What is just not solved by modern women in order to get rid of hated extra kilograms. They are ready to drastically change the routine of the day and nutrition, which makes it very efficiently reduced weight. 16/8 diet Or, as it is also called, the interval starvation is an effective method for the destruction of overweight, which at first looks pretty tough, but in the future turns into the usual rate of each day. Thanks to the unique technique, women and men are able to lose weight and in a short period to gain weight. Extra kilograms will be dissolved unnoticed, but under control you can always keep your appetite.

Periodic starvation 16/8 is interval meals. The day is divided into two short periods, one of them is a period in which you can eat, it is 8 hours in a row, and the second is a complete rejection of food, that is, a hunger strike, lasts for 16 hours. That is, there is an alternation for 16 hours, when a person is starving and drinks only water, and 8 hours, when it can eat, and so on. The special efficiency of this method is felt by increasing the clean mass of the body, since the available power mode includes extremely harmless and fit products For the body. At first glance, such a diet seems very complicated and even difficult, but many just forget about the phase of sleep.

It can last, according to average data, from 7 to 9 hours, depending on the individual characteristics. At this point, the person is delighted with the need to eat. If by this time to add as many hours, from 7 to 9, then the hunger strike period is unnoticed by the end.

Please note: discover this diet is needed from a small hunger strike interval, which is 3-4 hours after waking up in the morning. That is, on average, breakfast needs to be planned to 12-13 hours of the day.

Features of each period of the system:

• Hungerovka - In no case, it is impossible to use solid food, you can only drink fluid, mainly water or other non-caloric drinks.
• Food window - the period for which you want to eat the established daily rate Calories, but it is better to choose a fractional power type. The first meal must be the caloriest, and the rest as lightweight as possible.

results

During food in the human body, the level of insulin increases, the exchange processes slow down. This serves as a starting point for a set of fatty deposits. During the hunger strike, it is realistic to lose weight, in the body all systems are configured on peculiar restoration work. Man manages to lose weight, and in the most problematic places. Therefore, 16-hour fasting for weight loss allows you to save muscular weight.

Benefits of the technique

Intermediate starvation and nutrition is an indispensable thing in bodybuilding, as it allows you to allocate the entire muscle corset in detail.

The technique has such main advantages:

• qualitative resumption of the GTS functions;
• start of strict control of appetite;
• normalization of cholesterol in blood, glucose;
• alignment of blood pressure;
• acceleration of metabolic processes in the body;
• the speedy update of damaged cells and tissues, the launch of the processes of regeneration and skin rejuvenation;
• removing inflammation, elimination of acne hatching on the skin;
• prevention of oncology;
• effective reduction in excess weight with the ability to significantly lose weight;
• excretion of slags, toxins and harmful substances from the stomach, intestines and liver;
• increase the protective forces of the body.

Opinion expert

Smirnov Viktor Petrovich
Nutritionist, Samara

On the one hand, a 16/8 diet is the easiest, since it does not regulate the hard quality of food products, their range, except general rules About oily, roasted and flour. But as practice shows, a simultaneous transition to the use of an eight-hour food window can be quite difficult.

Recall that physiologically, a day is divided into three equal periods: 8 hours for work, 8 hours for sleep, 8 hours a man does what he wants. This is a practical formula from the past, when European workers fought for an eight-hour working day. From this formula, it can be seen that an adult is awakening for 16 hours, and the diet offers twice the trimming period, and to power it to choose an 8-hour window.

From a physiological point of view, there is nothing terrible in this. If a person has no chronic diseases that almost always assume frequent and fractional food, it can try a temporary diet. But it is best to approach the use of an eight-hour window gradually. At first it will be 16-hours, and then cut daily for an hour. Thus, in about a week later - in the case of normal tolerability and the absence of food neurosis - the patient can begin to observe the 8-hour window. Such 16-hour starvation allows you to restore the liver function, because it should be remembered that the night is the period of intensive work of this parenchymal organ that never rests. And if at night, there is no split nutrients for the synthesis and neutralization of harmful substances through a gate vein at night, then this period of time allows liver to engage in its own purification.

Basic principles

With cyclic starvation, only certain allowed products and dishes can be eaten. In order to lose weight, it follows the hunger strike in the evening at 21:00 after a small dinner, and stop the next day. At this time, a calorie and nutritious breakfast can be prepared for yourself.

What principles need to be adhere to when used in the practice of an intermittent method:

• for 8 allowed hours, it is recommended to carry out at least 2-3 sneakers;
• it is necessary to train during the hunger strike phase, and 10 g of Amino acids BCAA are consumed;
• in the diet, complex carbohydrates needed, the necessary organisms, include them stands in breakfast, and in other meals, proteins must prevail;
• after addiction to such a routine, you need to try to stick to it on an ongoing basis, turning into a habit.

Basic rules diet

Cascade starvation according to the description should be performed in accordance with the set of requirements, thanks to which to lose weight will be faster, fat deposits will be burned more efficiently.

The list of the most important rules:

• the need to select the daily calorie content of the diet for each person;
• during starvation, you can only drink fluid and in no case there is hard food;
• during the food window, you must eliminate fatty, flour, fried dishes, baking, semi-finished products, bread and pastry, fast food dishes;
• the hunger strike time, which is outside the sleep, must be used to actively, conduct sports and workouts;
• it should be abandoned by simple carbohydrates, carefully monitor the observance of the water regime. Daily fluid rate for humans - 2 l;
• the food window needs to be placed three main meals and a few extra, during which vegetables or fruits need to be used;
• for a day, a person should consume no more than 50 g of animal fats. If it is inevitable, you need to eat the dish at breakfast.

Preparation for a new diet

A $ 16/8 cyclical diet is not needed. The number of periodic meals for humans can also be changed. An important requirement is to train the power of the will, the presence of a solution to lose weight, achieve the outlined results.

Preparations for periodic starvation that nutritionists are advised:

• switch to PP;
• go to the hospital for the survey of the kidney activities;
• learn to comply with water consumption mode;
• refuse to overeat;
• take the habit to control the calorie food.

Special recommendations for exiting periodic dietary nutrition 16/8 also does not exist. First you need to refrain from overeating, you need to choose easy food rich in vitamins balanced. From the diet you need to go out gradually, on a slightly reducing the time of the hunger strike period.

Day circuit with periodic starvation

Scheduled in the scheme Interval starvation 16/8 for women and men will suit the same way. If you want to simultaneously correct the overweight and draw a muscular corset, you can use this periodic schedule from the table:

You can take this table as an example to compile an individual schedule. The main thing is not to forget to conduct sports at the hungry stomach.

Selection of the menu and products for the starvation system

In the intermittent periodic starvation 16/8 alternate training and rest days. In those days when provided physical exerciseThe menu you need to turn on carbohydrates and fats, and on days without workouts, the list of dishes is better exclusively from protein products.

You can pay attention to such permitted products:

• fats: butter creamy, dairy products, chocolate, lamb, halv, poultry meat, fatty fish;
• carbohydrates: dates, cereals, figs, beets, honey, bean, pasta, potatoes, confectionery products;
• squirrels: Fish, poultry meat, eggs, low fat cheese and dairy products, porridge.

Based on the list of permitted products, it is possible to compile very varied menus for each day. It can be satisfied, useful and saturated.

As an example, it is worth considering the menu for one day:

• breakfast - oatmeal on water with the addition of honey, tea without sugar, dried fruit;
• the second breakfast is a vegetable or fruit in a fresh form;
• for lunch - boiled meat chicken or beef with vegetables, berry morse;
• snack - low fat kefir or yogurt;
• at the afternooner - low-fat cottage cheese;
• for dinner - vegetables with boiled fish.

Contraindications

Not all people can take advantage of the method of intermittent fasting to reduce weight, it can bring both benefits and harm.

Among the contraindications are:

• tuberculosis;
• diabetes;
• oncological malignant neoplasms;
• diseases of cardio-vascular system chronic type;
• unstable blood pressure;
• body mass index less than 15;
• urolithiasis;
• pregnancy and lactation period;
• violations in the work of the CNS and the availability of psychological problems;
• global lesions of the gastrointestinal bodies;
• children's and teenage age.

All listed contraindications are mainly constant, but there are some temporary.

Decided to take such a system for themselves to undergo a consultation of a nutritionist or attending physician. To avoid the development of hypovitaminosis, we need the reception of a multivitamin complex.

Periodic starvation is an ancient secret of health. We call it ancient because it was used throughout the history of mankind. Secret - because this most powerful habit is almost forgotten today. Today, many people re-discover this wonderful nutrition method for themselves. With the right execution, it carries many advantages for health: weight loss, the treatment of the diabetes of the second type, an increase in energy and much more.

We, together with nutritionists, decided to collect for you a complete guide to periodic meals for beginners from which you can find out everything about it.

Introduction is a natural part of life

What is the periodic starvation differs from ordinary starvation?

Periodic starvation is characterized by one significant moment - control. Simple starvation caused by an unintentional lack of food. It is usually not prepared and is not controlled. Periodic starvation, on the other hand, is a deliberate abstinence from food to maintain health, according to spiritual considerations or for any other reason.

Food is available, but you do not choose it. It can continue for different time - from several hours to days or even weeks. You can start starving at any time that you select, and you can finish it as well at any time. You can hungry for some kind of good reason or without reason.

Fasting has no standard time, since it is just a refusal of food. At any time, when you do not eat, you are starving. For example, you are starving between dinner and the next day breakfast, usually within 12-14 hours. In this sense, the starvation can be viewed as a natural part of our daily life.

Fasting does not have to be amazing or out of a row of outgoing, it's just a part of the usual life. This is probably the oldest way to control the nutrition that man used. Unfortunately, today we forgot it wonderful power And do not use its therapeutic potential.

Below you learn how to starve it right, and decide whether fasting is fasting.

How does periodic starvation work?

In general, starvation simply allows the body to burn unnecessary grease reserves. It is important to understand that this is normal and man throughout the whole evolution has been hungry without negative consequences for the body. Fat pending in the body is simply an energy repository that we get from food. If you do not eat, the body will simply "have" pending fat to get energy.

Our whole life is a balance. Good and evil. Yin and Yan. The same dualism is applicable to food and starvation. Fasting, in essence, it is just the reverse side of the food. If you do not eat, you are starving. That's how it works:

When we eat, we consume more energy out of food than we can immediately spend. Part of this energy is maintained for future use. The key hormone involved in the preservation of food energy is insulin.

The insulin level rises when we eat, helping us to keep excessive energy two different ways. Sugar can contact long chains, polysaccharides, called glycogen, and stored in the liver. Storage is, however, limited. As soon as it is overflowed, the liver begins to turn the excess glucose into fat. This process is called primary lipogenesis (literally - the creation of a new fat).

A small part of the newly created fat is stored in the liver, the main mass is redistributed into other body fat deposition. Despite the fact that this process is more complicated, there is no restriction on the amount of fat created. Therefore, there are two complementary energy storage systems in the body. The first is easily accessible, but the volume of storage is limited (glycogen), the second is not limited in volume (fat tissue), but more difficult to access.

When we do not eat (starve) the process goes in the opposite direction. The insulin level falls, which gives the body a signal to start burning stored energy, because more energy from food does not come. The level of glucose in the blood drops, so the body takes glucose from the reserves to burn it and get energy.

Glycogen is the most easily accessible source of energy. It decomposes on glucose molecules, delivering energy to other cells. It can be enough to supply the body with energy within 24-36 hours. After that, the body for energy starts to decompose the deferred fat.

Thus, the body, in fact, exists only in two states - the fusion state (high insulin level) and the hungry (low insulin level). We either retain the energy obtained from food, or burn it. If nutrition and fasting are balanced, the weight gain does not occur.

If we start eating immediately after you got up from bed, and we will continue until we fall again, we will all the time in full. We will not allow our body to burn energy obtained from food.

In order to restore the balance or losing weight, we need to increase the time during which we burn energy (i.e., starvation). Essentially, fasting helps our body use energy preserved. In the end, it is for this that it is stored. It is important to understand that there is nothing wrong. This is how our body works. So live cats, dogs, lions and bears. So lives man.

If you can constantly eat how often it is recommended, the body will simply use energy from food and will not burn fat. You will only increase stocks at the time when there is nothing to eat. You lose balance, you will have insufficient fasting.

Advantages of periodic starvation

The most obvious advantage of starvation is weight loss. However, this advantage is far from the only one, they are much larger, and many of them were famous from ancient times.

Fasting periods are often called "cleaning", "purification" and "detoxification", but the idea is unchanged - abstaining from food for a certain period for maintaining health. People believed that during the lack of food, our organisms purify the organism systems from toxins and restore them. And they were right even more than they could imagine.

Periodic starvation can be attributed to:

• Great clarity of mind and concentration
• Lower weight and reduction of fat
• Lower levels of insulin and blood sugar
• Treatment of second type diabetes
• Increase energy
• More active fat burning
• Greater highlighting growth hormone
• Reducing cholesterol levels in blood
• Potential Alzheimer's Disease Prevention
• Potential extension of life
• Potential activation of cell cleaning mechanism by stimulating autophagia (discovery that received the Nobel Prize in 2016 in the field of medicine)
• Reducing inflammatory processes.

Benefits

Fasting is different from all ordinary diets by one very important positive point. Diets usually complicate life, starvation, on the contrary, simplifies it. Diets take more time, starvation, on the contrary, saves time. Dietary food is limited, starvation is available everywhere and always. The effectiveness of the diets may be a question, the effectiveness of the children is indisputable. Best way Loss of weight and insulin level does not exist.

Various ways of starvation

Short-term starvation (< 24 часов)

Fasting is characterized by endless flexibility. You can starve as much as you want. However, there are some popular modes. Typically, shorter fasting periods are most popular.

16:8

This mode includes daily starvation for 16 hours. Sometimes it is described by the eight-hour "window", during which you can eat. You eat only within this 8-hour window, the remaining 16 hours you are starving. As a rule, such a mode is supported daily or almost daily.

For example, you can eat from 11:00 to 19:00. As a rule, it denotes that you skip breakfast. This eight-hour window is about two or three eating.

20:4

This mode includes a 4-hour power window and 20 hours of starvation. For example, you can eat from 14:00 to 18:00 every day and refrain from eating the rest of the time. During this period, one meal or two, but smaller in volume is stacked.

Long-term starvation (\u003e 24 hours)

24-hour starvation

In this mode, you are starving from dinner to dinner (or from lunch to lunch). If you ate dinner on the first day, you skip breakfast and the next day and eat only dinner. This means that you eat every day, but only once. As a rule, such starvation can be used two or three times a week.

Fasting 5: 2

Such a regime has gained popularity thanks to the book of Michael Mosley "Last Diet". It includes 5 days of conventional nutrition and 2 starvation days per week. During starvation, 500 calories per day can be emitted. They can be used both at a time and distribute during the day.

36-hour starvation

This mode implies starvation for a whole day. For example, if you ate dinner on the first day, then you don't eat anything entire second day, and the next meal will be only breakfast on the third day. As a rule, fasting occurs within 36 hours. This is the most powerful way to lose weight. Another advantage of this method is that it eliminates the possibility of overeating on the second day.

Longer fasting

It is almost infinite to starve. As a rule, if fasting lasts more than 48 hours, experts recommend taking multivitamins to exclude the shortage of trace elements. The world's world famine record is 382 days, so abstinence from food for one or two week is quite real.

Answers to widespread questions about fasting

Who can not be starved?

It is impossible to starve in the following cases:

• Insufficient body weight (BMI< 18.5)
• Pregnancy - you need extra nutrients for a child.
• Breastfeeding - you need extra nutrients for the child.
• Age less than 18 years - you need additional nutrients for growth.

With the following states, it is allowed to practice fasting only under the supervision of a specialist:

• If there are diabetes mellitus of the first or second type.
• In case of admission of medicines.
• If you suffer from gout or increased level uric acid.

Will there be hungry for exhaustion?

Not. This is the most common starvation myth. In fact, everything is quite the opposite. Studies show that starvation increases the intensity of metabolism.

Is it possible to play sports during starvation?

Yes. During starvation, you can do all ordinary cases, including sports. You do not need food in order to get energy for sports. At this time, the body will burn fat for energy. Just great!

What side effects have starvation?

Fasting has a few unpleasant side EffectsThat's what you can do with them:

• Often there are constipation. The less incurs, the less comes out. Usually, if you do not have discomfort, medical care is not required. The problem is solved by taking a light laxative.
• Often there are headaches, but they disappear after several periods of starvation. To cope with such headaches, you can eat a little more salt.
• If in the abdomen begins to grailt, mineral water will help you.
• Other possible side effects include dizziness, heartburn and muscle cramps.

A more surprising side effect is a renewed feeding syndrome. Fortunately, it is found very rarely and for long periods of starvation (5-10 days or more), when a person does not receive a sufficient amount of nutrients.

Why is the level of sugar rises during starvation?

This is due to hormonal changes that occur during starvation. Your body produces sugar to provide its own energy systems. This is a variation of the phenomenon of "morning dawn" (increase in blood glucose concentration in the morning).

How to deal with a feeling of hunger?

The most important thing that needs to be understood is that the feeling of hunger comes by waves. Most people believe that the feeling of hunger will eventually be only increasing until it becomes unbearable. In fact, this does not happen. Instead, the feeling of hunger comes by waves. If you just ignore it and drink a cup of coffee or tea (naturally, without milk and sugar), it will pass.

During longer periods of starvation, the feeling of hunger, as a rule, is growing on the second day. After that, it gradually decreases, and many say that after the third-fourth day, the feeling of hunger almost disappears. Your body from now on starts "there" its own fat for breakfast, lunch and dinner, and therefore no longer hungry.

Will there be an organism to burn muscles?

Not. During starvation, the body for energy will first decompose glycogen on glucose. After that, to obtain the energy, the body will begin to decompose fat. Extra amino acids (protein building elements) are also used for energy production, but the body will never burn muscle tissue.

It is very difficult to imagine that the body will be so gently store energy in glycogen and fat to just burn the muscles.

Fasting is practiced for thousands of years without any difficulties, cases of reduced muscle mass was not fixed.

What advise a newcomer, deciding to start periodic starvation?

Here are some tips, briefly:

1. Drink water
2. Do something
3. Drink tea and coffee
4. Experience waves of hunger feelings
5. Do not communicate with people who do not support your starvation
6. Try to last a month in the selected mode.
7. Between the starvation periods, try to follow a low-carbon diet. It reduces the feeling of hunger and makes starvation easier. In addition, it helps to reduce weight and fight with a second type diabetes.
8. Do not eat after an eye

How to finish fasting?

Slow. The longer you are starving, the slower you need to start. If you practice short periods, do not eat much immediately at the end of the starvation (this is an error that all newbies allow) so that the belly does not hurt. There is nothing dangerous in this, usually people are very quickly learning to eat normally after the completion of fasting.

Is it not important to breakfast every morning?

No, it does not matter. This is an old erroneous concept, which was based on speculation and statistics, which is not confirmed by soapy. Passing breakfast, you just give the body more time burning fat for energy. Because the feeling of hunger in the morning below, it is often easier to skip breakfast and starting it later.

Can women starve?

Of course, they can. Exceptions include pregnant and lactating women, as well as women with insufficient weight. Otherwise there is no reason not to starve. Women face the same problems during starvation, like men. Sometimes women do not reach the result to which they expected, but absolutely the same thing happens with men. Studies show that the average weight loss during starvation in women exactly the same as in men.

Isn't the starvation that is not the same as the reduction of the number of calories?

Not at all. Fasting reduces time, in which you eat, and answers the question "when there." Reducing the calorie number answers the question "what is". These are completely different approaches, they should not be confused. Despite the fact that when fasting is reduced by the number of calories used, it has much more advantages.

Will the starvation losing weight?

Quite right. If you do not eat you almost inevitably lose weight.

How to start fasting

Now that you have the most important famine knowledge gets up the most important question - how to start starvation? To do this, do the following:

Yes. Everything is so simple.

The most frequent and easiest answer to the question "How to Lose Weight?" There will be a beaten phrase "there is less". And this is quite logical: to get rid of excess weights need to create a calorie deficiency by reducing the amount of nutrition and increasing energy consumption through physical activity. Speaking simple words: less there is and move more. Then, maybe it costs to lose me at least for a while?

Here many will say "yes, what?! It's unhealthy! It is better to eat often, but gradually ". In part, they will be right: the idea of \u200b\u200bfractional nutrition with reduced calorie content in terms of weight loss works very well and legally occupied one of the main positions in nutrition. As for starvation, here you need to say the following: Failure to eat for a long time (a few days in a row) is a stressful situation for the body, which can really negatively affect its condition. But what if this starvation is not lasting, but only periodic and will take just a few hours a day? We'll figure it out in this matter.

The essence of periodic starvation

Modern people for the most part there is no shortage of food: developed agriculture and high-tech food factorys continuously supply food to the market, food in any form is sold almost at every step, many themselves are still engaged in agriculture. But it was not always so.

Man as a biological view in final form appeared thousands of years ago. Over time, as a result of evolutionary development, its body has undergone certain changes due to the influence of the external environment, the presence of positive and negative factors, which include the frequency of nutrition. So, this periodicity in ancient times was not at all what we see it today. Ancient people had to extract meal, applying considerable efforts, often happened that they completely remained without food for a long time. Hunger became the usual phenomenon for a person, albeit unpleasant, but still familiar. Even if you return to the century close to us, for example, in the XIX or XX century, we will see that the number of starving people was still very great. The human body adapted to the lack of food, simply did not have time to evolve and tune in to a continuous flow of food, the hunger strike is still a natural phenomenon. And lose excess weight When starvation is also a natural process, which, with proper use, can give very good results.

What is the essence: so as not to shock your body with a complete refusal of food, you can use a periodic starvation scheme, which provides for the so-called "food windows". The food window lasts a few hours, and his position in the days of day remains the same. The rest of the food is not accepted at all, you can drink only water (or unsweetened tea, predominantly green). The beginning of the edible window is chosen as desired, it can be put in the morning or in the evening, as it will be convenient. However, we note again - it is impossible to change the position of the food window, periods of hunger strike should always remain the same, otherwise the whole point is lost.

Taking food, we fill the organism with the necessary nutrients, which for several hours gradually absorbed and are distributed in the body even during the absence of food. When nutrients do not receive anymore, and hunger comes, the body, to produce energy, begins to use its own sources. Under its own sources, it goes by itself, the reserves of fat are implied, from which everyone really want to get rid of. In addition, the growth of growth hormone increases, which is not only responsible for building tissues, but also for burning fat. Here, by the way, lies the answer to the question "do muscles be destroyed during fasting?" Yes, a certain percentage of muscle tissue will indeed be collapsed to produce amino acids, but thanks to a properly built nutrition and emissions of growth hormone, these losses will be insignificant or will not be at all (if compared with round-the-clock starvation).

Types of periodic starvation

Let us turn to specific power schemes. There are several varieties of periodic starvation with different breaks of interruptions:

• 16/8 - a classic way to split the day for 16 hours of hunger and 8 hours of nutrition, developed and successfully used by a Martin Berkhan nutritionist - this is the most popular and satisfied effective scheme of periodic starvation;
• 18/6 - a tightened version of the previous dietary plan, aimed at rapid loss of extra kilograms - the food window is only six hours; There is also an even more severe scheme, known as the "The Warrior Diet", in which it is necessary to starve as much as 20 hours in a row, and only 4 hours remains for food;
• 14/10 and 12/12 - gentle diet, dividing the day in half - give real results, but not as effective as 16/8;
• 36/12 - variation of periodic starvation designed for two days: 36 hours without food, after which a twelve-hour food is followed;
• 24 hours one or twice a week: this diet does not quite seek under the definition of daily periodic starvation; According to some athletes, it helps to survive the hard-flowing fat and unload the digestive system.

Depending on the routine of the day, availability sports training And the work schedule loads can be selected the most convenient power scheme for yourself. Consider an example of 16/8, in which there is a morning training in the gym:

7:00 - breakfast

08:00 - Training

09:30 - the second meal

12:30 - The third meal

15:00 - Four food intake

15: 00-7: 00 - starvation

In this scheme, the food window is located in the morning and captures the time power training. This is done in order to fill the energy after the load and give the body everything you need to restore. Between meals, you can make snacks in the form of fruits and nuts, if necessary, a cocktail or heiner is added.

The effectiveness of periodic starvation is proved not only by scientific data, but also the personal experience of millions of people. To date, this is one of the most efficient ways to lose weight. Moreover, fasting is recognized as useful and in some cases necessary for the human body (there is the concept of "medical starvation"), as a method of physiological and psychological cleaning.

Rules of periodic starvation

1. The time of the food window must remain unchanged day after day. Otherwise, the duration of daily starvation will change, which will reduce the efficiency of the diet.
2. It makes no sense to reduce the calorie content of the diet in the food window, it is enough to eat right. You can sometimes allow yourself some sweets or fast food, but you should not sort out extra calories, otherwise, as the experience of people shows, a funny situation can turn out: you will be starved and gain extra weight at the same time. If you still want to lose weight faster, then combine periodic starvation with a low-carbon diet, eliminating the consumption of sweets and flour.
3. During starvation, it is impossible to make any food, you can not drink additives, vitamins, etc. The body does not have to do calories from the outside so that it is forced to use its own energy fares.
4. In order to reduce the inevitable loss of muscle tissue, a sufficient protein should be consumed (in the area of \u200b\u200b1.5 g per 1 kilogram of body weight). Due to the fact that a limited time is assigned to food, eat a lot of protein food, maybe not so simple. In this situation, you can use protein cocktails that are easily and quickly fed. Also, for the supply of the body, all necessary macro and microelements should be taken by vitamin and mineral complexes and polyunsaturated fatty acids.
5. Partial starvation is sometimes used by athletes, oddly enough, for a set of mass, but only pure muscular. In fact, during the dietary window, you can dial the amount of calories you need, and the starvation will help burn unnecessary fat reserves. For a weight gain, you will need a truth of a fairly large amount of carbohydrates, and it is better to use low-glycemic index products.
6. It is extremely important to make a sufficient amount of water. It is necessary to drink it not only in the food segment of time, but also in the hour of hunger. Water improves metabolism, confuses the feeling of hunger, makes it easier to derive the decomposition of fat cells, supports all organism systems. Water is the most important thing for what to follow not only on the diet, but also at any other time.

Conclusion

Periodic starvation, like any other diet, has its advantages and disadvantages.

Advantages:

• guaranteed to get rid of excess weight without harm to health;
• control of feelings of hunger and improving self-discipline;
• reduction of inflammatory processes in the body (according to the results of a number of studies);
• no need to follow a tight diet: Even if the nutrition is not quite "clean", the results will still be positive;
• time release;
• power can be easily adjusted to their schedule.

Of the minuses, you can note the following:

• the state of hunger for many people is severe tolerated phenomenon, irritability and nervousness appears;
• it is difficult to recruit muscle mass if such a goal is set;
• if not adhere to proper nutrition After stopping fasting, a rapid return of lost weight can occur, and it will be much faster in comparison with other diets;
• periodic starvation is contraindicated under a number of diseases: pancreatitis, diabetes, heart and renal failure, lung disease, circulatory disruption, etc.; Before you start a similar diet, you must consult with your doctor.

Periodic starvation is a serious change in the usual lifestyle, and to adapt to it will take some time. Such a diet requires awareness and great patience, but it has many advantages and, perhaps, it is she who can improve your life.

Evgeny Budarin

Periodic starvation B. lately It became a very popular weight loss method. Studies show that it not only helps to get rid of unnecessary kilograms and lead themselves into the form, but can also have a positive effect on your life, and even extend it. But what is periodic starvation, how does it work? Read on, and you will learn answers to these questions.

What is periodic starvation?

This is a power scheme, according to which periods when you eat food in the usual quantities, are replaced by time when you refuse food. This is not a diet, because this scheme does not change what you eat. The only thing that changes is the time of meals.

Unlike a diet, temporary starvation is a natural state for all living beings, including people. Thousands of years ago, our distant ancestors had to starve from time to time, since food was not always easily accessible, and no one could know whether to find it or not. Thus, the human body well adapted to starvation. Even today, the main religions are practicing fasting (post) in different forms, which are followed by many people, and at the same time feel fine.

Based on this information, it can be concluded that temporary starvation is less stress for the body than many diets.

How it works?

After the man was singing, his body spends a few hours on food processing, using it to obtain the energy you need. If you are starving for a certain time, the body does not have a source of energy, and it has to use its own fat, which accumulated in the body earlier.

The reaction of the body to enter the food body is insulin. The higher the sensitivity of the person to insulin, the more efficient its body uses energy from food. After temporary starvation, the body becomes the most sensitive to insulin. All these changes lead to weight loss and help build up muscle mass.

Advantages of periodic starvation

Various studies have proven that this power scheme not only helps to remain in good shape, but also allows you to improve health and prevent many diseases.
Here are just some of its effects:

• Reducing the risk of cancer development, relief of its treatment, reducing side effects of chemotherapy.
• Normalization of blood pressure and protection against heart disease.
• Reducing blood sugar levels and risk of second type diabetes.
• Reducing inflammation in the body.
• Increase the growth of new nervous cells and improving the brain function.
• Prevent Alzheimer's disease and reduce its manifestations.
• Extension of life.

What is the most popular periodic starvation schemes?

Method 16/8.

There are only 8 hours per day, and the remaining 16 are used as fasting time. During these 16 hours, you can drink only water, tea, coffee or other non-calorie drinks. Women are usually recommended to starve for a shorter time - 14-15 hours.

In accordance with this scheme, breakfast can be skipped and transfer the first meal at noon, and the last - up to 8 pm. Or, if you decide to have breakfast at 9 am, you should schedule the last meal for 5 pm. You can choose the most suitable time and daily schedule.

Most people believe that this method of periodic starvation is the easiest, which makes it also the most popular.

24-hour starvation

Once a week you need to stop there for 24 hours, from lunch one day before dinner of the second. Or you can start starving from breakfast or with Lunch. On the other days of the week you can eat normally.

Method 5/2.

In accordance with this method, you normally feed 5 days a week, and the remaining two days consume only 20-25% calories from the usual daily diet. At the same time it is not necessary that these two days go one by one. You can choose any days of the week.

In one day

Everything is obvious here: you are starving every other day. This means that you either do not eat anything on starvation days or limit food intake (no more than 20% of the daily consumption of calories).

Warrior diet

If you decide to follow the warrior diet, you will have only one 4-hour window for food in the evening (from 8 to 12 night, for example) when you will eat very satisfying food. During the day, you can eat only a small amount of raw fruits and vegetables.

Spontaneous starvation

This power scheme is suitable for those people who for personal reasons cannot follow any of the above graphs. From time to time you can skip lunch or starve all day when you want it. It is important that it is suitable for you depending on the lifestyle.

The effectiveness of periodic starvation has been proven by many people, and you can also see the results if you begin to adhere to one of these schemes. But here it is important to remember that the quality of food you eat is crucial. Do not hope to lose weight, gain muscle mass and improve health if you can not refuse unhealthy food and sweet drinks.

pediatrician

A variety of starvation forms for the purpose of weight loss and weight correction in problem areas (belly, hips, buttocks) are gaining increasing popularity. One of these was the interval starvation 16/8, which implies for a day of 8 hours of food with the subsequent 16-hour starvation. Although the system is written with this system, even "nutritionists", whose qualifications are in this case questioned, but real results may be.

Essence of the technique: only facts

As explained by the adepts of this technique, the essence of such a fasting diet lies in the daily full nutrition for a maximum of 8 hours, and then the remaining time of the day - the mouth on the castle, no food, only water (and without the slightest crust of bread!). And such a starvation mode - every day, well, if hard - every other day. But the conditions must be observed. It would seem that all is well, and those "specialists" that promoting this technique, beautifully paint it in charms. But the doctors do not hurry to praise this system, moreover, they claim: most of the starving it will cause serious harm. It may not be short, but the metabolism of such a diet will significantly violate, and there is a hormonal background, immunity and protection against stress ....

So, we will examine everything on the shelves!

In describing the advantages, the diet states that modern people consume energy more than they need for activity, and no one will argue with it. Equally as with the state that excess weight and obesity threaten serious heart diseases, atherosclerosis of vessels and type II diabetes. However, it would immediately be worth noting the fact that long-term nutrition breaks is also a factor in the development of obesity, as well as provocating diabetes due to sharp and pronounced glucose oscillations. But the developers of the diet modestly silent.

Going on. Another argument in favor of the diet, her champions lead the postulate that, knowing about the benefits of fractional nutrition, we constantly chew something, snack throughout the day. From here and overweight. But let's understand objectively, the snacks are different: if it is low-fat yogurt, fruits or vegetables are a great way to be saturated without receiving a lot of calories, and a way to maintain weight. But if it is cookies with coffee or buns, chips or hamburgers - what kind of snack are we talking about? This is already full of calorie food intake. Therefore, you should not confuse these concepts.

Another diet postulate: a small amount of movements turns calories into fat if they are not actively consumed. But let me, who interferes more actively in sports, move more and less? Long fasting due to the low level of sugar in the blood also suppresses physical activity so that the cells have what they eat when glucose is not enough, and the fats have not yet started burning (and they do it extremely reluctantly and after at least 2-3 days of starvation).

Problems of substitution of concepts and confusion in terms

Understanding the fact that the development of such a diet with a long starvation was engaged in a person far from medicine, comes after getting acquainted with the descriptions of metabolic changes, which is told in the praise of the diet. It is about increasing blood sugar after snacks, which stimulates insulin production. And if on the background of this again eat, everything will be sad with weight.

But if you hungry for 16/8 for a long time, the metabolism setting is promised, low insulin levels, which allegedly gives signals to burning fat for energy. And in order to obtain a sufficient level of glucose on the background of starvation, the body activates the mechanism for extracting it from spare fats. Have you already been delighted and tuned to spill 16 hours, and then eat the remaining 8? In your place, I would not hurry if I want to keep health!

If everything was so good, then we would all long have become slim as cypresses, but full of people, even on various starvation systems, no less becomes. Do not deceive nature, and the accumulated fats for 16 hours of refusal of food with the subsequent nutrition for 8 hours do not burn!

But why not? Yet so beautifully painted!

Well, let's start with the fact that, if you dig in detail in the one describing that it is proposed, the starvation is not entirely "hungry". According to the description in the period of 16 hungry hours, you can drink water so that it is not so sad, you are allowed to add mint or lemon into it. Well, this is understandable, the replenishment of fluid losses is not a harmful thing, even useful when fasting. Follow the racing stomach at least water for a while.

And then ... the most interesting thing begins. It is possible to use broth in this "hungry" part, but without cereals, meat, vegetables. But what is a broth is water, fats, part of proteins, welding from meat, extractive substances and carbohydrates. It usually disappears seriously sick people to give them strength, and this is the biggest deception - this is not starvation, it is a scarce food. Well, okay, you won't get a lot of calories on the broth if you don't cook on Sale!

Problem number two: the remaining 8 hours can be used as usual. That is, the usual nutrition (and many are cakes, buns, bread, fast food, dumplings, etc.). Considering the body and brain who has risen in 16 hours, they will make your hands and mouth for 8 hours to float much more than you usually - this is a fact!

For 8 hours there should be three meals, and you remind you: try not to overeat, do not argue in one meal.

What mode is offered?

This is powered from 9 am and up to 17 hours or, for example, from 11 am to 19 hours. Honestly, by and large without a diet 16/8 Many people eat three times a day about this schedule, knowing that after 18:00 there is harmful. And what's the revolution and the essence of fasting? At night, the body should relax, and the intestines - empty. And here at this time, drink a broth, lemon water, and in the rest of the watch, eat, like fir. Then what losing weight is in general incomprehensible.

Will there be benefits?

Analysis of the diet indicates that the benefits of it will be very small: in fact, it is not a slightly more embezzlement of the recommendation after 18 hours. And this system, doctors have long criticized, explaining that long periods of hunger only adversely affect weight loss. It is often necessary to not feel hungry at all, but at the same time Malokalorino. And plus it is necessary to move to this, giving understanding the body: so we will always eat, learn how to spend your resources.

If there are 8 hours, and then double hungry, the pancreas will go crazy, not understanding how to allocate insulin, and here it is not far from diabetes! Plus, sharp glucose drops with an increase in it during periods of 8-hour catering followed by starvation will lead to headaches and depression.

And our organism is so malicious! If it is famous for hunger for a long time, it turns on the "Black Day" mode and begins with subsequent nutrition (and this is 8 hours of food) to save everything that got: suddenly a hunger strike!

And after all, again the hunger strike at 16 o'clock, and he will be even more convinced of his right thing: the owner decided to starve me hunger, it is necessary to stock up with a provinet. As a result, instead of losing weight, 16/8 diet will only lead to a weight set. Do you need it? To argue yourself with hunger for 16 hours, in order not to get into jeans in a month?