 patients with type 2 diabetes) were investigated, and 264 participants found nonalcoholic fatty liver after fasting for 8.5 4.0 days:
Frequent fasting, accompanied by weight loss, can quickly improve fatty liver in patients with type 2 diabetes and non-diabetic patients.
Regular fasting with weight loss can significantly and rapidly improve FLI in patients with T2DM and non-patients.
Fatty liver without liver protection tablets can be quickly reversed as long as you eat less or eat a low-carbon diet.
→ Restart the immune system
In 20 14, a study on fasting was published in the top scientific magazine Cell, which attracted much attention.
Researchers have done fasting experiments in mice and humans, and the results show that long-term fasting (2-4 days) can regenerate the whole immune system and reverse the damage of chemotherapy to the immune system.
One of the researchers, Walter Longo, a professor of geriatrics and biological sciences at the University of California, said:
When hungry on an empty stomach, the immune system tries to conserve energy. One of the measures is to recycle a large number of useless immune cells, especially destroyed immune cells (self-phagocytosis).
"When you are hungry, the system tries to save energy. One of the energy-saving things it can do is to recycle a lot of unnecessary immune cells, especially those that may be damaged," Longo said.
→ Let you become a "slimming person"
There are two kinds of fat in human body, brown fat and white fat (fat), both of which are very common.
Compared with white fat, brown fat is called "good fat" because the more brown fat in the human body, the easier it is to metabolize and lose weight. But with the increase of age, brown fat will gradually decrease.
Fortunately, cold and fasting can promote the production of brown fat.
In a study published on 20 17, Cell magazine wrote: "Fasting the next day will promote the production of brown fat."
In addition, another large-scale retrospective study also found that intermittent fasting helps to reduce visceral fat by 4-7% between 6 and 24 weeks.
→ Stimulate autophagy to prolong life.
Professor Valter Longo, an Italian-American biological gerontologist and cell biologist, once made a video on youtube popular on the Internet.
Scientists have done a lot of research on fasting and found a lot of amazing data. For example, the life span of organisms can be 10 times or twice that of similar foods.
At the same time, many people who eat less are studied, and their chances of developing cancer and diabetes are very small.
In addition, fasting can activate autophagy, start cell self-repair, stimulate growth hormone, make the body produce more new cells, and make us younger. How long can reading → fasting activate autophagy?
+Improve insulin sensitivity and reverse diabetes.
From 2065438 to May 2008, DigestiveDiseaseWeek released the latest empirical research on the health effects of daytime fasting.
Studies have shown that appropriate fasting can improve insulin sensitivity, improve insulin resistance, lower blood sugar and control weight.
In addition, a study published in The Lancet magazine found that fasting and eating less can reduce pancreatic fat and reverse diabetes.
There are so many benefits of fasting that many people want to try it quickly, but not everyone is suitable for fasting.
People don't recommend fasting.
Fasting does have many benefits, but not everyone can try it, especially those who are too thin and malnourished, minors, pregnant women, lactating women, people with appetite disorders, and people recovering from surgery or serious illness.
In addition, patients who have a history of gout, are taking some special drugs (such as aspirin, metformin and iron-magnesium supplements), have diabetes (under the guidance of professionals), have gastroesophageal reflux disease and have great mood swings should also stop eating carefully.
Pictures in the inside story
When it comes to fasting, it is actually ever-changing. Just remember three principles:
Shorten the eating time of two meals and do not eat during fasting (fasting for 24 hours, fasting16: 8);
During the fasting process, the calories are controlled within 500 cal, and fat is allowed (5:2 fasting method, fat fasting method).
Fasting for more than 24 hours and not eating for a day or two (I suggest not eating for too long, especially for people in poor health).
Long-term fasting will have side effects, such as dizziness, headache, anxiety, bad breath, constipation, nausea and vomiting.
In order to avoid the side effects of fasting, we can start with the following points:
Start with short-term fasting, such as 16:8 fasting, which means eating for 8 hours every day, and fasting for the rest 16 hours. The time can be extended according to your physical condition, but it should be within the allowable range;
Drink enough water and some light salt water;
Appropriate exercise, such as walking, yoga, stretching, etc.
Eat a small amount on fasting days;
In the days of continuous eating, eat more nutritious food, such as meat;
Take some supplements, such as L-carnitine and sodium bicarbonate. About reading → being hungry for 7 days, what is the experience? How to spend it easily ...
In recent years, the research on fasting is increasing. The advantage of fasting is eating less, and there is more and more scientific evidence.
Many people are warning about the disadvantages of fasting or dieting. In fact, fasting does have many benefits for obese people.
If you want to lose weight or raise blood sugar, you must learn to eat less.
Traditionally, people think that there should be enough food for three meals a day. It's really not necessary. Now most fat people have excess energy and malnutrition.
It is recommended to eat more foods with high nutritional density, and not to eat or eat less on the premise of ensuring nutrition.
Of course, for very thin people, we don't recommend fasting, and we suggest that we must supplement enough nutrition.
Fasting is a double-edged sword, which has both advantages and risks.
For fat people, it is really worth a try. Eating less is sure to do more good than harm.
If you are sick, try to eat less. It will disappear after fasting.
Otto Bussinger, a German doctor, suffered from joint rheumatism for many years, and after 19 days of diet adjustment, his condition improved obviously.
This study, initiated by her granddaughter, Dr. Francis wilhelmi-Toledo, is the largest dietotherapy study in history.
After the start and end of fasting, the subjects lost weight, and their blood sugar, abdominal circumference, blood pressure, mood improvement and cardiovascular risk increased.
This is the concept of fasting, but the benefits are not limited to these.
Early studies also found that fasting has a positive effect on improving fatty liver, reversing diabetes, restarting immune system, stimulating autophagy and improving insulin sensitivity.