Is it safe to lose weight after eating intermittently? What are the differences between the next day s eating method and the time-limited eating method?

There are gradually increasing trends for people suffering from "gravid syndrome" around the world. If there are three of the five symptoms of high blood pressure, high fasting blood sugar, high fasting triglyceride, low high-density lipoprotein and abdominal obesity, it is defined as suffering fromgravid syndrome.

People with cervical syndrome will have higher risk of comorbidities (such as cardiovascular disease, diabetes, hyperlipidemia) in the future. It is because diet is one of the main causes of cervical syndrome. Most of them will naturally develop dietary patterns for patients with cervical syndrome. Among them, intermittent fasting has become the choice of many people.

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Intermittent Fasting (IF) achieves the purpose of weight control and improving the function of weight by setting specific times of eating and fasting. According to different guidelines, the time for diet control is also different. There are several common types.

. 5:2 eating method, 4:3 eating method: fast for several days in a week during a fixed cycle, and you can eat freely on other days. The 5:2-free diet is fasting for 2 days per week; the 4:3-free diet is fasting for 3 days per week.

. The next day's diet method: Alternately fasting one day and normal eating in one day.

. Time-limited eating method: The full fasting time of day requires more than 12 hours, while free eating is allowed at other times. The 16/8 dietary method is a time-limited diet.

What physiological changes will occur when eating?

The regular dietary performance of intermittent diet reduces the possibility of eating too much at night, making the diet more in line with physiological clocks, and reduces the fluctuations in blood sugar and infarction caused by night diet, thereby controlling glycated hemoglobin and reducing the risk of diabetes.

In addition, restriction of eating time is also closely related to the changes in the digestive tract bacteria. Studies have shown that many obesity-induced bacteria are lower in the food restriction population.

In terms of cell energy transfer, during fasting, cell energy sources are converted from glucose to fatty acids and ketones. Ketones are not only used as energy sources, but are also related to many proteins that regulate health and aging. During the period of diet, cells will increase antioxidant prevention systems, DNA repair, particle synthesis and autophagy, making cells more effective against the outside world. When eating again, cells will increase protein synthesis, pellet synthesis, and reduce ketones and autophagy, making cell growth more plastic.

Is it safe to eat intermittently?

For most non-diabetic patients, intermittent cessation is safe, but people with a history of digestive aphrodisiacs should consult a doctor first. Diabetic patients should discuss with doctors before taking a break, and may need to adjust the medication and strengthen blood sugar monitoring to avoid hypoglycemia.

For the gratitude syndrome, in addition to eating, you also have these choices to fight gratitude syndrome. Not only is it simple to adjust the diet, but it requires a comprehensive lifestyle change. In addition to diet management, it also involves efforts such as weight control, the establishment of sports habits, and pressure management.

Dieting strategy: balance and adaptability

. Low salt diet: Excessive salt intake will increase cardiovascular burden, especially for people with higher blood pressure, reducing salt intake to less than 6 grams per day is the key.

. Low oil and high-quality fat: Choose single-dip and polydip and fatty acids instead of fat and fat to reduce cardiovascular disease risks.

. Adequate carbohydrates: Choose a full grain and fiber-rich carbohydrate source such as brown rice, oatmeal and beans to stabilize blood sugar.

. High-standard intake: Dietary maintenance helps maintain kidney health and lowers blood sugar and calcium levels.

Movement and weight management

. Regular exercise: At least 150 minutes of moderate intensity aerobic exercise (such as brisk walking, swimming or cycling) per week, combined with strength training, can help improve insulin sensitivity and weight control.

. Weight control: The goal is to achieve and maintain a healthy weight. Even a 5%-10% weight reduction can significantly improve gravid syndrome.

Mental health and sleep quality

. Pressure management: Long-term pressure can increase the risk of symptom. Practical relaxation techniques such as deep breathing, yoga or meditation can help reduce stress and improve mental health.

. Quality sleep: Ensure quality sleep of 7-9 hours per night. Deficiency or poor sleep quality will interfere with the body's licensing process and increase the risk of licensing syndrome.

Through these comprehensive lifestyle changes, it can not only effectively manage charitable syndrome, but also promote overall health and well-being!