Fasting is an "intermittent fasting" method. Sometimes eating normally and sometimes eating less can achieve the goal of losing weight and improving metabolism.
With regard to the benefits of fast food, there is good news from the scientific community recently: studies have confirmed that it may help to prolong life. Combined with this survey, Lao Zhao interviewed experts in related fields to teach you to eat less scientifically.
Interviewed experts
Qin Jian, Vice President of the Seventh Affiliated Hospital of Sun Yat-sen University
Fan Zhihong, Associate Professor, School of Food Science and Nutritional Engineering, China Agricultural University.
Liu Juying, deputy chief physician, Department of Nutrition, Xiangya Hospital, Central South University.
Nutrition medicine has always advised people to eat less, and there are many examples of long-lived elderly people to prove that eating less is the way to keep fit. But the reason is not clear. The cooperative research between Salk Institute in the United States and scientists in China has made a new discovery at the cellular level for the first time: after the calorie intake is reduced, the cell aging rate slows down.
Aging is the biggest factor related to disease risk. At a young age, everyone looks healthy. Once you get old, everything comes. Cancer, diabetes, dementia, metabolic syndrome ... By feeding rats with calorie restriction and cell analysis, it is shown that "eating only seven minutes full every day" has many benefits: the systemic inflammatory response is reduced, aging-related diseases come later and may live longer.
The research was jointly conducted by salk Institute, China Academy of Sciences, xuanwu hospital of China Capital University, Zhejiang University Medical College and other units, and the research results were published online in Cell magazine on February 27th.
In short, the research is as follows: find a group of five-month-old SD rats and eat as much as they want for the first half of their lives.
They were divided into two groups when they were one and a half years old. One group ate a normal diet and continued to eat and drink. The other group started dieting, and the calorie intake was 30% lower than normal (the legendary seven-point fullness). After more than half a year, mice grow from 1 year and a half to 27 months old, which is equivalent to human beings controlling their diet from 50 to 70 years old.
Some previous studies have confirmed the health benefits of a light diet.
1, lose weight
The method of fasting has been listed as one of the routine weight-loss methods by the Expert Knowledge of Medical Nutrition Treatment for Overweight and Obesity in China.
Sticking to fast food for two days a week can reduce the weight, body fat rate and waist-hip ratio of obese people. After a week of scientific and reasonable dietary restrictions, most people will lose weight.
Step 2 reduce "bad cholesterol"
Studies published in the American Journal of Clinical Nutrition show that fasting can reduce the levels of "bad cholesterol" (low-density lipoprotein cholesterol) and triglycerides, but it does not affect the level of "good cholesterol" (high-density lipoprotein cholesterol).
3, help to control blood sugar
A study published in the World Journal of Diabetes pointed out that fasting is a safe dietary intervention, which is conducive to improving fasting blood glucose and postprandial blood glucose levels.
Fasting can not effectively reduce blood sugar in a short time, but it can improve insulin sensitivity and help prevent and treat diabetes.
4. Promote blood circulation
The research published in Shanghai Journal of Traditional Chinese Medicine points out that fasting can promote blood circulation and help to enhance the blood oxygen supply of the whole body.
5. Prevention of Alzheimer's disease
American John? Hopkins Medical College found that skipping food and controlling calorie intake for two days a week will have a positive impact on the brain and prevent Alzheimer's Harmo's disease (commonly known as "Alzheimer's Harmo's disease") and Parkinson's disease.
6. Reduce the risk of cancer
The study of skidmore College in the United States found that fasting is beneficial to reduce the level of oxidative stress, which is closely related to the occurrence and development of chronic diseases such as diabetes, heart disease and cancer.
Fasting is suitable for people with strong muscles, overweight body, large waist circumference, high blood lipid, decreased insulin sensitivity, poor ability to control food intake, busy work and no time to adjust diet.
At present, there are four popular fast food ways in the world.
No. 1
5.2 fasting method
Eat normally for five days a week, and the other two intermittent days are fasting days, and the food intake is reduced to 25%~30%. This method is more suitable for China people.
Fan Zhihong provided a 5:2 fast food recipe for Fast Food Day.
second
Fruit and vegetable juice fasting method
1 month, choose not to eat for 2~5 consecutive days, only drink boiled water, fruit and vegetable juice and vegetable soup, and control the daily calorie intake at 300~500 calories.
third place
Fasting on the same day
Set aside 16 hours of stomach "empty window" every day, and eat normally for the remaining 8 hours, such as not eating from 6 pm to the next morning 10, and eating normally for the rest of the time.
fourth
Fasting every other day
If you eat normally one day, your food intake will drop to 25%~50% the next day.
During fasting, food should be low in calories and high in nutrition, such as fruits and vegetables and light soup and porridge. In addition, you should exercise moderately on an empty stomach, but you should not do strenuous exercise.
It should be noted that pregnant women, patients with depression and advanced tumor, people with excessive emaciation and malnutrition,/kloc-people under 0/8 years old, and people over 70 years old should not rashly try fast food.
The premise of moderate calorie restriction and fasting is that malnutrition will not occur. In fact, most healthy people are basically overnourished now. Hungry for one or two meals will not happen at all. However, it should be noted that extreme fasting is actually not desirable.
Ok, that's all for today.
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I'm Dr. Zhao from the Department of Traditional Chinese Medicine, and I have 30 years of clinical experience!
If you share the orthodox knowledge of traditional Chinese medicine and find this article useful,