Information details

Adaptation population and effect mechanism of light fasting

As an auxiliary method for weight loss exercise, a light fasting diet model is gradually emerging in the population. It is a new method of weight loss initiated by Michael Mosley, a British medical doctor. While controlling weight, it also helps to strengthen the treatment of diabetes, cardiovascular and cerebrovascular diseases and other chronic diseases.

 

1、 What positive effects does light fasting have on the human body?

Light fasting can be considered one of the most effective anti-aging methods currently available. Intermittent control of heat can promote the secretion of growth hormone, allowing the body to produce new cells and increase self repair; Bad lifestyle habits can damage the innate "youthful genes" in every human body, accelerate aging, and even cause pain and inflammation. Light fasting can activate the "youthful gene" and maintain a youthful state. When we intermittently limit calorie intake, our body can be freed from the work of consuming food, and there is more energy available for self repair; Intermittent calorie control and light fasting are actually intermittent calorie restriction. Helps induce cell autophagy, improve metabolism, prevent metabolic diseases caused by age and obesity, and stay away from obesity and chronic diseases; Without sufficient energy in the body, cells begin to decompose and clean up diseased and damaged cells, and in this process, the body's functions are restarted.

2、 Common light fasting methods

There are three common ways of light fasting: "5+2", "16+8", and "20+4". This article will only introduce the simpler methods.

(1) "5+2" light fasting method

Eat normally for five days a week, and only consume 500 calories (female)/600 calories (male) for the remaining two days

1. It is not allowed to lightly cut off food for two consecutive days.

2. Drink plenty of water on a light fasting day.

3. On a light fasting day, one should not only focus on calories but also on types. Eat more fruits and vegetables.

4. Light fasting is not about dieting, it's about eating.

5. On a light fasting day, it is also important to ensure exercise and choose some low-intensity exercises.

6. Five days of normal eating should have balanced nutrition and avoid overeating.

(2) "16+8" light fasting method

For 16 hours a day, except for drinking water and not eating, there are 8 hours left for normal eating.

Compared to other light fasting methods, it is not easy to overeat.

2. Simple and easy to operate, suitable for novices who have just come into contact with light fasting.

Compared to 5+2 light fasting, it has a higher fat burning efficiency.

4. Suitable for students, office workers, and others who don't have time to make their own nutritious meals.

5. Suitable for people who don't have time for breakfast or are prone to hunger at night.

3、 What are the hazards of light fasting?

For overweight and obese individuals with metabolic syndrome, a light fasting pattern is beneficial for weight control and metabolic improvement. However, people with normal weight, weight loss, malnutrition, anemia, disease recovery, and growth and development are not suitable for using light fasting to lose weight.

Firstly, light fasting may lead to nutritional imbalance. Due to restrictions on the types and amounts of food intake, long-term imbalanced diets can lead to nutritional deficiencies, affecting normal bodily functions and potentially causing symptoms such as mental fatigue, lack of concentration, and delayed thinking.

Secondly, light fasting may lead to insufficient energy. However, light fasting limits food intake and may lead to insufficient energy intake. Long term energy deficiency can lead to physical weakness, fatigue, and even weakened immunity, making it susceptible to invasion by pathogenic microorganisms such as bacteria and viruses, increasing the risk of illness.

Thirdly, light fasting may also cause psychological stress. For those who pursue a perfect figure, excessive attention to weight and appearance can easily lead to psychological problems such as anxiety, anorexia, and depression, which have a negative impact on their physical and mental health.

Finally, while light fasting may help with weight loss in the short term, it can also have adverse effects on the body in the long run. It is recommended to consult with a doctor or nutritionist while maintaining reasonable dietary and exercise habits.