The Five Stages of Intermittent Fasting

By 12 hours, you've entered the metabolic state called ketosis (Anton et al., Obesity 2018). In this express, your body begins to separate and consume fat. 

A portion of this fat is utilized by the liver to create ketone bodies. Ketone bodies, or ketones, fill in as an elective fuel hotspot for the cells of your heart, skeletal muscle, and cerebrum, when glucose isn't promptly accessible. Did you realize that your mind goes through some 60% of your glucose when your body is in the resting state? At the point when you are fasting, ketone bodies produced by your liver incompletely substitute glucose as fuel for your mind just as different organs. This ketone utilization by your cerebrum is one reason that fasting is frequently professed to advance mental clearness and positive mind-set – ketones produce less provocative items as they are being processed than does glucose, and they can even launch creation of the mind development factor BDNF! Ketones have additionally been appeared to decrease cell harm and cell passing in neurons and can likewise diminish aggravation in other cell types. 

By 18 hours, you've changed to fat-consuming mode and are creating huge ketones (Anton et al., Obesity 2018). You would now be able to start to quantify blood ketone levels over your pattern esteems. Under ordinary conditions, the convergence of ketones in your plasma ranges somewhere in the range of 0.05 and 0.1 mM. At the point when you quick or limit the sugars in your eating regimen, this focus can arrive at 5-7 mM. 

As their level in your circulatory system rises, ketones can go about as flagging atoms, like hormones, to advise your body to increase pressure busting pathways that lessen irritation and fix harmed DNA for instance. 

Inside 24 hours, your cells are progressively reusing old segments and stalling misfolded proteins connected to Alzheimer's and different infections (Alirezaei et al., Autophagy 2010). This is a cycle called autophagy. 

Autophagy is a significant cycle for cell and tissue restoration – it eliminates harmed cell segments including misfolded proteins. At the point when your phones can't or don't start autophagy, awful things occur, including neurodegenerative sicknesses, which appear to happen because of the decreased autophagy that happens during maturing. Fasting actuates the AMPK flagging pathway and restrains mTOR action, which thusly initiates autophagy. This lone starts to occur, nonetheless, when you significantly drain your glucose stores and your insulin levels start to drop. In mice denied of food, autophagy increments following 24 hours and this impact is amplified in cells of the liver and mind following 48 hours. In people, autophagy has been identified in neutrophils beginning at 24 hours of fasting. Exercise along with caloric limitation through fasting can likewise increment autophagy in many body tissues. 

top development hormoneBy 48 hours without calories or with not many calories, carbs or protein, your development hormone level is up to multiple times as high as when you began your quick (Hartman et al.,1992). 

Part of the explanation behind this is that ketone bodies delivered during fasting advance development hormone emission, for instance in the cerebrum. Ghrelin, the yearning hormone, likewise advances development hormone emission. Development hormone assists protect with inclining bulk and lessens fat tissue gathering, especially as we age. It additionally seems to assume a job in mammalian life span and can advance injury recuperating and cardiovascular wellbeing. 

least insulinBy 54 hours, your insulin has dropped to its most minimal level point since you began fasting and your body is getting progressively insulin-delicate (Klein et al., 1993). 

Bringing down your insulin levels has a scope of medical advantages both present moment and long haul. Brought down insulin levels put a brake on the insulin and mTOR flagging pathways, enacting autophagy. Brought down insulin levels can diminish irritation, make you more insulin touchy (and additionally less insulin safe, which is particularly something worth being thankful for in the event that you have a high danger of creating diabetes) and shield you from ongoing illnesses of maturing including disease. 

By 72 hours, your body is separating old insusceptible cells and creating new ones (Cheng et al., 2014). 

Drawn out fasting diminishes coursing IGF-1 levels and PKA action in different cell populaces. IGF-1, or insulin-like development factor 1, looks a great deal like insulin and has development advancing impacts on pretty much every cell in the body. IGF-1 initiates flagging pathways including the PI3K-Akt pathway that advances cell endurance and development. PKA can likewise enact the mTOR pathway (and, of interest, a lot of caffeine during a quick may advance actuation of PKA). 

You may see where this is driving – squeezing the brakes on IGF-1 and PKA through supplement limitation and fasting can turn down cell endurance pathways and lead to breakdown and reusing of old cells and proteins. Studies in mice have demonstrated that drawn out fasting (more noteworthy than 48 hours), by lessening IGF-1 and PKA, prompts pressure opposition, self-reestablishment and recovery of hematopoietic or platelet foundational microorganisms. Through this equivalent component, delayed fasting for 72 hours has been appeared to save solid white platelet or lymphocyte includes in patients going through chemotherapy. 

Reward stage: Refeeding! 

We nearly overlooked the last and maybe most significant phase of discontinuous fasting – the refeeding stage! It's essential to break your quick with a nutritious, adjusted feast that will additionally improve the capacity of cells and tissues that experienced cleanup while you were fasting. From Mark Mattson and partners at the National Institute on Aging: "After refeeding, ingested carbohydrates* and glucose invigorate discharge into the blood of the incretin hormone glucagon-like peptide 1 (GLP1) from enteroendocrine cells in the gut. GLP1 upgrades leeway of glucose from the blood by invigorating insulin discharge from the pancreas and builds the insulin affectability of cells. GLP1 crosses the blood–mind boundary and can act straightforwardly on neurons to advance synaptic versatility, improve comprehension and reinforce cell stress obstruction." 

*Update: This isn't a suggestion to break your diets with loads of carbs and sugars, which may truth be told lead to dangerous glucose spikes. A couple carbs can go far. It's ideal to break your quick with a reasonable supper including a lot of vegetables, plant filaments and plant fats, with solid proteins and some entire grains or vegetables in the event that you decide. Dodge straightforward sugars and prepared/bundled nourishments. Realize what turns out best for your body, and what you feel best eating following your diets.

How to renew your body: Fasting and autophagy

 In 2016, the Nobel Assembly at Karolinska Institutet granted the Nobel Prize in Physiology or Medicine to Yoshinori Ohsumi for his revelations of instruments for autophagy. 

However, what is autophagy? The word gets from the Greek auto (self) and phagein (to eat). So the word in a real sense intends to eat oneself. Basically, this is the body's system of disposing of all the separated, old cell hardware (organelles, proteins and cell films) when there's not, at this point enough energy to support it. It is a controlled, methodical cycle to debase and reuse cell parts. 

junker_sot_up-300x200There is a comparative, better referred to handle called apoptosis otherwise called customized cell demise. Cells, after a specific number of division, are customized to kick the bucket. While this may sound sort of ghastly from the start, understand that this cycle is basic in keeping up great wellbeing. For instance, assume you own a vehicle. You love this vehicle. You have extraordinary recollections in it. You love to ride it. 

Be that as it may, following a couple of years, it begins to gaze sort of beat upward. After a couple of additional, it's not looking so incredible. The vehicle is costing you a huge number of dollars consistently to keep up. It's separating constantly. Is it better to keep it around when it's only a hunk of garbage? Clearly not. So you dispose of it and purchase a sweet new vehicle. 

Something very similar occurs in the body. Cells become old and lousy. It is better that they be modified to pass on when their valuable life is finished. It sounds truly unfeeling, yet such is reality. That is the cycle of apoptosis, where cells are pre-bound to pass on after a specific measure of time. It resembles renting a vehicle. After a specific measure of time, you dispose of the vehicle, if it's actually working. At that point you get another vehicle. You don't need to stress over it separating at the absolute worst time. 

Autophagy – supplanting old pieces of the cell 

A similar cycle additionally occurs at a sub-cell level. You don't really have to supplant the whole vehicle. Now and again, you simply need to supplant the battery, toss out the bygone one and get another one. This likewise occurs in the cells. Rather than murdering off the whole cell (apoptosis), you just need to supplant some phone parts. That is the cycle of autophagy, where sub-cell organelles are devastated and new ones are remade to supplant it. Old cell layers, organelles and other cell trash can be eliminated. This is finished by sending it to the lysosome which is a particular organelle containing compounds to debase proteins. 

zh10080957560005-1Autophagy was first depicted in 1962 when analysts noticed an expansion in the quantity of lysosomes (the piece of the cell that demolishes stuff) in rodent liver cells in the wake of injecting glucagon. The Nobel prize winning researcher Christian de Duve begat the term autophagy. Harmed sub cell parts and unused proteins become set apart for annihilation and afterward shipped off the lysosomes to complete the work. 

One of the vital controllers of autophagy is the kinase called mammalian objective of rapamycin (mTOR). At the point when mTOR is initiated, it smothers autophagy, and when torpid, it advances it. 

What enacts autophagy? 

Supplement hardship is the critical activator of autophagy. Recollect that glucagon is somewhat the contrary hormone to insulin. It resembles the game we played as children – 'inverse day'. In the event that insulin goes up, glucagon goes down. On the off chance that insulin goes down, glucagon goes up. As we eat, insulin goes up and glucagon goes down. At the point when we don't eat (quick) insulin goes down and glucagon goes up. This expansion in glucagon invigorates the cycle of autophagy. Indeed, fasting (raises glucagon) gives the best known lift to autophagy. 

Fasting is really unquestionably more valuable than simply invigorating autophagy. It does two beneficial things. By animating autophagy, we are getting out the entirety of our old, lousy proteins and cell parts. Simultaneously, fasting likewise invigorates development hormone, which advises our body to begin delivering some new great parts for the body. We are truly giving our bodies the total redesign. 

You need to dispose of the old stuff before you can place in new stuff. Consider remodeling your kitchen. On the off chance that you have old 1970s style lime green cupboards lounging around, you need to garbage them prior to placing in some new ones. So the cycle of annihilation (evacuation) is similarly as significant as the cycle of creation. In the event that you basically attempted to place in new cupboards without taking out the old ones, it wouldn't look so hot. So fasting may somehow or another opposite the maturing cycle, by disposing of old cell garbage and supplanting it with new parts. 

An exceptionally controlled cycle 

Autophagy is an exceptionally directed cycle. On the off chance that it goes crazy, wild, this would be negative, so it should be painstakingly controlled. In mammalian cells, complete consumption of amino acids is a solid sign for autophagy, however the job of individual amino acids is more factor. In any case, the plasma amino corrosive levels shift just a bit. Amino corrosive signs and development factor/insulin signals are thought to combine on the mTOR pathway – now and then called the expert controller of supplement flagging. 

In this way, during autophagy, old cell segments are stalled into the segment amino acids (the structure square of proteins). What befalls these amino acids? In the beginning phases of starvation, amino corrosive levels begin to increment. It is imagined that these amino acids got from autophagy are conveyed to the liver for gluconeogenesis. They can likewise be separated into glucose through the carboxyl corrosive (TCA) cycle. The third likely destiny of amino acids is to be consolidated into new proteins. 

The results of collecting old awful proteins everywhere can be found in two primary conditions – Alzheimer's Disease (AD) and malignant growth. Alzheimer's Disease includes the gathering of irregular protein – either amyloid beta or Tau protein which gums up the cerebrum framework. Despite the fact that we don't yet have clinical preliminary proof for this, it would bode well that a cycle like autophagy that can get out old protein could forestall the improvement of AD. 

What turns off autophagy? Eating. Glucose, insulin (or diminished glucagon) and proteins all mood killer this self-cleaning measure. Also, it doesn't take a lot. Indeed, even a modest quantity of amino corrosive (leucine) could stop autophagy cold. So this cycle of autophagy is exceptional to fasting – something not found in basic caloric limitation or abstaining from excessive food intake. 

There is an equilibrium here, obviously. You become ill from an excess of autophagy just as excessively little. Which gets us back to the normal pattern of life – banquet and quick. Not steady slimming down. This considers cell development during eating, and cell purifying during fasting – balance. Life is about equilibrium.

Can the science of autophagy boost your health?

 A mostly secret logical cycle is being hailed as the better approach to get thinner, look more youthful and delay life. 

Autophagy is a characteristic recovery measure that happens at a cell level in the body, decreasing the probability of getting a few illnesses just as dragging out life expectancy. 

In 2016, Japanese researcher Yoshinori Ohsumi won the Nobel Prize for his disclosures into the components of autophagy. These have prompted a superior comprehension of illnesses, for example, Parkinson's and dementia. 

From that point forward, drug organizations and scholastics have hustled to discover drugs that will animate the cycle, and diet and wellbeing specialists are getting on board with the fleeting trend asserting that the cycle can be initiated normally by fasting, extreme focus practice and confining starches. 

So what do researchers say? 

"Unquestionably the proof from tests in mice propose that would be the situation," said Dr David Rubinsztein, teacher of atomic neurogenetics at the University of Cambridge and UK Dementia Research Institute. 

"There are considers where they have turned on the cycle utilizing hereditary devices or medications or fasting, and in those cases the creatures watch out for live more and be fit as a fiddle." 

In any case, he said it was not at this point clear how that meant people. 

"For instance, in mice, you see the impacts of fasting on the cerebrum in 24 hours, and in certain territories of their body, similar to the liver, considerably more rapidly. However despite the fact that we realize fasting is advantageous, we don't have the foggiest idea yet precisely how long people would have to quick to see the advantages," said Dr Rubinsztein. 

All things considered, fasting animates autophagy, he stated, and its advantages had additionally been demonstrated by different examinations. 

Presentational dim line 

What is autophagy? 

The word autophagy comes from the Greek for "self" and "phagein", which signifies "to eat" 

It is the cycle by which cells debase and reuse their parts 

It gives fuel to energy and building blocks for cell recharging 

After disease, autophagy can decimate microorganisms and infections 

Cells use autophagy to dispose of harmed proteins and organelles, to check the negative impacts of maturing on the body. 

Presentational dark line 

Autophagy was first found during the 1960s, yet its essential significance was just perceived after Yoshinori Ohsumi's examination during the 1990s. 

"What we've found is that it secures against sicknesses like Parkinson's, Huntington's and sure types of dementia," said Dr Rubinsztein. 

"It additionally is by all accounts useful with regards to contamination control, just as securing against over the top irritation." 

New way of life books are stating the cycle can be "turned on" by changes to our eating routine and way of life, for example, fasting - effectively well known with a considerable lot of the individuals who follow the 5:2 or Fast Diet. 

Bulk 

One new book, Glow 15 by Naomi Whittel - a so called "wellbeing wayfarer" - sets out a 15-day program that incorporates 16-hour diets three times each week, lessening protein on certain days, eating starches later in the day and times of extreme focus work out. 

In essential trial of the program on volunteers at Jacksonville University in Florida, she says she found various advantages. 

"A few people shed pounds, up to 7lbs in 15 days. Others saw a decrease in almost negligible differences, changes in their pulse and upgrades in fit bulk," she says. 

Dr Rubinsztein says none of these way of life proposals will do you any damage. 

"Also, in the event that you have an awful way of life, on the off chance that you're continually eating a lot garbage, at that point you wouldn't have the occasion to turn this on," he says 

Nerve cells 

Plainly, fasting to abundance is anything but a smart thought and anybody hoping to roll out significant improvements to their eating regimen or way of life should check with their GP first. 

Dr Rubinsztein is hopeful about the future advantages of autophagy for treating infection. 

His research facility found that proteins structure in clusters in the nerve cells of individuals with illnesses like Alzheimer's and Parkinson's. 

"We found that on the off chance that you switch on autophagy you eliminate these proteins quickly and ensure against neurodegenerative infections like Huntington's and types of dementia." 

He trusts that one day there may be medications accessible to support autophagy. Others unmistakably trust so as well. 

It was as of late announced that another beginning up in America, Casma Therapeutics, gotten $58.5m to investigate new medications to support autophagy.

Possible effects of fasting

Possible effects of fasting:

1. Clean and purify the body, mind and emotions, and eliminate toxins.

2. Resting in the stomach and intestines, the usual digestive system discomfort is reduced, the intake of nutrients is better and the food intake is reduced.

3. Improved mental clarity, refreshed energy, tired body and back pain.

4. Increased physical fitness, full of energy, inspiration, calm mood, and relieved of emotional distress.

5. Better vision and skin, better sleep quality and shorter time required.

6. Weight loss, smooth excretion and elimination of edema.

7. When the intake of toxic foods is stopped, the body automatically eliminates the toxicity of such foods, and you want to

The desire and habit of eating more will decrease, and the awareness and behavior ability to listen to physical and mental needs will become stronger.

Netizens’ experience of 4 and a half months to lose weight 21kg experience sharing (no running, no gym)

 The following is the experience of netizens, for your reference.

At first, I only had breakfast and dinner. I did not eat lunch at the company at noon, and it took about one and a half months to find out that the method was wrong. The principle of fasting is to eat intensively and extend the non-eating time.

The common ones are 16/8 and 18/6, but I use the almost extreme 20/4 fasting. You can only eat from 16 to 20 o'clock every day.

" / "The number in the front is the time when calorie is not taken in, and the number in the back is the time to take in calorie

I used to eat breakfast at home, but now I tell my family to take it to the company

There is a benefit to fasting, it is not necessary to count calories. Especially I almost only eat dinner, so I can eat a little at night without worrying about excessive calories.

However, the food you eat is also important. The most taboo for weight loss is starch.

Starch is almost inseparable for breakfast for modern people, and so does my family. So I have breakfast at 4 in the afternoon, which is basically cakes and breads. Then at dinner, choose non-starchy foods to eat all-you-can-eat, especially protein.

Common proteins: eggs, beans, fish (seafood), meat, milk

note:

If you want to fast on 20/4 like me, please be full. Don't eat fairy meals. The calorie intake cannot be too far away from the base. If there is really nothing on the table, please don't use a lot of rice, noodles, bread, etc. to fill your stomach, just a moderate amount.

If you are the same person who eats at home, please communicate with your home. People who lose weight are not great, so don't argue with your family because you lose weight and change your eating habits.

What can I drink during fasting?

Tea, water, black coffee (don't drink 0-calorie coke)

Sugary food

Then there should be a very simple truth: don't touch sugary foods, snacks, and drinks.

Sugar is just a substance that makes people fatter and refreshing. It's almost the same as drugs, please give up properly.

QA"

Q1. You can eat at 4 o'clock every day. Are you hungry?

A: Starving. Especially at noon when a colleague orders a lunch box or buys a McDonald's, I can only let myself go to bed quickly.

But it's actually quite habitual over time. Hunger will not last forever. It will come in waves. Maybe you are hungry now, but you won't be hungry after a while.

Q2. If you don't eat starch, won't the nutrition be unbalanced?

A: It is usually the elderly who ask me this question. So you too...?

Starch must be eaten, but it can be used for weight loss. Especially eating some starch (within 300 kcal) after exercise is better for muscles.

Q3. If you keep hungry for too long, won't you run to eat your body muscles?

A: No, the body has a protective mechanism. Please ask the nutritionist for details.

Q4. People have to eat three meals a day, and only one meal a day. In the end, normal eating will not regain weight?

A: Who is it that stipulates that you must have 3 meals a day? Say it, I promise to help you kill him.

The same goes back to calorie balance, eating more than TDEE will regain weight. So concentrate on training muscles to improve the base, there will be no such problem.

Q5. I have heard that small meals are healthy. Isn’t a sumo wrestler’s way of eating large amounts and small meals?

A: Just like martial arts, genre issues. Regardless of whether large amounts of small meals or small amounts of meals, the focus is on suppressing insulin levels.

Eat smaller meals: Eat a little at a time, without stimulating the production of large amounts of insulin.

Eat more and fewer meals: During fasting, insulin will definitely not rise. Even if you eat, don’t eat a lot of starch.

Q6. Eat only one meal a day and avoid starch. It is so difficult to increase calories by protein.

A: Well, I think too. Protein is so expensive, try to eat as much as possible. It is also worthwhile to spend more money on healthy food.

Q7. Why do I have to eat after exercise, and the calories I finally burnt are eaten back?

A: Muscles are like pets. He will be hungry and will need energy. At this time, give him food, and it will grow more beautiful and bigger. It is better to eat a small amount of starch + appropriate amount of protein within 30 minutes after exercise.

As mentioned earlier that you can eat junk food, it does not mean that you must eat junk food. It's just because it is easy to be used after eating during this time, and it will not easily be converted into fat storage. (Of course I will eat too much)

Q8. Isn't it a problem to lose so much in a short time?

A: Meeting. But this is my goal. Normal people lose 0.8% to 1% of their body weight in a week is a healthy way to lose weight.

Q9. The gym is not expensive compared to class fees, right? Why not go?

A:What I enjoy most in playing games is thinking about how to beat those class leaders with no class. The lesson money is used to draw the wife.

Q10. I just have a lot of social and social entertainment, it is difficult to control the calories?

A: Similarly, learn the concepts well and only pick the right food to eat. Don’t try to eat the unhealthy ones, the food won’t fly into your mouth by itself.

Q11. Life is so tired, why lose weight and tire yourself?

A: I do not know either. But my body has been much better in the past few months. I don't have a cold, and I haven't had any skin problems.

Q12. It's raining heavily outside, so I can't go out for exercise today.

A: You can walk with an umbrella and sandals. Anyway, sweating will make you wet, rain is at least fragrant.

Q13. I'm tired from work today, so I don't do exercises at night.

A: It took 2 hours to finish the menu I set myself.

Q14. Can I just concentrate on training my arm muscles?

A: I have no problem with you wanting to be Popeye. Everyone has different aesthetics.

Q15. It feels like I can't finish learning nutrition knowledge, and different people talk about it differently, which makes me messy.

A: I also used a lot of wrong concepts to eat at the beginning, so I don’t have to rush to get the most correct knowledge, just study and correct it slowly. Even if the data is biased, if there is the same opinion, it will usually be correct. Let's try it for yourself, and it's effective.

Q16. I have heard of cheating meals, so if I fast, can I eat a lot one day a week?

A: This is not deceiving the body, it is deceiving one's own life. Just exercise obediently and control your diet, don't think about such things.

Q17. Why am I so thin?

A: Check what you eat and how much exercise you do. It is normal that the lighter the weight, the harder it is to lose weight.

I used to lose an average of 1.4KG a week, and after entering the 6-letter weight, only 0.6~0.8KG is left (without changes in diet and exercise)

Q18. If I eat healthy food but fried, can I eat it?

A: No, the fried food is not pure anymore.

Q19. Can I only eat boiled food during weight loss?

A: It can be fried. But the best option is boiled> steamed> braised> fried> grilled> fried

52 years old looks like 38 years old! He recovered his age-adverse body by "fasting"

When I was in my thirties, I broke away from the life of an office worker and started a membership-based nail salon business. At the time, my goal was to become a public company, so I sacrificed sleep time and worked day and night.

But not long after I turned 40, my health started to light up, and there were problems all over my body.

After a detailed examination, the name of the disease was "tuberculosis".

Because of the possibility of contagion to others, I was immediately admitted to the isolation ward, betting on my career and forced to quit midway. I couldn't accept this blow, and repeatedly blamed myself for ruining my body during the hospitalization.

Fortunately, I recovered quickly and was discharged safely after three months. At this time, my mentality began to become positive, and I didn't want to waste this opportunity in vain, thinking "Can I apply this lesson to something?" Therefore, I am determined to establish a system that allows people to live healthy and young lives.

In the next 11 years, I read many books on beauty and health, such as beauty clinics, gyms, hair care centers, anti-aging medicine, etc., as long as they are beneficial to age or health, I would like to try them. In pursuit of youth and health, the amount I invested easily exceeded 100 million yen.

After accumulating various experiences, one thing convinced me. That is, youth and health are not obtained by money. It is a kind of "human ability" that can be created by oneself. In order to gain abilities, continuous effort is naturally indispensable. Anyone can definitely develop it after training.

It secretes rejuvenating hormones when fasting

Since two years ago, I started to practice the "eight hours slimming method" in order to maintain my body shape. The basic rule is to control the time of eating within eight hours during the day, nothing more. As long as it is within eight hours, you can basically rest assured to eat your favorite food. My personality is not good at calculating calories or nutrients while eating, so I don’t have to be taboo on the food I love. This is a very suitable method for weight loss.

Some people may wonder "Why can I still lose weight by eating the food I like?"

The reason is that the frequency of eating is actually reduced, and it can be sustained without excessive patience. However, what I pay more attention to is that this weight-loss method fits the body's biological clock. Please see the picture on the left. Nutritionally, a day is divided into three internal time zones. If you practice the eight-hour slimming method, you will naturally conform to this law of life. If you eat breakfast at 8 in the morning, you have to eat dinner before 4 in the afternoon, but this is too far from reality. There should be many people who eat their first meal after noon, and have dinner at around nine o'clock in the evening, so they can eat at a time when they should be "eating".

In this way, the body can use the stored nutrients during the time of "absorption" to fully metabolize. And in the time of "excretion and metabolism", the metabolic enzymes are active, which is beneficial to excrete excess old waste materials. The eight-hour slimming method can normalize the body's functions and maximize the original functions.

The remaining 16 hours should be hydrated. I often make black tea or drink fermented plant foods (powdered) in hot water. While practicing this slimming method, in order to maintain a sense of fullness, having "favorite tea" is a powerful helper.

Some people will give up this slimming method because they are afraid of fasting. But I think we should look at the feeling of fasting from a more positive perspective. Because it is said that when people are in a certain degree of hunger, their thoughts are clearer, especially their concentration and memory will improve.

Dr. Nan Yun Jize published in his book ""Fasting" Makes People Healthy" "published by SunMark" "The Chinese version of the book is titled "The Miracle of One Meal A Day: The Secret of a Famous Japanese Doctor Who is 57 and Younger than 30. It is true It is mentioned in "It's Not That Difficult" that the human body secretes a hormone called "Ghrelin" when on an empty stomach. The function of ghrelin is to produce appetite in the hypothalamus of the brain, and at the same time have an effect on the pituitary gland to promote the secretion of growth hormone.

The alias of this growth hormone is also called "rejuvenation hormone", which means it has an age-inverse effect. If you know that you can return to youth by maintaining an empty stomach, I believe it will not be so prohibitive.

MORNING 4:00~12:00

This time in the morning is not good for digestion and suitable for excretion. So you can eat some fruit, drink warm water, or drink the lettuce fruit into juice. Pay more attention to promoting detoxification.

DAY TIME 12:00~20:00

This period is suitable for digestion. It is recommended to set these 8 hours as the "meal time" and eat lunch and dinner at this time. When eating meat, pay attention to chewing slowly. If you want to eat starchy food, take advantage of noon.

NIGHT 20:00~4:00

At this time, the body's ability to absorb nutrients is at an advantage. Eating at this time is prone to indigestion, causing stomach congestion. The internal organs are also in a state of fatigue and their metabolism deteriorates. If you must eat at this time anyway, try to avoid starchy foods.

Netizens’ experience of 168 fasting

The following is the experience of netizens, for your reference.

My 168 fasting experience

Early

The lifestyle needs to change with the time of eating, some need to adapt

After being restricted, I followed the restriction silently, resulting in a little messy eating

Maybe one or two passion fruit, one or two slices of toast, a few packets of biscuits a day will end

Although I lose weight quickly, my spirit is definitely getting worse!!

The purpose of fasting is mainly to limit eating time

So you still have to pay attention to whether the food you eat is sufficient and nutritious!

Mid-term

After catching the fasting lifestyle, I began to pay attention to food intake

So I bought my favorite lettuce and made my own salad

Chicken breast, hard-boiled eggs and steamed tofu are delicious!

Basically, breakfast and dinner will eat what I prepare

Now there will be extra species

``Yeah, I can only use these ingredients for whatever body I eat?!

You have to choose carefully!!!''

In addition, I obviously start to feel that my appetite has shrunk (Yeah, it’s super saving on food)

I also gave myself this homework to chew slowly!

Late

The recent menstrual period is coming soon, I am so hungry in the middle of the night!!!

But in order to meet the goal of 16 hours

So there is one more reason to be determined not to steal cookies XD

(But I still ate it for a day or two)

It’s just three weeks now, and I obviously feel that my pants are loosening

I measured my weight and found that I lost almost three kilograms!

(The speed completely frightens me!)

Focus on finishing

In addition to restricting food, exercise and excretion are also very important aspects of weight loss.

I think I can be so fast this time

It’s because I’m not only doing 168 fast, but also reducing the amount of food

And even increased the amount of exercise during this time

But I think fasting at 168 is really a painless way to manage the body!

So everyone can try it too!