Intermittent fasting

Detailed explanation of principles and an overview of methodologies for reduction of energy by the cyclic starvation in intervals of 20 to 36 hours that are repeated with some frequency in order to reduce total energy consumed by weakening the background of its energy expense over time. The methodology is also known as "Intermittent fasting" or "I eat - not eat - I eat."
Will be discussed and the application of the short starving for "Military Diet" methods in "Fast 5 (Fast-5)" and "Fast growth (Leangain)". What kind of diet is periodic fasting (GHG)?
This is a methodology for reduction of fat, which relies on periodic deprivation of calories for periods of 20 to 36 hours, which may alternate with normal diet for certain periods of time, and may be living in a system again for a certain period of time.
The methodology is quite versatile varieties and application, but all of them there are always periods of deprivation of food (calories), ie starvation.
The reason hunger is on the system is that short intervals do several things that systematic three-four or more times a day feeding is not possible to make:

    * Increases insulin sensitivity - so less insulin molecules can do more work and not lead to deposition of fat. During the famine, the body does not produce or produces small amounts of insulin and they are sufficient to do all the work in the transport of substances in the body.
    * A negative calorie balance in the scale of calorie week through daily activity and basic metabolic metabolism (BMR) to realize significant energy cost.
    * The periods are long enough to start burning fat and long enough to start a serious decline in the total metabolism.
Periodic variations of fasting
According to the length of fasting and starving periods between two methods using the principle are:

    * Fasting 1 to 3 times per week;
    * Daily starving (a military diet, Leangain, Fast -5);
    Mixed * methods.
Fasting in 1 to 3 times per week (1-3/sedmitsa)
Simply put, starve once to three times a week during the day or two at 20 to 36 hours, the period includes the time for sleep.
Example: If you choose to starve on Tuesday launched a hunger after an early dinner on Monday and ends with a late lunch on Wednesday.
This system is a kind of calorie and carbohydrate rotation and has all the positive aspects on insulin levels. It allows to achieve a negative caloric balance on a weekly basis and a greater potential to reduce the weekly ration kilocalories compared with monotonous regimes (eating the same kcal / day every day).
Example of a simple account:
Person X has a daily need of 2000 kcal to maintain weight (= BMR * ratio according to the formula).
Chooses to follow monotonous evenly balanced regime of 1500 kcal for 4 weeks.
His weekly energy consumption is approximately 13,850 kcal average for the whole period because the body slows your metabolism and shortages kcal each day.
With 1500 x 7 days per day = 10 500 kcal per week. Taking just as much energy will create a shortage of 3350 kcal / week.
If you choose to use evenly balanced meal in 4 days with 2000 kcal / day and 3 starving for 24 hours, the picture would be as follows:
4 x 2000 = 8000 kcal / week.
The difference? In terms biomatematichesko so weakening would burn 2500 kcal in excess. Without forgetting that this has a price - if no calculated food intake in the days of feeding.
Metabolism slows down again in time but in a lesser degree, since sleeping in an energy shortage (body adapt their metabolism largely during sleep) are 4 less monotonous than a restrictive diet.
Of course, this method of PG does not burn only fat. Like any form of restriction and here we have a loss of muscle tissue. Daily starving (a military diet, Leangain, Fast -5)
This type of food is forcing your body is in an accelerated catabolism of substance in most of the day, most active, during which consumes energy.
The main calories per day, including most of the carbohydrate ration is consumed in a narrow window of time of four to five hours a day.
Most often this is the time from late afternoon until the evening. Specifics vary in different popular methods using the principle of daily fasting. Mixed methods
This combined with several large starving several small and days of normal eating.
Example: Monday, Wednesday and Friday normal diet, Tuesday and Thursday - hunger and hunger over the weekend in the active part of the day and feeding in a narrow interval of time from late afternoon until dinner.
There are quite a few different combinations. Principle of distribution of hunger is - the active part of the day to be able to rely on maximum utilization of fat stores. Dietary and health benefits of periodic fasting

    * Improves insulin sensitivity.
    * It is believed that increasing the cellular mode of resistance to toxic stress caused by oxygen shortage. The effect is similar to the results of systematic sports. This includes a protective role on the central and perriferna nervous system and cardiovascular system.
    * Allows you to achieve the highest calorie deficit per week / month and minimum delay of metabolism in comparison with other known methods.
    * It is easier than the closest effect (slowing of metabolism) option - rotary diets.
    * Do not put bans on food as long as you follow certain rules according to the periodicals of hunger.
    * Works well when immobilized people, older people overweight (obese) people with high percentage of fat and low active weight, which can induce additional energy expense in sports because of low potential for this (no training) and / or slow recovery. Endomorfite benefit most from GHG methodology.
    * It helps to "clean up" the digestive system.
    * An excellent diet for people with modest conditioning or fitness goals, engaged in intellectual work or low physical activity into their working day.
Dietary and health disadvantages of periodic fasting

    * Reflects sick of glycogen stores in muscles and reduces sarkoplazmeniya growth in muscle mass.
    * Less able to play sports and you can not make a great workout with a total weight lifted or energy expense because of muscle recovery will be hampered during fasting. Otherwise, if you are an athlete with a high metabolism (high active weight + high volume kcal / day), even if you have 20% of subcutaneous fat - this method of feeding, you may be more detrimental than helpful. The use of NG is not in sync with high athleticism in terms of functional or visual criteria. If you want to clean or to lift heavy, do not address it.
    * The effectiveness of the method has fallen sharply in an uncontrolled food intake on days with food. The reason is not svrahpriema and the possibility to eat less than is needed. This leads to the preservation of metabolism and reduction of active weight. When sportsmen - to over-training.
    * The effectiveness decreased after passing the 20 percent fat, a further reduction in weight leads to a fall mostly on the active mass, including muscle. This automatically excludes combination: solid muscle advanced athlete, clean and press NG.
    * Can lead to a drop in blood pressure and lowered blood sugar.
    * Not recommended for insulin-dependent diabetics, for purely pragmatic problems in the regulation of insulin administration.
    * Leads to irritability in the hungry days. " Increased aggressive behavior model. For hyperactive and nervous people is better to give up NG. There are episodes of "not getting food.
    * Fasting is a problem with ulcers and gastritis.
    * NG should not engage people with unstable mentality and problems sebevazpriyatieto and acceptance. Including bulimitsi and Anorexics or prone to lurch to extremes.
Research on the methodology
Studies conducted in rats showed prolongation of life feeding on the model of periodic fasting even without significant caloric deficit.
It is believed that the reason for the overall beneficial effect of PG lies in the reduced calorie and adopted a moderate ketosis.
In studies with laboratory animals exposed to a few weeks NG mentioned biochemical parameters confirmed the following: increased insulin sensitivity, reduced levels of blood glucose, increased growth factor IGF-1 reduced leptin levels, increased levels of beta-hydroxybutyrate.
The effects are better use of insulin, increased incentives for growth, reducing fat deposition, increased activity of fat metabolism, increased antioxidant activity and better protection against toxins and free radicals. Studies with humans in the very beginning, but confirmed many of the findings in animals. Compatibility with the basic diets for weight maintenance and weight loss (RBD, IRR and VVD)
Periodic fasting methodology 1-3/sedmitsa needs days with increased intake of carbohydrates, so enter in line with evenly-balanced diet.
Application of a low carbohydrate diet to maintain weight and even visokomazninna - low carbohydrate diet (IRR and even VM-IRR) in the days of food can not provide sufficient incentives to maintain the metabolic rate in the "recovery" and in fact dramatically increases the specific deficiency energy (glucose and its metabolites), which affects muscle and liver glycogen in time.
The benefits of both systems of feeding overlap, but not effort - even on the contrary, lead to a rapid slowdown in metabolism, whether you're in a small calorie deficit.
Therefore, if you choose to use the method of periodic fasting, feeding point in the days of food to RBD or even visokovaglehidratna diet (VVD) if you have high active weight. "Bad food" for the effectiveness of the methodology
In the hungry days do not eat slowly degradable food (mature legumes and nuts) as well as foods with low water content and high calorific value. Avoid foods with high glycemic index and low glycemic louding.
However, it is "hungry" day. This includes:

    * Peanuts, beans, chickpeas, lentils and other legumes;
    * Almonds, hazelnuts, walnuts, cashews, pistachios and other nuts;
    * Sunflower seeds, pumpkin seeds, flax, sesame and other seeds;
    * Fast foods such as chips, popcorn, and other carbohydrate zrachno bombs;
    * Sugar, sweet fruits, jams, purees;
    * Large portions of lard, butter, oil, olive oil;
    * Foods rich in fat and sugar - chocolate, ice cream, kremcheta, pastichki, cakes and other delicious and fascinating of contemporary junk food industry.
"The right food for days at regular intervals throughout the day fasting and 1-3/sedmitsa mixed methodology
These are all foods available in selected maintenance diet, whether or RBD VVD, not mentioned above.
The idea of feeding in the narrow window of time on the third day after the release of hunger and the onset of sleep is to eat two meals with calorie parameters VVD or IRR. "The right food for the hungry days of fasting all day periodically 1-3/sedmitsa and mixed methods
In this day and consumed calories from vegetables and low-calorie liquids. These include: soups, buttermilk, low-carbohydrate fruit juice.
Use your imagination as you try to empty the whole day to eat no more than 20-40% of calories for a regular day with food. "The right foods for X-hour interval when daily fasting and mixed methods
When using a system of daily fasting, in the hungry hours to eat a low calorie parity: soups, vegetable purees and juices, yoghurt, protein and 40-60% of calories for the day drinking in a narrow time window (3-5 hours in the second half a day), emphasizing natural foods to moderate glycemic index and moderate to high glycemic louding.
Protein distribution follows the curve of calories. This is the main disadvantage of most schemes of daily fasting.
Detail the distribution of food can be found in a military diet that is PG daily basis. The choice of food in times of intensive feeding is the selection of RBD or VVD. Distribution of calories in PG

    * In the hungry days 1-3/sedmitsa methods: 20-40% of calories in rate (BMR + coefficient).
    * The half-starved days, which represented intermediate to 1-3/sedmitsa methods: 40-60% of normal time in the narrow range of intensive feeding.
    * The half-starved days, which are based on methodologies with daily fasting: 60-40% in the hungry hours of very small portions and 40-60% in the narrow time zone for intensive feeding. Calorie balance for the entire day here is chosen according to the methodology and objectives (reduction of weight, maintain weight, mass).
    * Days with food: 100 to 200% of normal, according to human goals - weight loss or preformirane (maintaining weight in decreasing% fat and rising active weight).
Training activity and physical work in weight loss with periodic hunger
Exercise and implementation of PG have a similar impact as an incentive and a final effect on the body and metabolism.
To increase the final effect is necessary to follow a program to ensure that the calories in regular days with food will provide your body so that it does not lead to calorie crisis and a sharp slowdown of metabolism.
This is not so easy, if not observed and calculated diet easily mistaken. Omission of even 500 kcal in the regular day can you bring hypoglycemia in the next hungry during sports activity.
So be careful when calculating your calorie balance - do it on a weekly basis to see how many% are in negative caloric balance to your norm.
I make a mistake here, will only have spent time in the sports center. Even worse - over-training lurks around the corner.
Because of these difficulties, people opting for PG or low-intensity sports or sports as planned, or not play sports until after the methods of NG. If you still want to exercise, here's what you can afford: Daily fasting
If this is the main method, even if practiced with low calorie restriction (10% negative caloric balance) in the scale of the time it excludes system krosfit bodybuilding and training, as well as all other training for endurance power with a large caloric expenditure.
Suitable power-conditioning workouts. Cardio in his classic long and monotonous option is not suitable for the diet.
It is the inclusion of high intensive interval cardio with short sessions of 10-15 minutes once to twice daily. Day starvation 1-3/sedmitsa - regular day
No training restrictions. Suitable are all kinds of sports and sports, whose duration will not displace a regular meal times. Day starvation 1-3/sedmitsa - half-starved days
Suitable power conditioning, strength training with moderate and low volumes. Low-intensity training with longer duration and lower energy expense as yoga, Pilates, stretching, isometric view of vibroplatformi. May be included in the brief interval cardio session. Day 1-3/sedmitsa fasting - fasting days
Stick to low-intensity training activities of short duration and low energy expense - Pilates, yoga, stretching, isometric, tai chi, qi Gong, etc. No cardio. Mixed methods
Here things varies tremendously depending on the specific methodology. General conclusions as in the previous two methods of fasting is not possible. Such schemes are usually developed or are in the whole concept as a system of diet and exercise, or made individually by an expert for a particular customer. Health risks in conducting periodic fasting
Overall, a smart calculated caloric balance for weeks principles and methodologies that follow it, do not endanger the health of healthy person in active age.
In humans, obese adults (especially if they are obese) must have control of the specialist. Risks for the implementation of specific GHGs:

    * Daily fasting: the possibility of overloading the kidneys and liver protein (uric acid and urate) in the case of overeating in the area for intensive feeding. Avoid liver and kidney disease.
      Episodes of hypoglycaemia and a drop in blood pressure, avoid if you have any doubts with blood or if you are insulin dependent diabetic, because of the difficulty in calculating the insulin dose and monitoring of the half-life of insulin injections.
    * Day 1-3/sedmitsa starvation: reduced risk of poisoning urea and urate in the background of daily fasting, and increased risk of hypoglycemia compared with daily fasting.