How does the evening fast work? How can it help burn fat and get rid of the rumen? And who is not suitable for this fast? The answers can be found in this report, along with 9 tips for healthy weight loss.
We start with the evening fast or night fast, which consists of abstaining from eating in the evening and limiting oneself to drinking water or non-calorie drinks, such as tea and coffee. Read also Intermittent fasting burns the rumen and reduces weight. How to apply it in a healthy way The number of meals and intermittent fasting. How effective is it in getting rid of the rumen? This type of fasting causes you to lose one pound per week To boost immunity. You need to eat healthy, exercise, fast and avoid sugar
According to a study published in the journal “PLoS Biology” (PLoS: Biology have), researchers at “Vanderbilt” University (Vanderbilt is) in the United States have suggested a day of fasting dinner for breakfast. to help improve weight management.
“There are many animal and human studies that indicate it’s not just about how much you eat, but also when you eat,” said Carl Johnson, science professor organic at Vanderbilt and lead researcher.
“We sought to test the results of current studies on fasting by asking humans to participate in a multi-day test for two different meal routines. What we found was that the daily body rhythms regulate fat burning overnight, “he added.
Co-researcher Kevin Kelly said eating late-night snacks resulted in less fat oxidation (burning), adding that this confirms that the timing of meals during the day-to-night cycle affects how ingested foods are used in relation to their storage, and whatever. food is eaten before bed, which will delay the burning of fat at night.
The data indicates that nighttime fasting is an easy method of losing weight and that it is free from side effects, provided the person is in good health and does not have chronic conditions that prevent them from fasting for long periods of time, like diabetes.
In addition, the night fasting diet is not suitable for pregnant and breastfeeding women, children and people with eating disorders, and in any case, you should consult your doctor before applying it.
The evening fast can be summarized as follows:
- Avoid eating from six to eight in the evening until breakfast the next day.
- You can drink calorie-free drinks, such as tea and coffee. li >
- You should drink water and stay hydrated.
Stop eating after six in the evening
Eating meals after 6 p.m. is not necessarily a bad thing, and it does not automatically contribute to weight gain and obesity, but the evening fast which is recommended in many diet guides has several features that benefit the body, according to a Deutsche Welle report.
According to Zilke Riestmeier of the German Dietetics Association (DGE), “total energy balance” is the norm.
“If you eat a lot or all the time anyway,” Ristmaier explains. Often the evening is the time to continue eating, as the chips and chocolate on the sofa are present after eating a hearty dinner.
In this case – says Reistmayer – “The rule of not eating after 6 p.m. if followed helps to slow the body’s energy supply”, thus giving the metabolism a much needed break. p>
The German nutritionist explains that “the more meals you eat, the more you eat”, and in this case evening fasting would be beneficial.
But in principle, from a health point of view, nothing prevents a hot meal in the evening if you have had enough of a small piece of bread – for example – in the afternoon, says Ristmeyer. p>
More tips for losing weight
German magazine Brigitte claims in a report that diet is no less important than exercise for those who want to shed extra pounds, and it’s not just about reducing the amount of food to control calories, but to focus on the quality of food.
She said the first step in reaching this goal is to completely ditch sugar and convenience foods and replace them with plenty of fruits, vegetables and high-fiber foods.
The magazine explains that a person’s weight drops rapidly by reducing the amount of carbohydrates they consume and focusing on consuming protein that prolongs the period of satiety and keeps the insulin level stable in the body. blood, unlike carbohydrates which cause a rapid rise in it.
In addition to carbohydrates and complex proteins, experts advise consuming enough unsaturated fats, mainly the acids found, especially in salmon, herring, nuts, grains and vegetable oils.
In a healthy diet, a person is expected to get 50% or 60% of daily calories from carbohydrates, 15-20% from protein, and 25-30% from healthy fats.
Here are 9 tips for healthy weight loss:
- More physical effort
If you want to lose weight fast, you should take every opportunity to engage in physical activity, such as riding a bike instead of the car or at work, and going up the stairs instead of the elevator, because every movement the extra you do helps burn fat.
- Chew gum when you are hungry
When you feel a strong urge to eat and don’t want to add more calories, you can eat sugarless gum instead of a piece of chocolate or candy. Chewing gum helps satisfy the desire to chew without filling the stomach with food.
- Activate the metabolism
In addition to physical exertion, certain spices can be added to food in order to speed up the digestive process, and it is recommended to add chili, cinnamon, turmeric or ginger, all of which are spices that make your plate taste wonderful and help burn fat.
- Mustard instead of butter
There are 75 calories in every 10 grams of butter, so another alternative should be considered when making sandwiches. The solution is not only olive oil and avocado cream, but also mustard, which contains a low amount of calories and contributes to the acceleration of the metabolism process.
- & nbsp; Are you hungry or thirsty?
Those who suffer from a constant desire to eat should not succumb to this feeling in any case, as people often confuse hunger with thirst, it is advisable to drink a glass of water, and wait for a little, if you continue to be hungry then you can eat a healthy snack https://www.youtube.com/embed/kPe9ueqENS4?version=3&rel=1&showsearch=0&showinfo=1&iv_load_policy=1&fs = 1 & amp; hl = ar & amp; autohide = 2 & amp; wmode = transparent
- & nbsp; Whole grains instead of white flour
Doctors and nutritionists agree that whole grains are the best alternative to white flour for maintaining your health and fitness, and the reason is that whole grains do not negatively affect blood sugar levels or cause of hunger attacks after a short period of meals, and whole grains contain They contain greater amounts of vitamins, minerals and fiber.
- & nbsp; Sleep another 30 minutes
Sleep is one of the factors that helps burn fat, but a lot of people don’t get enough sleep so their diet gets disrupted and they get hungry quickly, so make sure you get enough hours of sleep and you will feel the positive effects on digestion and muscles. force.
- A short period of exercise every morning
Not many people apply these tips, but morning exercise facilitates significant weight loss, as the morning workout helps stimulate blood circulation and regulates the desire to eat, and this system encourages eating. healthy and increases the time to feel full today.
- & nbsp; Don’t constantly deny yourself
Anyone who insists on depriving themselves of the things they love for a long time often end up giving in to their cravings for unhealthy foods, like chocolate and sweets, so it is advisable to eat them once in a while.