"Intermittent fasting (fasting)" is a diet method that is definitely attracting attention.At the moment, the biggest trend in food seems to have been "forget to eat."I said "diet", but this is close to "diet".And some research has been reported that scientifically reduces weight.
Related Story【7つのメリット】「断続的断食（ファスティング）」の効果と研究結果There is also a research result that this fasting diet is done in the right way, which promotes fat reduction and reverses some of the effects of aging.But because of some fasting methods, which method is more suitable for you?There is also a place to worry about.Here is a summary so that each method can be easily understood.
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◇ What is "16 -hour diet (16 -hour fasting)"?Effects and desirable ways
This name represents the ratio of fasting (16 hours) in one day (24 hours) and a good time (8 hours).You can fast all night (usually until morning) and eat during the 8 hours.
What are the effects and benefits?
The diet method chosen by big actors such as Hugh Jackman and Terry Cruise is this "16 -hour diet (16 -hour fasting)", and this diet method is popular because it fits relatively easily with the current lifestyle.It is presumed to be.
As with other fasting methods, "16 -hour diet" is effective by limiting the meal time to a certain time.This time limit is not only restricted in calorie intake in the default state and reduces overeating, but can also be expected to improve the fat burning ability in the body by lowering the insulin level.
This "16 -hour diet" has more scientific evidence than other fasting diets.According to a review of the behavioral science magazine "BEHAVIORAL SCIENCES", "the fat reduction rate during fasting is as high as the normal low -calorie diet (sometimes more)."
Furthermore, in the specialized magazine "Journal of Translational Medicine", which is studying data obtained from experiments from experiments, "the time -limited diet method is effective in reducing fat while maintaining muscles while maintaining muscles.There is, "he points out.
Expert commentary advice and effective ways
So, muscle training enthusiasts should set the fasting time zone according to the training time."If you're training in the morning, you have breakfast immediately after training, replenish your muscles, and then have early dinner before dinner before dinner.Please give it. If you are training late, take off your breakfast and eat lunch instead. "
16時間ダイエット・専門家による効果評定：★★★★☆
Getty Images◇ What is a waterfall?Effects and desirable ways
There is no food or juice, it is a diet method that only drinks water.One or two times a month, 24 hours of "waterfare", others recommend that you do it for three consecutive days.
What are the effects and benefits?
This is the most troublesome of "intermittent fasting (fasting)".However, this is the most difficult way.
"Waterfishing" is popular for "consuming only water for a certain period (short period)", and it may be a simple place that does not take calories at all 24 hours.For example, if you have a late breakfast at 10 am, then you will spend only water until 10 am the next day.On a day when you are not fasting, we eat as usual.
Precautions and side effects of "feeding" in which experts sound alarm bells
Some people recommend long -term fasting, such as 48 hours or 72 hours, but the latter needs to be under the director of a doctor.
Like other fasting methods, the purpose is "autophagy"."Autophagy" is a coined word that combines the Greek "fuzzy" and "auto", and was defined by Dr. Christian de Dube in 1963.And that is the "Autofazi" mechanism of self -food action, which eats your own protein and becomes a nutritional source.In October 2016, in praise of the achievement of understanding this research, Dr. Yoshinori Osumi, a special professor of the University of Tokyo, won the Nobel Prize in Physiology and Medicine.
Fasting can be greatly expected to be effective in promoting this work.Theoretically, the more calories are insufficient, the greater the effect.So, of course, you lose weight.However, there are other things to lose.
Rick Miller, the chief nutritionist of King Edward VII in the UK, says:
"Suppose you trained after a long time" waterfast ". So, there was almost no person who did not hinder anything. There was a sudden weight loss.It is inevitable that some muscle mass will be lost. "
Miller can be said to be "negative" regarding continuing training on a diet that drinks only water."If you are starving, your blood sugar level will be very low and your consciousness may be distant. I think that it is better to train after eating a sandwich."
水断食・専門家による効果評定：★☆☆☆☆
Getty Images◇ What is "5: 2 diet (two -day petit fasting)"?Effects and desirable ways
The above -mentioned "16 -hour diet (16 -hour fasting)" is performed on a one -day cycle, while this "5: 2 diet" is aimed at the effect of one week.In other words, we eat normally for five days, and for two days, about 500-800 kcal dietary restrictions.
What are the effects and benefits?
This method is a former doctor, and now Michael Mosley, a journalist who is currently appearing in BBC, has studied a periodic diet method that had already become popular among bodybuilders and arranged it for the masses.It is the beginning.This diet method is still supported by many people, from actor Benedict Cumberbatch to singer Beyonce.
The two days of low -calorie are harsh, but the relatively high degree of freedom is to eat what you like on other days.That said, on a day when you can eat, you need to try to "modest diet".
From a scientific point of view, there have been many evidence that this low -calorie day is effective for fat reduction.Several studies also suggest that temporarily reducing calorie intake promotes the production of leukocytes, which plays an important role in the immune system, and suppresses the risk of Alzheimer's disease, Parkinson's disease, and 2 diabetes.I am.
Expert commentary advice and effective ways
The biggest challenge is "What do you eat on a fasting day?"
Miller, a nutritionist, says, "As a general" 5: 2 diet "recipe, it should be kept only to add one snack salt and one snack."He also advises, "It's important to strengthen it with high protein food and reduce muscle mass by" soup and crackers ".
It is noteworthy that Dr. Mosley's recommended calorie intake for men and the upper limit is "800 kcal".
For low -calorie day training, Miller recommends an "active rest day".It seems that there is no problem with "fast walking", simple "cycling", "chasing with your child"."It sounds like a paradox, but it shouldn't be sitting without doing anything. It is necessary to recognize that the opportunity to become active is not wasted and that energy is lacking."
5:2ダイエット（週2日のプチ断食）・専門家による効果評定：★★★☆☆
Related Story「5:2ダイエット」とは何か？｜効果とやり方を解説Getty Images◇ What is "juice fasting"?Effects and desirable ways
This is literally a fasting diet.For a certain period of time, only the juice of fruits, root vegetables and vegetables.For beginners, 24 hours a week, and for those who are used to one week.
What are the effects and benefits?
This concept was supported by many Hollywood stars and many people's beliefs that "green things would be good for your body."It is said that this "juice fasting" is "a detox effect of restoring the damage to the digestive organs and washing off toxins in the body."
Some of these claims are true.
UCLA studies have been observed that after three days of intestinal cleaning, healthy intestinal bacteria have increased and the general happiness of research experiences has increased.Kale juice is related to the rise in HDL cholesterol (good ball), and it is reported that citrus and carrots are related to the risk of heart disease.
Precautions of "juice fasting" where experts sound alarm bells
However, it is better not to click the "likes" button to this.
A paper published by a medical school at Harvard University shows a critical view of the vague claims to "detoxify" the body and compete with chronic diseases, especially in the absence of the advantage of juice.increase.Certainly, kale and other health foods have been reported to support the natural healing process of the body.But scientifically, it is suggested that sauteed as well as drinking is effective.
Dieting only for juice may be useful for losing weight (in fact, it would be quite difficult for juice to drink the 2500 kilocalories required per day).In addition, this diet method is expected to be quite cost.
In addition, the fiber is removed from fresh agricultural products, and the sugar content will be concentrated.And Miller says:
"Even if it is rich in vitamins and minerals, the level of insulin will be very high by taking the sugars condensed there.""Most juice should not contain protein, in other words, you will not be able to consume the nutrients you need to support muscle recovery."
Expert commentary advice and effective ways
"Juice Fasting" is a yoga retreat on Bali (leaving the hustle and bustle of the city and healing yourself mentally and physically with yoga in a place surrounded by nature or relaxed).If you are there, it may be possible.However, it is quite difficult to continue with a high -protein and high -sugar diet, and it is not recommended.
But some people still want to try it.If you are such a person first in one or two days.If possible, you should practice it when you don't have much errands.At that time, it would be better to arrange a method of supplementing dietary fiber and protein by blending bean soup in the juice.
ジュース断食・専門家による効果評定：★★☆☆☆
Related Stories果物の糖分は身体に悪いのか？ ふたりの管理栄養士が解説30日間の「16時間断食」に挑戦した男性の肉体に起きた変化毎日、「水」を飲み続けてわかったことSource / Men's Health Uktranslation / Kazuki Kimura * This translation is an abstract translation.