IF (intermitten fasting) diet – periodic fasting – will work if you do not have the head to count calories, you are too busy to eat regularly, and box diets seem too expensive.The principles of IF diet are simple – you separate the periods in which you can eat, from those where you refrain from reaching for anything (posts).
No matter how much you eat, the important thing is – the easiest way to put the IF diet (Intermittent Fasting) in. Most dieters say that the best way to eat is regular meals – four or five, every 3 hours, but periodic posts have more and more followers.
They argue that if the obesity epidemic is still gaining momentum, perhaps it is not the only right way of eating, and they encourage periodic fasting. IF is not a completely new diet, it was invented a few years ago – but unlike many fashionable diets there have been reports that it can harm, on the contrary – there are more studies that confirm the benefits it brings.
IF diet rules
The scheme of the IF diet, or rather the diet, lies in the fact that you clearly separate the periods in which you can eat (so-called food windows), from those where you definitely refrainfrom reaching for anything (posts) – you can afford only for something calorie-free, eg water, coffee with a little milk or tea with sweetener, or chewing gum.
The diet has several variants, so you can adjust it to the needs of your body and lifestyle.” As diet supporters assure, each of them works. You have several options.
It’s enough to extend the break between dinner and breakfast for up to 12 hours, so that without limiting calories and changing your diet, you will lose about 3.5 kg in less than 4 months without the yo-yo effect!
16/8, or 16 hours a day, you fast, and 8 you can eat, during these hours you eat three meals and two snacks. Women can start from 14/10, in time extending the time of not eating for another 2 hours. (you can stop here.) This is the most popular model.
Usually, the fast begins at around 8pm and ends the day at 12 o’clock, when you eat breakfast.” This option is especially recommended for those who practice in the afternoon because a post-workout meal is recommended (replenishes muscle glycogen stores).
The start time of the post can be moved, for example, at 18 and then breakfast is only a little late, because it falls around 10 – it is an option for those who would be difficult to endure without a meal to the south.This is by far the simplest and the easiest to use because you go to sleep before you get hungry, half of your sleep is slept, and morning coffee with lean milk suppresses hunger.
20/4, that is, fasting lasts 20 hours, and the period of eating only 4. This so-called warrior diet, a way of feeding close to a prehistoric warrior or the hunter had time to eat only after returning to the camp, after a day of fighting or hunting. 4 hours, e.g. between 13 and 17, you eat two very solid meals, at least one warm.
52 – you eat normally for five days a week, according to the recommendations of dieticians, do not overeat, but for 2 days you use the diet – you eat 500-600 calories. Depending on your preferences, you can use fasting, eg every 2 days (e.g. Tuesday and Friday) or at the weekend.
61 (eat-stop-eat), which consists in keeping a fast every day for 6 days, for example, you eat lunch one day, and the next day you start your meal after lunch.
Why the IF diet works
Supporters of the diet, referring to the results of research on the use of hunger strips and the experience of people who have tested this diet on themselves, is convinced that it works and absolutely does not matter. non-stop.
They were only relying on what they managed to hunt, so they did not eat five meals a day (to this day, people in many regions of the world are fasting for cultural and religious reasons).
They also have another argument that when eating every 3 hours we have no chance to feel hunger, which disturbs the natural mechanisms and work of the biological clock, and hunger is needed to initiate many metabolic processes.
Who is good for whom
Certainly for those who have failed the traditional methods of slimming, that is limiting calories and eating meals 5 times a day. People who are involved, leading an irregular lifestyle easier to control the diet, if for a part of the day they do not have to think about food.
The most controversial thing is the skipping of breakfast, which is considered the most important meal of the day.The IF diet relieves you of the obligation to eat in the morning – because the nutritional window usually starts only at noon or later.
Although dietitians and doctors argue that without a solid meal, one should not leave the house, in practice it turns out that many people are not able to swallow anything but coffee in the morning and forcing themselves to eat means feeling worse, nausea, abdominal pain and a feeling of heaviness.
Who should avoid the IF diet?
It is worth remembering that the IF diet is not for everyone, it should be avoided by people who work hard every day, who work hard physically and are not sleeping (eg young mothers) and pregnant women.
It is not intended for diabetics who take insulin and people with kidney and liver diseases, and it should be remembered that fasting is not indifferent to the endocrine system, so people who have problems with, for example, the thyroid gland, and especially taking drugs, should start consulting with a doctor.