Someone who has a high-carb diet can never progress beyond a state of catabolism because he will always have a reserve supply of glycogen. However, someone on a low-carb diet and one who exercises regularly can go a long way (a “keto diet,” in which you eliminate almost all carbs to maintain low blood sugar levels and glycogen stores). truncate, works the same way). “I would stay away from intermittent fasting for fat loss, and think about the health benefits if you want to adopt it,” says Clarkson.
how to fast
“You have to reduce your feeling of hunger in order to fast,” says Clarkson. Hunger is felt when ghrelin, a hormone released from our stomach, triggers the production of two other hormones called NPY and AgRP in the hypothalamus.
While these three hormones create the feeling of hunger, there are many more that suppress it. Sometimes called the “satiety hormone”, one of them is leptin that is released from fat cells to suppress the production of ghrelin – basically telling the body “here’s fat you can burn”. .
Ghrelin is sometimes called the short-term hunger response because it is released when the stomach is empty and there is less pressure on the abdominal wall. It can be overcome to some extent by drinking water. Meanwhile leptin works in the long term.
“Our hunger hormones are controlled by many things, genetics being one of them,” says Clarkson. “But thinking about our stomach and the nerves that connect to the digestive system—if your stomach isn’t dilated your body will think it’s hungry.” She says staying hydrated can help with early feelings of hunger until your body adjusts. “The first few weeks will be tough, but you will get used to it.”
For most people, ketosis occurs 12-24 hours after eating, so if you eat your evening meal between 18:00 and 20:30, the fed state ends between 21:00 and 23:30. and ketosis and hoarseness can occur up to 06. : 00 to 08:30 the next morning. “But most people sit down after dinner and unpack a packet of something else,” says Clarkson. “Snacking or sugary drinks and beer extend the fed state by three hours. If you end up snacking at 21:30-22:00, the fed state is being moved to 01:00-03:00, ” she says. This may mean that ketosis never occurs before the next meal.
“If you can make an informed decision to eat dinner an hour earlier and not snack, you could be in that ketosis state by morning, versus someone who’s eating a high-carb evening meal and snacking. every week, by eating the first meal on a Sunday evening, or eating breakfast an hour later, and starting from there, she says. Start with a day or two.
With a careful approach, intermittent fasting can help your body repair and recover. Autophagy tends to decline with age, so promoting itself later in life may be useful. But keep in mind that this may not be the right strategy for weight loss, and is no substitute for a balanced diet.
William Park is a senior journalist at BBC Future and @williampark on Twitter.
All material in this article is provided for general information only, and should not be construed as a substitute for the medical advice of healthcare professionals. You should talk to your doctor or health care professional if you are pregnant or have a health condition such as diabetes and are considering intermittent fasting, plan to fast for an extended period of time, and You should avoid liquids during fasting.