Intermittent benefits for post: what is real and what is hype



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Unless you live under a rock, I bet you have at least one friend who swears with an interrupted post (IF). Or, if you are a person who is surrendered to Celeb at IG, then you have surely seen how people talk about how they like the buzzy nutrition plan, from Kourtney Kardashian to the keto ninth Jenna Jameson.

In fact, intermittent posts require a restriction on eating for certain periods of a given day or week. Some plans require certain fast-paced windows (time periods when a person can and can not eat), while others have people who eat daily, and a few days have lower calorie intake than others.

The concept of skipping meals or limiting how much eating at a given time sounds … no, dicey. But nutritionists argue that by putting the body in a fasting state for a shorter period of time, people can potentially boost metabolism, cause healthy weight loss, and see other intermittent benefits, such as increased insights and improved energy and mood.

But it's true how The diet is a hot discussion among researchers, says James Mitchell, Ph.D., associate professor at Harvard T.H. School of Public Health Chan, whose research focuses on eating restrictions. Many people believe that potential metabolic effects and weight loss are merely a consequence of calorie restriction (less overall enjoyment), while others consider that a certain period of eating should be considered. And while people who act AJ swear in its benefits, they do not talk about how this kind of evidence is not fully supported by research … yet.

So, yes, it's a great deal to unpack with a busy eating plan. Here's what you need to know about fast-moving spaces before you think about it yourself:

The three most popular types of intermittent post are 16: 8, 5: 2 and an alternative post.

In post 16: 8 (also known as Leangains), you can restrict eating to a particular eight-hour window every day, so you basically fast each day for 16 hours. Choose your watches – for dinner, for example, you can opt for your first meal at 1 pm and do not eat more food for the day after 9:00. No food is limited, but the idea is that we should not eat bigger meals than we would normally in eight hours.

"I think this time limited feeding paradigm is the one with the highest compliance," says Dr. Mitchell. "It is compatible with the occupied lifestyle – you get up, you skip breakfast, late lunch and have dinner with everyone. It can be most of the days. "

On a 5: 2 diet, you usually eat five days a week and reduce calorie intake to 500-600 calories for two weeks a week of your choice. Food authors emphasize that among the five "normal" days of eating, you must eat, as if they were not part of the time, and there are no rules on what you can and can not eat. Nutrition can be difficult – 500 calories do not go far in the day, especially if you are active or employed.

The strictest of all is an alternative post or an ADF. Just as it sounds: You make yourself every other day, constantly. Some people do complete water, while others eat about 500 calories a day. Since this version of IF is so restrictive, it is not recommended for most people unless they are under the supervision of a doctor and a dietitian. In addition, studies have shown that people in an alternate post usually do not adjust to being less hungry during fasting, which makes it very difficult to keep up.

Interrupted fasting can help to regulate body weight, but there is no guarantee.

An intermittent fasting is likely to result in short-term weight loss, as people usually consume less calories in this plan, regardless of whether they follow the IF form, which explicitly requires limited calorie days. "With time-limited feeding, thinking is that you can eat as much as you want, as long as it's in the narrow window," says dr. Mitchell. "Of course, in fact, people generally do not eat so much – it's a good idea to think that you are you can, but you can not really, if you are, in a shorter window. "

However, current research does not support any long-term potential for weight regulation with fasting interruptions. Although the 2017 review showed that most of the examined studies (11 out of 17) showed statistically significant weight loss, none was long-term or extensive, which means that their results are not entirely convincing. (The longest of these 11 lasted 20 weeks and included only 54 items, the shortest lasted one day (one day!) And included 30 people who, kay). The longest and largest study examined in the review lasted six months and included 107 young overweight women.

In short: "IF it can help reduce weight, but it works, because in the end is a low-calorie diet," says Abby Langer, R.D.

Intermittent effects on fasting for hormones and metabolism are promising, but not final.

Although unreliable evidence of what you have heard from friends and health impacts has caused the IF to look like a magic sphere for better health, the actual research is still in the early stages. Since there is no one definition for IF (see above with different types of plans), individual research groups need to determine its parameters for different studies. "The researchers did not really compare different types of intermittent post," says dr. Mitchell. It's hard to find resources for such granular, descriptive studies, she says.

According to dr. Mitchell is one of the agreed benefits of occasional post can improve insulin sensitivity – which is vital for metabolism, diabetes prevention and weight management.

Many other studies that examined the effect of IF on hormones were performed on animals or in very small (usually less than ten) groups of healthy people, making the results not too convincing. It is also found in the literature review of 2015 that, although the MH has undoubtedly potential and justifies further studies, few published data that effectively link this way of feeding with better health outcomes in terms of diabetes, heart disease, cancer or other chronic diseases . However, there are promises: a study conducted in 2005 by 100 people found that those who were fed fast for five consecutive months, lost weight, lowered blood pressure and observed other improvements in age-related illnesses.

As for the supposed brains that encourage an intermittent post? Take those with grains of salt; published studies were carried out only on animals. However, there is evidence that a transition from a country to a fast-moving state could stimulate the functioning of the brain and help prevent disease.

Although it's possible, if there were some, it's OK, it's certainly not for everyone.

For all those who have a history of eating disorders or eating disorders: "Stay far [from intermittent fasting], "Real Langer. The National Federation of Nutrition Disorders (NEDA) lists the history of the diet and the negative energy balance (burning more calories than you are taking) than biological risk factors for eating disorders. "Many people report that their disorder started with deliberate efforts to diet or limit the amount and / or type of food they ate in the form of a diet," says the group. Although IF does not restrict food types, this is certainly a form of food restriction.

As with each diet, a timetable – if someone is ill or recover from an injury, AKM must be placed aside. "If you try to heal the wound, it can work against you," says dr. Mitchell. Proper diet, especially protein, is important for treatment, so if you are being treated for surgery or just scraping, it is best to eat without restrictions until you return to normal. The same applies to those who have a pre-existing medical condition, such as a thyroid disorder – they could be more risky if they were longer without nutrients.

Remember also that social isolation can be a problem. "You will end up eating for a few days before your usual dinner reservations! Time can be difficult, "says Langer.

Point: Although we still have a lot to learn about how it would be possible for some people to deal with potential weight management and health benefits. But given its restrictive nature, this is certainly not a food plan for everyone.

If you are interested in other trends in nutrition plans, you should read the ketogenic diet and Whole30.

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