Scientific studies have shown that Quick positive on the Health can affect. Among other things, it has been found that the temporary restriction of food intake not only Losing weight help, but also disease risks can reduce.
The mere thought of fasting makes many people hungry. But going without food for a while — whether for health or religious reasons — can be good for you, hepatologist says Dr Nizar Zein. In a stream contribution from the Cleveland Clinic (USA), the doctor lists five tips that can help with healthy fasting.
Improve blood pressure and lower cholesterol
There are very different methods of fasting. “Sometimes fasting means avoiding certain foods like carbohydrates or fats. Other times it just means cutting calories in general. Then there is the type of fasting where nothing is eaten for a day or more.”says the expert.
Medical literature suggests that fasting generally helps with weight loss, reduces inflammation from chronic conditions such as arthritis, and helps maintain a healthy weight. arterial pressure to improve and that cholesterol to lower.
“There are also theories that regular fasting can help you live longer,” he said. brain function improve and prevent neurodegenerative diseases”explains Dr. Zéin.
If you are considering fasting, Dr. Zein these five tips to maintain your health and energy levels:
Get ready
Gradually reduce food and drink over several days or even weeks before fasting. Otherwise, an abrupt onset of fasting will occur shock be for your body.
“Don’t eat three full meals a day with snacks in between and then suddenly stop eating one day”said Dr. Zein. “If your body is used to refueling regularly, you may find it difficult to do so. energy level to be maintained during the fast.
And keep yours sugar consumption down. It’s not a good idea to stock up on cookies and sweet tea before fasting. You may feel full and satisfied at first, but when your blood sugar drops an hour or two later, you may become extremely hungry and weak.
Enough energy Long term, eat complex carbohydrates (like pasta, rice, and potatoes) and protein (like meat and beans).
to drink a lot of water
A sufficient amount hydration helps you avoid dehydration, maintain your energy levels and reduce side effects like headaches, cramps and irritability.
Reduce your activities
“It’s not a good idea to exercise vigorously if you don’t eat or drink”explains Dr. Zéin. “If you don’t want to fill up on nutrients for a while, save your energy for important daily needs Activities on.”
Plan your medication in advance
Before fasting, talk to your doctor about how to take your medications. Certain medications are essential and you must take them during the fast do not let go. Other medicines should be taken with food.
“When people experience adverse effects from fasting, it’s often because they’re medication didn’t take it well”warns Dr. Zéin.
Do not rush into anything at the end of the fast
Gradually replenish your calories at the end of your fast. Instead of immediately going on a feeding frenzy, distribute them calories on your next two meals. It’s better because it helps you avoid rapid blood sugar changes and the fatigue that comes with eating a large amount of food.
A healthy practice
“Overall, fasting can be a healthy practice that I recommend to many people”said Dr. Zein. However, even if you follow these tips, fasting too much can be dangerous, and fasting too long can cause it. dehydrationpsychological stress and sleep disorders.
Also, there are different health benefits and risks associated with different types of fasting, depending on which limits You follow and for how long.
Some diets recommend specific ones Food eliminating or limiting eating at certain times, which can be done healthily, says Dr. Zéin.
intermittent Fasting, for example, encourages people to eat only at certain times of the day or to limit their intake on certain days. It is a diet that focuses on the conscious reduction of calories for specific periods of time.
Some restrictive diets, like the ketogenic (keto) diet, approach fasting differently. Instead of fasting for a while, people skip the keto Obey all carbohydrates and sugars in their diet.
is it safe Studies have shown that intermittent fasting and certain restrictive diets are good for your health heart health can help you lose weight and improve your cholesterol levels. However, researchers also warn that fasting diets can be difficult to maintain as a long-term lifestyle.
who should not fast
Although most people can safely fast, it may be the case for people with certain medical conditions. problems cause.
These people can include those who Diabetes and struggle to maintain stable blood sugar levels, patients with chronic kidney disease, breastfeeding women, people who are underweight, people recovering from surgery or illness, and those who suffer from an eating disorder.
Fasting can be mental and physical advantages provide when done in a healthy way. If you’re considering making fasting part of your routine, talk to a doctor about the possible risks. (ad)
Author and source information
This text corresponds to the specifications of the specialized medical literature, medical guidelines and current studies and has been verified by health professionals.
Important note: This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot substitute a visit to the doctor.
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