More than 4 million people die each year from complications related to being overweight, with cardiovascular disease being the leading cause of death, medicine has evolved. We can now offer a better prognosis to people with obesity.
However, there are those who believe that in this generation, our children will live less than us because of obesity. The number of people with obesity in the world has tripled in the last 50 years and is now responsible for more deaths than malnutrition.
Despite these facts, obesity is preventable and also treatable. In this video, we will talk about the different types of intermittent fasting and their role in weight loss.
Obesity is a pandemic that affects millions of people, one of the techniques that were developed to fight obesity and help people lose weight is referred to as intermittent energy restriction. This type of diet is divided into two main branches intermittent fasting and time-restricted.
Feeding. These two methods have proven to be safe and effective for weight reduction in people without contraindications david sinclair, a professor of genetics at harvard university says these methods may also be key to slowing the rate at which we age, but this will be the subject of an Upcoming video time, restricted feeding refers to periods of fasting that occur during the day and you can only eat for about eight hours a day.
intermittent fasting refers to fast, lasting full days and then resuming periods of normal eating before fasting again in turn, intermittent fasting is divided into four main categories alternate day fasting, where zero calories are consumed on fasting days modified alternate day fasting, where the intake Of calories is reduced by 60 on fasting days fasting, two days a week where you fast two days in a week and periodic fasting where fasting occurs for periods of 2 to 21 days in a row, these techniques show that not only is it important to consider What you eat when you eat and how much you eat is also important.
Let’S see why intermittent energy restriction works, let’s say it’s 1 pm and you decide to have lunch. Your pancreas detects a rise in glucose levels in your blood and releases insulin. When the concentration of insulin in the blood rises, glucose enters our cells to be converted into energy and its concentration in the blood decreases again.
Finally, the glucose that remains as excess and cannot be used to generate energy ends up turning into fat. This process is repeated when you eat at night, the difference being after watching your favorite Netflix show you don’t eat again, you go to sleep.
It is very important that you understand this concept. Let’S review it again using the following chart: watch, our glucose levels rise after lunch when glucose reaches the peak of the graph, our pancreas releases, insulin, glucose enters our cells and its concentration in the blood decreases.
Again then, we eat at night and the same cycle happens. Glucose goes up, our pancreas releases, insulin and glucose goes down again . While we sleep, we are not eating, but our body has to continue producing energy, so it generates new glucose from the glycogen reserves that we have in the liver.
If this period of time is lengthened, we begin to use our fat stores for energy, which means that we start to burn fat. This is known as a metabolic switch and usually occurs 12 to 36 hours after eating.
This depends on our initial glycogen stores or the amount of exercise you do while fasting. Let’S review the chart of the metabolic switch at the beginning of the graph, there are still glycogen reserves in our liver, since we are not eating.
Our body uses these stores initially to produce glucose glucose levels. Go up, insulin is released and glucose levels go down again when 12 to 36 hours pass. There are no longer glycogen reserves, so our body begins to use fat to produce glucose.
However, we are now burning fat. Every time, blood glucose levels go below this line, the belief that we should eat more than three times a day is unfounded. If we want to lose weight, let’s see why, if we eat two to three times a day, glucose rises.
After each meal and insulin has enough time to lower glucose concentration until reaching fat burning levels, on the contrary, when we eat many times a day, we do not allow insulin concentration to decrease, so we do not consume our glycogen reserves and even less fat plus.
We not only don’t burn fat; rather, we begin to produce and accumulate it. Triglyceride levels rise in our body and anxiety levels increase despite its benefits intermittent energy restriction, is not for everyone before starting to practice it.
You should be advised by an expert on the subject. In addition, there are several clear contraindications in which fasting could be harmful for your health, having an active gastric, ulcer being pregnant, an active lactation period and anyone who has alterations in the hormonal axis from the hypothalamus to the adrenal gland, hyperandrogenism and alterations in the functioning Of the thyroid gland are some examples of these alterations.
It is important to note that during fasting periods, the consumption of non-caloric beverages such as water, tea and coffee, for example, is allowed. However, energy drinks and juices are not allowed, as they have sugar and can break fasting producing this video required working together with doctors, scriptwriters, graphic designers, animators and our narration editor.
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