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Intermittent fasting has recently become popular and is receiving considerable attention. It is a fasting method that adjusts eating habits, promotes weight loss, is more effective in losing belly fat than dieting, and is a great help in reducing the risk of chronic diseases such as cancer prevention, diabetes, and heart disease, and is also effective in slowing down the aging process. Today, I will tell you about the method, effects, and precautions of intermittent fasting.
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Intermittent fasting is a dietary method that separates meal time and fasting time to maintain fasting time above a certain level. There are various methods such as 16:8, 12:12, 20:4, etc. It is important to choose an intermittent fasting method that suits your constitution and environment. Intermittent fasting, which is good for reducing body fat and controlling blood sugar, is a recommended diet for diabetic and pre-diabetic patients.
The 16:8 fasting method is the most common way to maintain an empty stomach for 16 hours and eat for 8 hours. During 8 hours, the usual 2 meal times and meals are maintained while maintaining the amount.
The 12:12 fasting method is to maintain an empty stomach for 12 hours and eat for 12 hours. Maintain an empty stomach, including sleeping time, and minimize late-night snack intake.
The 5:2 fasting method is based on a week rather than a day. 5 days of the week are regular meals and 2 days are fasting.
It is important to drink enough water during fasting time. Since the amount of body water required by the body is different for each person, it is enough to take an appropriate amount between about 1.5L and 2L.
During the fasting period, sugar-free black coffee (Americano) can be consumed. However, coffee on an empty stomach is not good for stomach health, so it is recommended not to consume it.
During the fasting period, you can consume 0-calorie beverages such as herbal tea, green tea, and black tea without sugar. However, it is recommended not to consume beverages such as Zero Cola and Zero Cider containing artificial sweeteners as they interfere with the body’s metabolism. .
Fasting is more effective than regular diets for losing belly fat and is also effective for weight loss. Overweight and obesity can affect the onset and progression of diabetes. Therefore, if you see signs of pre-diabetes risk, you should focus on losing body fat and weight through fasting.
Fasting helps improve insulin sensitivity. Insulin plays an important role in blood sugar control, and reduced sensitivity increases the risk of developing diabetes.
Fasting has a positive effect on blood sugar control. If you continue to eat food, you process glucose and your blood sugar level rises chronically. If you fast, you can stabilize your blood sugar level by limiting meal time and prevent rapid blood sugar fluctuations.
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