Therapeutic fasting refers to a time-limited voluntary refusal to eat for health and healing purposes. Pythagoras and Plato were engaged in fasting, Hippocrates and Avicenna recommended such a remedy to their patients.
In Russia, the first scientific foundations of the method were laid back in the 18th century. Today, fasting therapy is used in clinics and institutions around the world. In general, this technique is the main one for the fight against excess weight. However, in the fight for health through fasting, several myths have arisen.
To lose weight, you need to starve or go on a diet. Practice shows that with this technique you can really get rid of a certain amount of kilograms. However, a return to the usual way of life and, most importantly, nutrition will quickly return the fat to its position. The situation may even worsen, because the body seems to receive a bitter experience that will prompt it to make more reserves. The next fasting will be met by desperate resistance from the body. As a result, after several such cycles of struggle with oneself, it will be possible to achieve a paradoxical result - even sitting on water alone, one cannot lose weight.
The main enemy of fasting is appetite. Everyone has long known that we eat food when we are hungry. In fact, this is not always the case. Often we only eat when the stomach tells us that it wants to eat. At the same time, a person may not feel hunger as such, the stomach is simply used to being full. To determine whether a true desire to eat is proposed to do the following - to eat a piece of stale brown bread, you can even mentally. If the desire to eat further appeared, then, therefore, there is also a feeling of hunger. Otherwise, there is a habit of just eating. Everyone has long known that the main enemy of overweight people is stress. It is he who is the reason for the gigantic appetite. In fact, the appetite in this matter is superfluous. At the American University of Berkeley, they found that stress helps the hormone cortisol to produce its products, which, in turn, promotes body fat.
Fasting is a panacea for many diseases. Ten or fifteen years ago, it was fasting that was considered a good way to get rid of various diseases. Now this method has not so many fans, although as a method of treatment, it is even recognized by official medicine. Most likely, the decline in interest was dictated by some disappointment - fasting was not as effective as many would like. Many nutritional experts generally believe that fasting is not only unhealthy, but even harmful. After all, improper use of this method leads to the fact that toxins and toxins produced during food intake can give acidosis. With a restriction in food intake, the glucose content in the blood decreases, which leads to a lack of insulin. Hence, incomplete combustion of fat in cells follows. As a result, the formation of acetone bodies, too much of which is dangerous for the body. It turns out. That it is fasting, and not nutrition, that leads to the poisoning of the body. Supporters of fasting believe that this technique leads to the removal of all kinds of toxins from the body. In fact, it has been proven that even complete starvation does not lead to the elimination of metabolic end products from the human body. Even the lack of food does not prevent toxins from continuing to form and excreted, of course, in smaller quantities. Scientists, however, did not find any toxins in the body, except for the end products of metabolism. It turns out that their removal by fasting is simply impossible.
You can reduce weight by skipping meals. According to this myth, you can only partially starve, this will help in the fight against weight. However, for the full functioning of the body, a certain amount of calories and nutrients is required daily. By skipping any meals during the day, we will simply, willy-nilly, compensate for the missing next time. Studies have shown that people who skip breakfast regularly weigh more than those who eat nutritious breakfast. The healthiest and most correct way to lose weight is to eat small meals frequently and regularly, which are nutrient-dense, low-calorie, and low-fat foods.
Each missed meal is characterized by a little weight loss. As mentioned above, this approach doesn't make sense. Indeed, in the next meal, a person will simply eat more, which means he will stabilize his weight.
Moderate eating contributes to a fixed weight. But studies have shown a seemingly paradoxical fact - weight gain can be observed with moderate nutrition. It's all about fat, this effect will occur if the proportion of fat exceeds 50% of the total calorie intake. And as noted, an increase in the fat content of food does not add satiety to it. So it happens that a person can eat in moderation, feeling light hunger, but the weight still grows. Conversely, reducing the fat content of food significantly reduces its calorie content, without affecting satiety. The best way to control your weight is to choose a low-fat diet.
To lose weight, you need to eat less often. Many believe that there is a direct relationship between the rate of weight loss and the size of pauses between meals. She really is, but not as we would like. If there are long pauses between meals, then the food center of the brain is in the stage of excitement. This creates that very constant feeling of hunger for a person. But it is known that it is difficult for such a person to control himself, so he eats more than necessary. Therefore, overweight people are better off eating at least 4-5 times a day, limiting, of course, the amount of food. This will slow down the functions of the food center and dull appetite.
We must completely abandon dinners. It is considered reasonable to fast after 6 pm, it is believed that such a reception will prevent you from getting fat. And this idea is very popular. However, in fact, this measure does not bring the desired results. Our biorhythms are built in such a way that in the first half of the day we spend energy more easily, and in the second half we accumulate it. If you forbid yourself to eat in the evenings, then this is fraught with irresistible hunger and breakdowns. Isn't it tempting to make yourself a little sandwich late at night? So you can have dinner! You just need to try so that the food in the evening is not too greasy.
Late dinners lead to obesity. This myth, which prevents people from eating normally, has been completely debunked by scientists. They did not find any scientific basis under the claim. The experiments were carried out by scientists at the University of Oregon on monkeys. Later, feeding in primates led to weight gain, but this process was no different from what happens to other individuals. So no connection was found between how late the animals eat and obesity. In addition, it is not so important what time of the day you eat, it is important how much and what exercises you do to lose weight. The body itself converts excess calories into fat. It would still be better to eat normally, albeit in the evening, than to have a half-machine snack without bothering with counting calories. If you really want to have a snack, then a couple of low-fat crackers or fruit will not spoil the picture with weight.
Excessive food intake is triggered by delicious smells. Everyone has long known that delicious food smells provoke a sense of appetite. We tremble with impatience when attractive aromas come from the kitchen. It seems logical that this impatience will lead to excessive eating, which, in turn, will lead to problems with the slimness of the figure. However, the situation is slightly different. British nutritionists have come to some startling conclusions. Those who whip up food, literally swallowing it on the go, risk much more weight gain than those who allow themselves to slowly savor the smell and taste while enjoying the process of eating.
You can lose weight with a light breakfast. But nutritionists have not found any connection between the density of breakfast and excess weight. Experts still recommend eating 3-4 hours after sunrise. Then, during the day, hunger will not be so noticeable and it can be easily dulled with small snacks.
Weight loss is possible without fasting. You can often hear that losing weight is possible without restricting yourself in food. However, this point of view is not always correct. Even consuming any food, you still need to limit the number of calories consumed. This can be done simply by reducing the amount of food. Trying to lose weight, in the end you can really eat your favorite foods, however, as long as you keep track of the amount of food you eat. In addition, we must remember - to lose weight you need to spend more calories than usual.
Snacking is harmful, it's better to starve. Doctors have long held this opinion. However, recent studies have shown that how often you eat is not so important. Much more important is what you eat. So it's okay to snack between meals - just choose fruit or low-fat yogurt for that.