Autofagija i mršavljenje

U poslednje vreme sve češće čujemo termine Intermittent Fasting , autofagija i naizmenično gladovanje. Sve više poznatih (pogotovo stranih) fitnes influensera propagira ovaj režim ishrane, i njegova popularnost raste, kako u svetu, tako i kod nas. Ali, šta je tačno Intermittent Fasting i zašto ga sve više ljudi praktikuje i hvali?

Ovaj tekst će dati odgovore upravo na ta pitanja. Pojasniću termin Intermittent Fasting -a, njegove glavne benefite i razloge zašto bi svako trebalo da proba da uključi ovaj režim ishrane u svoj život. Polećemo!

 

Intermittent fasting, prevedeno kao naizmenično gladovanje ili naizmenični post, a takođe poznato kao autofagija, jeste režim ishrane u kome je jedina stvar koja se stavlja pod kontrolu vreme kada se hrana konzumira.

Ako praktikujete Intermittent Fasting jedini cilj je da sve obroke smestite u jedan “prozor” koji traje određen broj sati – van toga nema unošenja hrane i pića (osim vode i nezaslađene kafe).

Klasičan režim naizmeničnog posta je 8/16. To znači:

Jedete u prozoru od osam časova
Postite, odnosno “gladujete” ostalih 16 časova

Praktičan prevod Intermittent Fasting 8/16 režima bi, na primer, značio da unosite kalorije samo u periodu od 10-18 časova. I to je sve, ako ste u stanju da svakodnevno jedete samo u tom osmočasovnom “prozoru” vrlo brzo ćete krenuti da osećate sve benefite ovog režima ishrane, o kojima više u nastavku.

Glavni benefit intermittent fasting-a je njegova jednostavnost. Umesto da brojite kalorije, pazite na makronutrijente, pažljivo birate namirnice i čitate etikete, jedini zadatak je da pazite na vreme kada unosite hranu, i ništa više. Ako uspete to, mršavićete, toliko je prosto.

Ali, kako je to moguće?

Razlog je jednostavan – ako je vreme kada unosite kalorije ograničeno, i sama količina kalorija koju unesete biće ograničena, odnosno manja. Na prvi pogled se čini da ćete jesti istu količinu hrane kao i inače, ali to ne bude tako.

Ograničeno vreme znači da ćete morati da stavite sva tri obroka i užine samo u osam sati. To znači da ćete u tom prozoru biti sve vreme siti, i da nećete imati potrebu da jedete slatko ili junk food zato što ste naprasno gladni u sred radnog dana. Te male promene i mala “izbacivanja” nećete ni osetiti, ali će brojke na vagi pokazivati da lagano i zdravo gubite kilograme.

Zbog svoje jednostavnosti intermittent fasting je ne samo pristupačan (jer ne morate da kupujete fensi i skupe namirnice) već je i dugoročno održiv način ishrane. To znači da kod naizmeničnog gladovanja nema čuvenog jo-jo efekta.

Jedete hranu koju biste i inače jeli, a jedina razlika je što se trudite da je unosite samo u određenom vremenskom periodu. To znači da ne morate da silite sebe da izbacujete cele grupe namirnica koje volite, kao što je slučaj sa drugim popularnim dijetama. Takođe, to znači da ćete moći da jedete i slatkiše, ali i da pijete koka-kolu, pa čak i alkohol.

Naravno, to ne znači da treba da se prejedate slatkišima. To samo znači da ne morate da uskraćujete sebe za povremena zadovoljstva. Baš zato što Intermittent Fasting ne ograničava radikalno unos grupa namirnica kao druge dijete, nećete imati konstantnu želju za nečim što ne smete da jedete, te će ovaj režim ishrane vrlo lako postati način života. Ako baš morate da pojedete taj Snickers, sve što treba je da sačekate još koji sat. 🙂

8/16 je samo jedan modalitet Intermittent Fasting -a. Možete probati i druge varijacije, kao što su 12/12, pogotovo ako se 8/16 čini previše teškim u startu. Naravno, postoje i duže varijante, koje se ne rade svakodnevno, kao što su postovi od 36 i 72 sata, ali je to za one naprednije, tako da nemojte dok se ne uhodate.

Takođe, sami raspoređujete “prozore”, prilagođavajući ih svom načinu života.

Dao sam primer u kome hranu unosite samo u periodu od 10-18 časova. Međutim, ako radite drugu smenu, verovatno bi opcija poput 13-21 više odgovarala.

Možete rasporediti hranu i po svojim aktivnostima – ako planirate jak trening uveče, bilo bi dobro da unesete kalorije sat-dva pre njega, pogotovo ako ste proveli ceo dan radeći. Više o tome u nastavku.

Ono što ćete primetiti već nakon par dana naizmeničnog gladovanja jeste redukovan stres. Konstantno unošenje hrane i rolerkoster šećera u krvi i insulina neće biti više izvor stresa. Po prvi put posle ko zna koliko vremena osetićete stabilan nivo energije u toku celog dana, bez onih opštepoznatih “Pao mi je šećer!” momenata koji prethode trku do obližnjeg kioska radi kupovine čokoladne bananice.

Niži nivo stresa neće se odraziti samo na raspoloženje i pribranost – osetićete poboljšanja i u produktivnosti. Bićete u stanju da se duže koncentrišete na zadatak pred sobom, pa se nemojte iznenaditi ako dobijete povišicu posle nekoliko meseci, ili ako popravite prosek na fakultetu 🙂

Sportisti i aktivni ljudi se često boje naizmeničnog gladovanja, strahujući da će uticati na kvalitet njihovog treninga, kao i oporavak i rast mišića nakon njega. Međutim, ako ste pažljivi i raporedite “prozore” kako treba, neće biti problema.

Ako želite da održite snagu tokom treninga, i podižete maksimalne težine, bilo bi dobro da ne vežbate na prazan stomak, odnosno nakon 16 sati gladovanja. U tom slučaju gledajte da trenirate u toku perioda kada unosite hranu, kako biste uneli dovoljno energije pre, a dovoljno hranljivih sastojaka nakon treninga.

S druge strane, ako je primarni cilj mršavljenje, ovo neće biti problem. Mnogi čak preporučuju aktivnost u toku perioda “gladovanja” kako biste primorali telo da energiju izvlači direktno iz zaliha sala, time sagorevajući masne naslage.

Drugim rečima, ako lepo isplanirate obroke oko treninga, a sve u skladu sa svojim ciljevima, neće biti problema.

Kao što vidite, Intermittent Fasting ima mnoge benefite. A s obzirom da je potpuno besplatan i svima dostupan, svako ko želi da dovede svoju telesnu težinu i zdravlje u red nema razloga da ga ne proba.

Naravno, postoje i napredniji modaliteti Intermittent Fasting -a koji će doneti još bolje rezultate, kao što je moj detox program od 21 dan, ali i najprostoji 8/16 režim će koristiti većini ljudi.

Na kraju krajeva, stvar je prosta i jednostavna, a potpuno besplatna. Znate onu narodnu “Ne znaš dok ne probaš”. Izvolite pa probajte, i javite mi utiske. 🙂

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Why Is Intermittent Fasting One Of The Best Ways To Lose Weight Permanently?

Why Is Intermittent Fasting One Of The Best Ways To Lose Weight Permanently?

 

 

Recently, we hear the terms Intermittent Fasting, autophagy and alternating fasting more and more often. More and more well-known (especially foreign) fitness influencers are promoting this diet, and its popularity is growing, both in the world and in our country. But what exactly is Intermittent Fasting  and why are more and more people practicing and praising it?

 

This text will give answers to exactly those questions. I will explain the term Intermittent Fasting, its main benefits and reasons why everyone should try to include this diet in their life. We’re taking off!

 

What is Intermittent Fasting?

 

Intermittent fasting, translated as intermittent fasting or intermittent fasting, and also known as autophagy, is an eating regimen in which the only thing that is put under control is the time when food is consumed.

 

If you practice Intermittent Fasting, the only goal is to place all meals in one “window” that lasts a certain number of hours – outside of that, there is no food or drink (except water and unsweetened coffee).

The classic alternate fasting regimen is 8/16. It means:

You eat in an eight o’clock window
You fast, that is, you “starve” for the other 16 hours

 

A practical translation of the Intermittent Fasting  8/16 regime would, for example, mean that you consume calories only during the period of 10-18 hours. And that’s all, if you are able to eat only in that eight-hour “window” every day, you will very quickly begin to feel all the benefits of this diet, which will be discussed in more detail below.

 

Benefits of Intermittent Fasting

 

#1 Intermittent Fasting Is A Simple Way To Control Your Calorie Intake

 

The main benefit of intermittent fasting is its simplicity. Instead of counting calories, watching macronutrients, choosing foods carefully and reading labels, the only task is to pay attention to the timing of your food intake, and nothing else. If you can do that, you will lose weight, it’s that simple.

 

But how is that possible?

 

The reason is simple – if the time when you take in calories is limited, the amount of calories you take in will be limited, that is, less. At first glance, it seems that you will eat the same amount of food as usual, but this is not the case.

 

The limited time means you’ll only need to fit all three meals and snacks into eight hours. This means that you will be full all the time in that window, and you will not have the need to eat sweets or junk food because you are really hungry in the middle of the working day. You won’t even feel those small changes and small “drops”, but the numbers on the scale will show that you are losing kilos easily and healthily.

 

#2 Intermittent Fasting Is A Long-Term Sustainable Diet

 

Because of its simplicity, intermittent fasting is not only affordable (because you don’t have to buy fancy and expensive foods) but also a long-term sustainable way of eating. This means that there is no famous yo-yo effect with intermittent fasting.

 

You eat the same foods you would normally eat, the only difference is that you try to only eat them for a certain period of time. This means you don’t have to force yourself to cut out whole food groups that you love, as is the case with other popular diets. Also, it means that you will be able to eat sweets, but also to drink Coca-Cola and even alcohol.

 

Of course, this does not mean that you should overeat sweets. It just means you don’t have to deprive yourself of occasional pleasures. Precisely because Intermittent Fasting does not radically restrict the intake of food groups like other diets, you will not have constant cravings for something you must not eat, and this diet will easily become a way of life. If you absolutely must eat that Snickers, all you have to do is wait another hour. 🙂

 

#3 Intermittent Fasting Is Flexible

 

8/16 is just one modality of Intermittent Fasting. You can try other variations, such as 12/12, especially if 8/16 seems too difficult to start with. Of course, there are longer variants, which are not done daily, such as 36 and 72 hour fasts, but this is for the more advanced, so don’t do it until you get the hang of it.

 

Also, you arrange the “windows” yourself, adapting them to your lifestyle.

 

I gave an example in which you only take food in between 10:00 and 18:00. However, if you are working a second shift, an option like 13-21 would probably be more suitable.

 

You can also distribute your food according to your activities – if you are planning a heavy training in the evening, it would be good to take in calories an hour or two before it, especially if you have spent the whole day working. More on that below.

 

#4 Intermittent Fasting Reduces Stress

 

What you will notice after a few days of alternating fasting is reduced stress. The constant intake of food and the roller coaster of blood sugar and insulin will no longer be a source of stress. For the first time in who knows how long, you will feel a stable level of energy throughout the day, without the familiar “I’m low on sugar!” moments before the race to the nearby kiosk to buy a chocolate banana.

 

A lower stress level will not only affect your mood and composure – you will also experience improvements in productivity. You’ll be able to concentrate on the task at hand for longer, so don’t be surprised if you get a raise after a few months, or improve your GPA in college 🙂

 

#5 Intermittent Fasting Does Not Interfere With Training

 

Athletes and active people are often afraid of intermittent fasting, fearing that it will affect the quality of their training, as well as recovery and muscle growth after it. However, if you are careful and measure the “windows” properly, there will be no problems.

 

If you want to maintain strength during training, and lift maximum weights, it would be good not to exercise on an empty stomach, i.e. after 16 hours of fasting. In that case, try to train during the period when you eat, in order to get enough energy before and enough nutrients after training.

 

On the other hand, if your primary goal is weight loss, this won’t be a problem. Many even recommend activity during a “fasting” period to force the body to draw energy directly from fat stores, thereby burning fat deposits.

 

In other words, if you plan your meals well around training, and everything in line with your goals, there will be no problems.

Conclusion: Intermittent Fasting – Simple, Flexible, Accessible to Everyone

 

As you can see, Intermittent Fasting has many benefits. And since it’s completely free and available to everyone, anyone who wants to get their body weight and health in order has no reason not to try it.

Of course, there are more advanced forms of Intermittent Fasting that will bring even better results, such as my 21-day detox program, but even the simplest 8/16 regime will benefit most people.

After all, it’s plain and simple, and completely free. You know the folk saying “You don’t know until you try”. Please try it and let me know your impressions. 🙂