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!

A fat man who is lazy and loves to eat, to share his experience of intermittent fasting!

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

Over thirty, metabolism deteriorates.

Obviously the taste is lighter than before, and the food is less than before, and the weight does not drop but rises. (Sleep is a big factor in my metabolism. As long as I have a full sleep, my weight will not soar and will stay flat!)

In March, I started to arrange my own class and study, and I was locked in a small room for 7 hours a day. The work and rest are also forced to be the same as normal office workers (but I am very busy at night, so I go to bed very late and wake up very early. I only sleep about 4 hours a day), and I eat whenever I want to sleep. I have been in class for only a week, and my weight has soared to an unprecedented height in my life, which broke me

When I was looking for a weight loss app, I found the fasting tracker. I remembered the documentaries I watched before, so I decided to try it!

Although there is not a lot of information in the app, it has everything to express! Anyway, it means that fasting is to repair the body, and stop the body from digesting.

The point is: He didn't stipulate what I must or forbidden to eat!

This is very important to me! ! ! Because there are so many inexplicable ways to lose weight, we have to follow various dietary principles all the time... If I have a way to maintain health like this, I won't get so fat, okay? Wash the supply and marketing prestige!

(I love vegetables, but I hate being prescribed!)

So when I started (I implemented the simplest 14-hour fast at the beginning), I was overfull, and then I started fasting! Go to bed when you are hungry!

If you wake up, you can extend the fasting time as much as possible. Eat baby! This weight loss method has been constantly emphasizing that not everyone is suitable. Ask your doctor like this

For me, there is no mental burden!

It is a very positive one: "Wow! You successfully fasted for 14 hours! Great!" Such encouragement!  People like us who are hungry and in a bad mood eat this set!

In case the goal is not reached for 14 hours, the app still encourages you to tell you: "Wow! You finished the 12-hour fast!" (Clap yourself!)

Then there is a small note during his fast:

Avoid high-intensity exercise during fasting

Replenish water, drink water, sugar-free herbal tea, sugar-free black coffee

Focus on places other than food

Avoid high-intensity exercise? It's okay I don't exercise!

Drink water and herbal tea? Damn, I used to drink tea and coffee every day!

After implementing this weight loss method, there are no sudden changes in body shape and weight, but I know that my appetite is slowly getting smaller. There is no need to exercise, no need to change my eating habits, as long as I try to extend the time without eating, my weight will slowly drop! ? It is really a relatively easy thing for me!

Even if one day’s mood explodes, and ran to eat a salty crispy chicken and milk tea, the weight would not rise too exaggerated! (I think it is to help me get stuck at the top. The top of the current body size is on the other side. As long as I eat the most, I just stand at that height.) It’s the one you think you can slow down by working hard for a few days. The degree of slowing down.

Of course, as a person who does not exercise and can eat salty and crispy chicken, it is natural to stop at a certain weight plateau!

When I have been stuck on the plateau for too long and I have spare energy, I will count my calories throughout the day and keep it around the basic calories. If you eat low-calorie food a little fiercely, your weight will lose 0.5 kg and 0.3 kg a day... (It looks like a lot of weight, doesn’t it? Because I’m fat so the number looks so good, kid)

For me, this is a weight loss method that is not difficult, stress-free, and easy to continue to form a habit. (I am currently fasting at most 17 or 18 hours, and then I feel like I'm going to beat the teacher who talks dry.)

I usually do 16/8 (no food for 16 hours, free eating for 8 hours), and I don’t think about fasting at 20/4 or 24-48-72 one day. (Food is a part of my life)

Because I gradually got used to it, my appetite decreased. When I actually used calorie calculations to control my diet, my emotions were relatively calm, there was no sense of frustration, and I would not blame myself for disgust. (But when I eat, people who say that I am fat will still be choked by me! The kind that sets him on fire!)

I have lost 3.5 kg so far, and I am not upset, I think I can continue! (This is the most important!)

Postscript:

One day, after I fasted for 16 hours, my classmate (at least 50 years old, right?) stood behind me and yelled at me: "Sister You didn’t mean you are losing weight? Why are you here? Eat starch? Why are you drinking this?” (pointing to my sugar-free black tea)

I turned my head and said, "People have to eat a basic amount of starch every day, or they will become stupid. Then even my mother didn't dare to tell me like this. How dare you talk to me like this?"

Aunt scared away.

Conclusion: If someone next to you is losing weight, you'd better shut up while he is eating!

Netizens’ experience of Indirect fasting experience

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

I don’t know if anyone feels the same as me

Over 30, no regular exercise or fitness, eat the same food as usual

Just get fat and this kind of fat is different from 25 years old

If you are 25 years old, you will get back to your previous weight if you eat less

After 30 years old

Fat is fat

Standing on the scale

Whether it’s weight or body fat, rising is rising

When I was younger, my body fat 20 goal was still body fat 18

Now it’s body fat 24, and it’s hard to think of 23.9

I’m a girl who can eat two lunch boxes, but I’m easy to get fat.

So I started the 16/8 intermittent fasting method. The starting weight is 55.5-56KG body fat 24.3

The experience is

I didn’t restrain the contents for 8 hours, basically I won’t lose weight.

But the speed of getting fat is not fast.

When I first tried it, I ate from 1pm to 8pm, every meal in between was very rich

Milk tea, fried chicken steak, spicy hot pot, rice, normal bento, no more polite

It’s amazing at first. This way of eating doesn’t gain much weight.

But after maintaining for 3 weeks, the body adapted (not cooperated with exercise and eating too exaggerated)

At the beginning, the weight slowly rises and the body fat rises together 56-57.5 kg body fat 25

(According to my 8-hour content, it should be at least 5-8 kg fat)

So I adjusted the contents of my 8 hours

At the first meal, I will buy vegetables, all kinds of vegetables, tofu, all you can eat

Or ask him to remove the meal for me in a lunch box.

The drink will still be a cup of sugar-free fresh milk tea, sugar-free drink

The second meal time (to go home in the evening to relax) The evening meal I eat more unrestrained

Spicy small hot pot, just eat whatever you want, biscuits, snacks, chicken steak, and also can eat it at dinner

Drinks are sugar-free

Unknowingly, the two-meal control diet I adjusted to 18/6 eating 　

Because sometimes the dinner will be at noon　　I will become a noon big meal　　Dinner is simple　

This is more suitable for me to eat like a starving ghost (same, still no exercise)

The weight slowly drops, the body fat also drops a little

At the moment it is flat at 54.8 54.9, body fat is very bad, at 24.2 24.3 (because I am not exercising)

It has been implemented for more than half a year, and there is currently no additional condition in the body. No cold, no sleepiness, no stomach pain, no sleepiness, no tremor, no hypoglycemia, no 　

In conclusion, the contents should be selected. People who eat exaggeratedly and have no exercise habits will have ghosts if they are not fat.

Four modes that fasting office workers can easily get started

 Today I will talk about the three types of fasting for office workers. In theory, office workers are the most difficult group to fast. Mainly because they usually don’t have time to prepare lunches, the rest time is fixed, and there may not be suitable food nearby the company. of. Because this article is for novices, I will try to keep it simple.

I personally divide fasting into 168, one meal a day, and 52 fasting. However, people who usually fast will also be combined with a reduced sugar diet or a ketogenic diet. The reason is simple. The benefit of tracking fasting by the New England Journal of Medicine NEJM is based on the human body’s ketone concentration index, so many fasting people will follow Time to implement a reduced sugar diet.

For novice workers, I think it’s better to focus on fasting at 168, and then gradually evolve to one meal a day. The so-called 168 fasting refers to not eating for 16 hours out of 24 hours a day. The food for a day is mainly controlled at lunch and dinner within 8 hours. Some people have been accustomed to skipping breakfast since they were young, and they are essentially performing a 168 fast without knowing it.

The first stage, super novice period (getting started 168 fasting):

And if you are accustomed to eating breakfast, and worry that you will be hungry if you don’t eat breakfast, and you can’t concentrate at work, you can drink bulletproof coffee, because drinking bulletproof coffee can make people less hungry, and usually can Maintain the autophagy effect during fasting. It has become the first choice for many people to start fasting.

At this stage, for office workers who were used to breakfast, their three meals may become bulletproof coffee for breakfast, lunch and dinner as before, but they will finish eating within eight hours.

The second stage, the transition period (168 fasting with hands-on food control):

I'm used to using bulletproof coffee for breakfast. If you finish eating lunch and dinner within eight hours, basically you have executed a 168 fast now. If you want to go further, I would recommend starting to control your food. Under the premise that the eating time is the same, Reduce the refined carbohydrate of lunch and dinner and increase the intake of other nutrients. If you eat right at this time, you will find yourself less and less afraid of hunger. But be aware that you may make a mistake at this time. In addition to eating less refined carbohydrates, you must also increase your intake of other nutrients. At this stage, as long as you eat the right content, you should basically not feel hungry.

At this stage, people who are familiar with 168 fasting, its three meals may become bulletproof coffee for breakfast, no refined carbohydrate for lunch and dinner, but other protein or fat will be added, and it will be eaten within eight hours. Some people It may be found that the food and beverage expenses have increased by 1.5 times or even twice during this period, which is normal. It’s not that it’s too expensive to eat, but the things we ate in the past were too bad. After all, refined carbohydrates and high blood sugar are the guarantee of satiety, excitement and low cost. Most restaurants are good at providing such food to most people. In the later stage, when breakfast is not hungry, you can also drink black coffee instead of bulletproof.

The third stage, advanced stage (one meal a day)

If the second stage is executed well, about three weeks, usually the body will become very afraid of being hungry. At this time, it can evolve into the original bulletproof coffee for breakfast. Instead, drink it at lunch time. Drink only black coffee for breakfast and eat only for one day. One meal for dinner. At the beginning, you can eat some nuts in the afternoon. It will become one meal a day or 204 fast. As long as you control your food well, you can basically cut into one meal a day without pain.

At this stage, people who are familiar with 168 plus food control, its three meals may become, breakfast black coffee, lunch bulletproof coffee, dinner does not eat refined carbohydrates, but will supplement other protein or fat, and eat full, to the later stage When you are not hungry for lunch, you can also skip BTS.

The fourth stage, the bursting period (52 fasting)

If the third stage is done well and there is a progress goal and you want to try the May 2 fast, it will become two days a week, and the calorie intake is controlled within 500 calories. I personally recommend a cup of bulletproof coffee for lunch. , A cup of bulletproof cocoa for dinner, or a cup of bulletproof coffee for lunch and three eggs for dinner.

If you fast for more than 52 hours and want to challenge 48 hours, I will not introduce it. You should know how to eat.

Summary of fasting for office workers:

Don't be confused by a bunch of numbers, fasting has only one important point. Keep the eating window as short as possible.

From three meals a day to two meals a day (168 fasting)

From two meals a day to 1.5 meals a day (204 fasting)

From two meals a day to one meal a day (231 fasting)

From one meal a day to one meal two days (52 fasting)

And if you are hungry during the transition period, bulletproof coffee will be a good helper to help overdoing, but you must remember a few key points. Fasting and control are completely different from dieting. Fasting only limits the eating time window and does not limit calories. Usually, during the whole process, as long as you start to control your food, it is best to have a full meal at every meal. After control and fasting, you will usually feel full for more time than hungry a day.

How to match the right food during a light fast

Light fasting has become a very popular new way of healthy living. The most common and easy way to do is to follow a normal diet 5 days a week and light fasting 2 days (ie 500 calories for women and 600 calories for men).

But what does 500 or 600 calories look like?

Knowing that making the best food choices is the key to a successful 5:2 fasting diet.

Here are some helpful suggestions:

On fasting days, the daily calorie intake should be within the range of 500 or 600 calories, and many people will feel hungry. Under normal circumstances, eating 500 or 600 calories will lead to hunger, especially at the beginning of the implementation of this plan, often entangled in considering how much to eat in a day, what to eat, hunger is particularly obvious.

Foods with high protein content and low gastrointestinal index should be selected. Choosing foods with a low gastrointestinal index and/or high protein content can ensure that you will not experience any sharp fluctuations in blood sugar, subsequent food cravings, or uncomfortable empty feelings in the stomach. But doing so does not mean that you must always live on a high-protein, low-carbohydrate diet.

Fasting days are not an absolute limit on fat intake, but low-fat foods are recommended. Choose healthy fats such as extra virgin olive oil, coconut oil, walnut oil, avocado oil, ghee, or organic butter from grass-fed cattle. To limit the amount of fat, for example, add a teaspoon of olive oil to a mixed green salad, rather than just as much.

If you need the feeling of fullness, choosing a salad is a good choice. It is difficult to limit calories from excessive consumption of dark green leafy vegetables, so you can eat more spring mixed vegetables or spinach.

Pay attention to taste. The more flavors, the higher the satisfaction. The more delicious a food, the more satisfying it is to eat. Adding some lemon juice or orange juice or some citrus flavor to your meals can increase the flavor of the food you eat and make them more delicious.

Use a kitchen scale. In order to get the most accurate calorie count, the food needs to be weighed and measured after it is prepared.

Avoid white starch carbohydrates on fasting days. These white carbohydrates include white bread, white rice, pasta and white potatoes.

Drink more water. Thirst often manifests as hunger. More than 70% of the human body is liquid, so drink at least 8 glasses of liquid every day, especially water. On fast days, drink more liquids (within 10 to 12 8-ounce glasses). Therefore, when you feel hungry, drinking a cup of herbal tea, green tea or unsweetened black tea, a cup of black coffee, or a large cup of water will not only help fill your stomach, but also keep your mind away from hunger. You can try adding cucumber, mint or strawberry to the filtered water, or adding ice cubes.

If you are fasting, do not eat fruit.

Do not drink alcoholic beverages when fasting.

A 2012 study found that many people consume more than 300 calories per day from alcohol.

Netizens’ experience of indirect fasting

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

I have been doing "intermittent fasting" for the past two months. This latest fasting method not only cures diabetes thoroughly, but is also good for cancer and other diseases because it helps you eliminate harmful sugars in your body. Weight and fat help you lose weight. Obesity directly causes many diseases, and the body is naturally healthy. Also, when you are older, your brain is not clear. After eliminating excess sugar and fat, your brain will become clear and your memory will be significantly improved.

I have lost 20 pounds in two months, my waist circumference has been reduced from 32 to 28 inches, my belly has completely disappeared, and my spirits are better than before. Now I travel 10 miles every day, which is totally inappropriate.

At the beginning, you can do 12/12 fast. This method is very simple: let you not eat at all for 12 hours a day, for example, if you eat dinner at 6 o'clock in the evening, then do not eat at all, and will not eat breakfast until 6 o'clock tomorrow morning. This is the beginning.

After that, you can start 18/6: eat only two meals a day, finish eating within 6 hours, and skip food at all for the remaining 18 hours. I now have 5 days a week to do 18/6: the first morning/noon every day Lunch is at noon, dinner is at 6 o'clock, and there is no food at all for the next 18 hours, not even snacks.

In addition, I fast for 23 hours on two days a week, that is, I only eat one meal a day. Allowing the body to use most of the sugar and fat stored in the body is very good for health.

This is the latest and most popular method of healthy eating. The purpose is to prevent the body from producing too much insulin, allowing the body to consume stored sugars and fats to achieve weight loss and completely cure diabetes. After fasting for more than ten hours, the cells of the body start autophagy. The cells will eat bad cells in the body by themselves, thereby renewing the cells of the body, which is very good for the body. You can do some research on the Internet. The 2016 Nobel Prize in Medicine was awarded to a Japanese doctor who studies this aspect.

Fasting should also be added to a low-carbohydrate and high-fat diet. This diet has many research reports showing that it is the best method.

During the fast, I can drink coffee, tea and water, so I just drink a cup of coffee in the morning, with organic butter in the coffee. Chinese food at 12 o’clock and dinner at 6 pm. I eat mainly meat (beef, pork, Chicken) and fish (sardines, salmon), also eat a few eggs and avocado (Avocado) and vegetables, use a lot of olive oil, high-fat foods that were not daring to eat before can be eaten, including organic butter, bacon, Cheese, but don’t eat cereals (rice, noodles, bread, etc.) high-carbohydrate foods at all. My diet is called Ketodiet (ketogenic), and intermittent fasting will make you lose weight in a short time And began to cure diabetes and other patients.

His website

The first meal starts at 1pm! 16/8 Intermittent fasting method: eat like this, reduce fat and retain muscle

The study recruited 34 men with more than five years of retraining experience and divided them into a fasting group and a normal group to examine the effects of fasting for 16 hours a day on body composition and metabolism.

What is the concept of five-year weight training? Their average weight is 83-85 kg, body fat is about 13-15%, and the grip and push weight is 107-109 kg. They may not be top bodybuilders, but they are definitely not beginners. They are quite eye-catching when they undress at the beach.

In terms of diet, they are required to maintain the original calorie intake (100% of the daily requirement), and only adjust the eating time:

Fasting group: Three meals a day, at one in the afternoon, four in the afternoon, and eight in the evening.

Normal group: Three meals a day, at eight in the morning, one in the afternoon, and eight in the evening.

In training, they retrained three days a week, and the menu looked like this:

Day 1: Grip push, tilt dumbbell fly, two-head curl.

The second day: shoulder push, leg press, leg curl, leg extension.

Day 3: Pull down on the wide and narrow grip pulleys and press down with three heads.

Three sets of 6-8 repetitions for each movement, to exhaustion, rest for 180 seconds between sets.

What happened to their bodies after eight weeks?

The fat in the fasting group lost 1.6 kg, while the fat in the normal group did not change. There was no loss of muscle mass in both groups. To be honest, the fasting group also gained 0.6 kg of muscle (not statistically significant).

Without adjusting the calorie intake of the subjects, only changing the time can produce the effect of reducing fat, which is similar to the mouse study we mentioned earlier.

Both groups also retained at least the original muscle strength, and even some growth in the grip and push event (not statistically significant). For people who have been weight training for more than five years and have a body fat of 13-15%, it is not easy to lose 1.6 kg of fat in eight weeks while retaining muscle strength and muscle mass without reducing total calorie intake. !

In addition, intermittent fasting also produces many health-promoting effects:

• Increased insulin sensitivity: both fasting insulin and blood sugar decreased in the fasting group, but not in the normal group.
• Triglycerides decreased.
• The fasting Respiratory ratio decreases: This means that the body's fat burning ability is better.
• Both IGF-1 and male hormones decreased (Note 1)
• The inflammation index TNF-α decreased.

These are muscular young men with an average age of 28-29! After performing intermittent fasting, health promotion effects can be obtained, which is really "icing on the cake."

5 tips to improve the effect of "intermittent fasting"!

 Here are 5 tips to help intermittent fasting be more effective!

1. Be careful not to overeat

Some people feel that eating time is limited during intermittent fasting, so they can eat and drink as much as they want during the eating period, or they may only eat two meals a day, but eat a lot and eat a lot at each meal, Instead of eating too much food and too many calories unknowingly, this of course will affect the effect of light fasting.

Those who eat two or three meals during the meal period can choose to eat a vegetable salad if they feel a little hungry between meals. Compared with other foods, vegetable salad does not secrete too much insulin. The rich fiber can also increase satiety and promote gastrointestinal motility.

2. Supplement potassium

Abnormal insulin secretion can cause problems such as obesity, poor memory, and cardiovascular disease. Potassium is an important mineral that can help solve insulin problems. So many people do intermittent fasting to solve these problems. By eating a lot of potassium-rich foods such as vegetables, bananas, spinach, or supplementing potassium in health products, helping to get enough potassium is the secret weapon to accelerate the effect of fasting.

3. Take a progressive fast

Intermittent fasting should not be too fast or too aggressive, especially for people with low blood sugar, should gradually shorten the eating time without the body feeling reluctant or uncomfortable to avoid blood sugar problems. For people who have a long eating time a day and eat a lot, if you want to shorten the eating time to 4 hours or 8 hours at a time, it is a bit difficult, you can start with 10 hours to try, you can also eat three meals a day, but do not eat snacks, and control the time within 10 hours until you can adapt to a little, then shorten the eating time to 8 hours, and after a period of adaptation, shorten it again.

4. Ensure enough sleep

When people are under high pressure or tired, they are more likely to feel hungry, and the secretion of cortisol will increase significantly, which will increase insulin and prevent the breakdown of fat. Therefore, it is necessary to develop a good sleep routine, try not to stay up late and get enough sleep. It is best to sleep for at least 7 to 8 hours a day. At the same time, try to relieve your own stress, such as taking more walks after meals, which is also important for improving sleep.

5.HIIT high-intensity interval training

HIIT (High Intensity Interval Training) is an intensive high-speed exercise for the whole body in a short period of time. Such high-intensity whole body training combined with intermittent fasting can help secrete growth hormones, resist aging, and burn fat. The key is High-intensity exercise in a short period of time, and to ensure that the body has enough time to recover, you can do it 1 to 3 times a week. Because high-intensity exercise will enhance the fat-burning effect of fasting, remember not to do it during fasting time, but during eating, to avoid low blood sugar and cause physical discomfort.

The clearing effect of autophagy in apoptosis

 After apoptosis occurs, apoptotic cells must be cleared quickly, and the clearance defects of apoptotic cells can lead to inflammation and autoimmune diseases. Apoptotic cells are first engulfed by phagocytes and form phagosomes. The phagosomes undergo a gradual maturation process, and finally fuse with lysosomes and are degraded. Autophagy is another important biological process in cells, which can degrade damaged organelles and misfolded proteins in cells to maintain the homeostasis of cells and the body.

The study took Caenorhabditis elegans as the research object, and found that in the embryonic development stage of C. elegans, the absence of almost any autophagy protein will cause defects in the clearance of apoptotic cells, and specifically affect the receptors of certain substrate degradation Or the lack of bridge protein will not affect the clearance of apoptotic cells. Further research showed that the process of apoptotic cell recognition and endocytosis was not affected, but the maturation process of phagosomes was delayed.

The production and maintenance of Ptdlns(3)P play an important role in the formation and maturation of phagosomes. Ptdlns(3)P in nematodes is mainly produced by PIKI-1 and VPS-34 kinases. Genetic analysis showed that in the process of clearing apoptotic cells, autophagy protein played a role in parallel with PIKI-1, and played a role in the same path as VPS-34. Through sequential imaging analysis, we found that the loss of PIKI-1 will affect the initial production of Ptdlns(3)P, while the loss of autophagy protein or VPS-34 will affect the maintenance of Ptdlns(3)P. Moreover, in the double mutant of piki-1 and autophagy gene, the appearance of Ptdlns(3)P was more significantly affected. Since VPS-34 participates in both the maturation of phagosomes and autophagy, we speculate that the defects of autophagy may cause the disorder of VPS-34 function, thereby affecting its role in the maturation of phagosomes.

Cancer cells use autophagy to feed their hunger to extend cell life

Maintains the function of cell organelles, prevents the accumulation of toxic wastes in the cell, and maintains the metabolic state; autophagy can also regulate tumor survival environment by promoting angiogenesis, supplying nutrients and regulating inflammation.

Tumor cells use the autophagy mechanism to provide a way for them to overcome nutritional constraints and promote tumor growth.

Therefore, in most cases, autophagy promotes the occurrence, proliferation and malignancy of tumor cells. The mechanism includes that autophagy inhibits the induction of p53 tumor suppressor protein and maintains mitochondrial metabolism. Generally speaking, inhibiting the autophagy of tumor cells is a favorable strategy for anti-cancer therapy.

But a further problem and concern is that autophagy may inhibit oxidative stress, inflammation, p62 accumulation and genome instability, and may also increase gene mutations in cancer cells, making cancer worse. In addition, because autophagy is an important function for normal tissues, the main limitation is how to selectively inhibit the autophagy of tumor cells and avoid harm to normal tissues. Regarding the mechanism of autophagy, it is still unclear which effective and beneficial calibration components and mechanisms can be selected to treat tumor cells or which subgroups of cancer patients are effective.

Autophagy is one of the basic cellular biological pathways of body immunity

It can directly degrade invading microorganisms, and also regulate other core immune functions of multicellular organisms. include

(1) The autophagy effect of white blood cells captures the autophagy degradation of infectious microorganisms. The mechanism is the antimicrobial effect of SLR pattern recognition receptor (PRR), which captures macromolecular targets such as toxin protein aggregates, by relying on ATG factors Eliminate invading microbes in cells.

(2) The antimicrobial autophagy of mammalian cells is well integrated with other innate and adaptive immune regulatory systems, and its role is regulated by cytokines and receptors that regulate innate and adaptive immunity, such as NADPH oxidase and reactive oxygen species ( ROS) in Salmonella phagocytosis, it will activate both autophagy and ROS sterilization mechanisms.

(3) On the other hand, autophagy controls the inflammatory response by regulating the transmission of innate immune messages, mainly by removing the inducers of endogenous inflammatories and affecting the secretion of cellular mediators, such as reducing RLR and interferon (IFN). ), inhibit the activation of type I interleukin (IL-1α).

(4) Autophagy is also involved in the process of adaptive immunity, including antigen presentation, T cell balance, and the inflammatory response of Th17 cells.

Autophagy is particularly important for the protection of nerves and muscles

Because the control mechanism of autophagy can remove accumulated proteins in cells, 

this avoids the toxic effects of abnormal proteins; 

in fact, when neuronal cells or myocardium lose their autophagy function, 

ubiquitinated proteins (ubiquitinated proteins) and inclusions are formed. 

The accumulation of inclusion bodies, which cannot be diluted by cell division, 

can lead to neurodegeneration and cardiac hypertrophy.

Autophagy will decrease with age, and the risk of osteoarthritis also increases with age. 

Studies on articular cartilage in humans and experimental mice have shown that the proteins involved in autophagy decrease with age. 

Autophagy is continuously activated in normal cartilage and has a chondroprotective effect. 

However, autophagy is damaged with age and can cause chondrocyte death and joint structural damage.

Nutritional deficiency induces a high degree of autophagy

 Autophagy is an important mechanism for generating energy (ATP) in response to stress, and it can also adjust the quality of proteins and organelles. In the hungry state, cells can be broken down by autophagy to maintain a stable cell energy level. In yeast, autophagy degrades unwanted proteins, and the amino acids produced are recycled to synthesize proteins indispensable for survival. In higher eukaryotes, when cells receive information such as lack of nutrients and oxygen, autophagy is an adaptive response that can promote cell survival. In an extreme state of hunger, the components of fat cells will begin to decompose to provide stored energy for the body to use, maintain necessary functions, and promote cell survival; eventually muscle cells will undergo autophagy to maintain the body's metabolic function. Under normal and stressful environments, autophagy can mobilize different cellular energy stores, such as carbohydrates, lipids and ferritin, to provide metabolic needs.

In a non-stressed state, continuous autophagy is essential for the conversion of intracellular proteins and maintaining a stable cell balance; this function is maintained together with UPS, another key protein degradation pathway. The protein degradation effect of autophagy can maintain the supply of amino acids and protein biosynthesis in starving cells.

Tibetan physicians pass on the secret of longevity: easy fasting, 16 hours to protect your life!

 Do you want to live long? Eat less then! The Massachusetts Institute of Technology in the United States conducted a fasting experiment and found that mice fasted for 24 hours had a significant increase in the regeneration ability of intestinal stem cells. The Institute of Healthy Aging at the University of London also wanted to know whether there is a positive correlation between food restriction and lifespan increase. They controlled the rats' food intake to reduce by 40%, and as a result, the rats lived 20-30% longer.

If converted to human age, living 30% longer is equivalent to living longer than 20 years! There are also studies on reducing the production of cancer cells. Fasting not only slows the proliferation of cancer cells in cancer-bearing mice, but the mice in the fasting group have fewer side effects when receiving cancer radiotherapy and chemotherapy.

Asians have practiced fasting for thousands of years, and practitioners have personally experienced the benefits of restricting food. Religious fasting seeks to be clean and able to be closer to the divine soul in the sky; while medical fasting is to be a thorough, free from disease.

He gave an example. In the 6th century BC, Venerable Mulian visited the ancient Indian genius doctor Qi Po and asked him, "What should I do if my disciple is sick?" Qi Po replied: "Only fasting can cure the disease fundamentally." The genius doctor is not ashamed. He is a genius doctor. In the Buddha's time when there were no various precision inspection instruments, the genius doctor could diagnose and treat diseases from the perspective of regenerative and immunological medicine!

Autophagy can make cells younger!

In 2016, Japanese professor Osumi Yoshinori, who won the Nobel Prize in Physiology and Medicine, explained the principle of "Autophagy" (Autophagy). When people fast, old cells will start a way to eat themselves and recycle resources. The mechanism of reuse is that the body will not expel the old and bad ones, but will turn the garbage into gold and regenerate some new cells.

Every time I hear people shouting, "I'm going to starve to death, I'm going to starve to death!" In fact, you can't "die" after a little bit of starvation. On the contrary, you will "regenerate." Harmful proteins and organelles control the damage caused by aging.

The longevity gene is not a legend

Lausanne Kashen said that fasting also has a "repairing" effect, relying on the longevity gene deacetylase (Sirtuin). It is this enzyme that allows humans to continue to survive in various difficult living conditions such as high temperature exposure, lack of water and food. Its main job is to repair. There are two kinds of people in this world. The first one lives to 50 years old, but looks as old as 100 years old, which means that free radicals prevail in his body. The second is to live to be 100 years old, but it seems to be only 50 years old, which means that the deacetylase in his body does work well.

The longevity gene deacetylase is not for food, on the contrary, if you have an empty stomach, it will come out to help you repair cells immediately. Because it is an enzyme that accompanies us through the crisis of survival, you have to have a little "crisis", for example, if you have nothing to eat, then it will help.

Clever use of 16-hour fasting, re-evolution of body and mind

Since ancient times, the ancient Greeks, ancient Indians, and Christians have practiced fasting and purification, Buddhists have not eaten at noon, Muslims’ fasting month, and Taoism’s fasting have restricted food in hundreds of ways. If it is for health considerations, Lausanne believes that today's 16-hour intermittent fasting is most suitable for most people to perform, and has the least impact on daily routines. It can also activate cell regeneration and repair mechanisms.

The "16-hour intermittent fasting" method is very simple. I used to eat 3 meals a day, but now I have reduced it to two meals. Lobsang Kashen said that he usually skips dinner. "Not eating after lunch" is the best practice for Buddhists. Skipping dinner is very good for the body and can become the norm. But if you want to socialize at night, 16-hour intermittent fasting means eating late for breakfast the next day and fasting for 16 hours. This is fine, but if you eat too much at night, it may affect sleep. It is best not to become the norm.

You can do 16-hour intermittent fasting once a week or every day. Reserve 16 hours of fasting time for yourself to start regeneration and repair, do not eat anything, but can drink water. In addition to preventing various degenerative diseases, through fasting, you will most obviously feel that your thoughts are smoother, your body is more relaxed, and your mood is more happy.

Losing fat is super afraid of losing muscle! How to not lose muscle

 If you want to maintain muscle mass when losing weight, 

you can use 168 to fast. At the same time, limit the eating time to avoid excessive calorie intake. 

There are three important points to pay attention to:

1. Increase in total protein intake; 1.8-2.7 grams of protein per kilogram of body weight, or 2.3-3.1 grams of protein per kilogram of fat-free mass.

2. With resistance training, that is, weight training, stimulate muscle growth.

3. Provide appropriate post-exercise supplements according to different exercise intensity

Low-intensity: protein supplement 0.25-0.3 g/kg, for example: 60 kg adult, only one can of commercially available soy milk

Above medium to high strength: Need to match carbohydrate (sugar) and protein

Carbohydrate: 1.0-1.2 g/kg, protein: 0.25-0.3 g/kg, golden ratio 3-4:1

For example: 60 kilograms of adult, about 200 grams of roasted sweet potatoes with a can of commercially available soy milk

168 can intermittent fasting improve gastroesophageal reflux?

The main cause of gastroesophageal reflux is that the "cardia" between the stomach and esophagus is not tightly closed. 

When I first tried 168 intermittent fasting, 

because the weight of each meal increased from three meals to two meals, 

it may cause gastroesophageal reflux The situation has become obvious, but in the long run, 

168 intermittent fasting is good for the digestive system and can improve the condition of gastroesophageal reflux.

41kg a year, so thin that the checkout staff can't recognize it! He relies on 168 fast + happy meal to lose weight to size M

 Sometimes weight loss fails not because of lack of determination, but because of the extremely frustrating period of weight loss stagnation that polishes perseverance, so you give up halfway. In fact, just use the right method, such as "indulgence and eating at the right time" to effectively overcome the wall-hit period and stabilize lose weight.

Peng Baihao, who works in the Hsinchu County Government, has a peak weight of 118 kg. Because of his overweight body size, he has caused surgical wounds to open, and he also suffered from sleep apnea, which made his mental health poor and affected his health. In April last year, Peng Baihao made up his mind to lose weight and adopted a healthy way of losing weight. In just over a year, he lost 41 kg and lost about 35% of his original body weight. There was a big difference in appearance, and he was even required to go to an American store to checkout. Show your ID. After losing weight smoothly, Peng Baihao not only recovered his health, but also became more confident, and his whole person was completely renewed.

At first, Pang Baihao used extreme diets to lose weight. He only ate one meal a day. He quickly lost 10 kg. But soon he discovered that it would cause harm to the body. So he started to exercise in the gym with the encouragement of his friends. Use the milder "168 fasting method" to lose weight.

The so-called 168 fasting method is to restrict eating within a fixed 8 hours a day (such as 12 noon to 8 pm), and not eating any caloric food for the other 16 hours; after Peng Baihao adopted the 168 fasting method Limit yourself to only two meals a day, and try to consume vegetables and protein, and reduce your intake of refined starch.

Although the 168 fasting method is still more tolerant than the diet method that only eats one meal a day in the past, Peng Baihao allows himself to eat a few "happy meals" a week, with a little bit of accommodation, and the diet at other times remains regular. After more than a year, Peng Baihao's weight dropped from 118 kg to 77 kg, a reduction of about 35%, and the effect was remarkable. After the weight-loss success, Peng Bohao not only has a much more compact appearance, and his clothes size has changed from XXL to M. With the persistence of continuous fitness and weight loss, physical fitness has become better, exercise hours have been greatly increased, and sleep quality has been significantly improved. Unimaginable in the past.

Weight loss is inevitably taboo, and eating is a great joy in life. When many foods are restricted, it is inevitable that you will be in a bad mood. Many people give up the long weight loss process, so if you lose weight too hard, you don’t know the right time to relax. Emotion and relaxation are easy to fail. Peng Baihao, who lost 41 kg in just over a year, shared that he used to eat to vent his emotions. Instead, he used to yell at the gym late at night to relieve his emotions, and occasionally indulge in eating to satisfy himself.

Many people regard eating and drinking as the biggest taboo on the way to lose weight. Sometimes the willpower collapses and the indulgence of eating will make you regret it. In fact, it is unnecessary. Occasionally eating and drinking will not affect the weight loss effect. Sometimes there are Helps break through the "stagnation period of weight loss."

What should I do if I get hungry during fasting?

During the course of 168, I was fasting for 16 hours. It is inevitable that I sometimes feel hungry. 

At this time, you can drink caffeinated and non-calorie beverages such as green tea and coffee. 

These beverages are a little helpful for burning fat and can also suppress appetite. 

However, some studies have pointed out that 168 fasting people tend to rely on caffeine. 

Wang Siheng pointed out that caffeine and hunger are two different things, 

because the body will adapt to hunger, and blood sugar will gradually stabilize. 

"In my case, I used a continuous blood glucose monitor to find that after 168 years, 

the body will get used to digestion at lunch and dinner. , 

Eating blood sugar is quite stable. 

If you eat breakfast or supper, your blood sugar will spike, 

which shows that the body can adjust to eating habits.” 

Therefore, when the body adapts, the hunger will gradually disappear, 

and naturally it will slowly Do not rely on caffeine, 

"give yourself 2 weeks. If the hunger persists after 2 weeks, 

you must think about whether it is suitable for 168 fasting."

During the 8-hour eating period, also pay attention to the choice of ingredients. 

Yang Kunche, an attending physician at the Department of Family Medicine of the Beihu Branch of National Taiwan University Hospital, 

pointed out that the essence of 168 fasting is no different from traditional diets and fasting. 

The focus is on calorie control. 

"Compared with the calories of food, one of the advantages of 168 fasting is convenience. , 

Eat within 8 hours and fast at other times, but still pay attention to the content of the diet, 

such as not eating too much starch, eating more fruits and vegetables, etc." 

Wang Siheng also suggested not to eat processed foods and refined starches, eat more protein and diet Fiber and low-glycemic index foods can increase satiety and reduce the chance of hunger during fasting.

168 successful intermittent fasting method 4: super effective with aerobic exercise

 When the 168 fasting method is implemented, 

it is recommended to combine with aerobic exercise for better results! 

Nutritionist Luo Xinyu said: 

"Because fat is broken down and turned into free fatty acids, aerobic exercise can be used to burn fat." Cycling, jogging, walking, or aerobic dancing are all good choices.

If it’s weight training, 

the body will give priority to using glucose as an energy source. 

Doing this type of exercise during fasting may be less energy,

 so it can be done during an 8-hour diet.

168 Secret of Intermittent Fasting Success 3: Eat a little fuller at the last meal

Because it is about to last 16 hours, 

eat a little bit more for the last meal before fasting! 

"The amount of protein and dietary fiber is very important to prolong the feeling of fullness!"