How does evening fasting work?
How can it help in burning fat and get rid of the rumen?
And who is not suitable for this fasting?
The answers are in this report, along with 9 tips to lose weight in a healthy way.
We start with the evening fasting or night fasting, which is to abstain from food in the evening and limit itself to drinking water or non-calorie drinks, such as tea and coffee.
According to a study published in the journal PLoS Biology, researchers from Vanderbilt University in the United States suggested a daily fast from dinner to breakfast to help improve weight management.
"There are a lot of studies on both animals and humans that indicate that it is not just about how much you eat, but also when you eat," said Carl Johnson, professor of biological sciences at Vanderbilt and lead author of the research.
"We looked at testing the results of current fasting studies by asking humans to participate in a multi-day test for two different mealtime routines. What we found is that daily body rhythms regulate nighttime fat burning," he added.
Co-researcher Kevin Kelly said that eating snacks in the late evening resulted in the oxidation (burning) of less fat, adding that this confirms that the timing of meals during the day and night cycle affects how ingested food is used versus storing it, and that whatever food is eaten before bed. It will delay burning fat at night.
The data indicate that night fasting is an easy method for losing weight and that it is free of side effects, provided that the person is in good health and does not suffer from chronic problems that prevent him from fasting for long periods, such as diabetes.
Also, the night fasting regimen is not suitable for pregnant and breastfeeding women, children and those suffering from eating disorders, and in all cases, you should consult your doctor before applying it.
Evening fasting can be summarized as follows:
Refrain from eating from six or eight in the evening until breakfast the next day.
You can drink calorie-free drinks, such as tea and coffee.
You should drink water, and stay hydrated.
Stop eating after six in the evening
Eating meals after 6 pm is not necessarily a bad thing, and it does not automatically contribute to weight gain and cause obesity, but the evening fasting that is recommended in many diet guides has several features that benefit the body, according to a report in Deutsche Welle.
According to Zelke Reistmayr of the German Dietetic Association (DGE), a "total energy balance" is the criterion.
"If you eat a lot or all the time anyway," Ristmeyer justifies this. Often the evening is a time to continue eating, as the potato chips and chocolate on the sofa are present after eating a hearty dinner.
In this case - says Reistmayer - "The rule not to eat after 6 pm if followed helps to slow down the body's supply of energy," thus allowing the metabolism to have a much-needed break from eating.
The German nutritionist explains that "the more meals you eat, the more you eat," and in this case the evening fasting would be beneficial.
But in principle, there is nothing to prevent from a health standpoint of eating a hot meal in the evening if you had had enough of a small piece of bread - for example - in the afternoon, says Wrestmayr.
More tips to lose weight
The German magazine Brigitte says in a report that diet is no less important than exercise for those who want to get rid of extra pounds, and it is not only related to reducing the amount of food to control calories, but to focus on the quality of food.
She stated that the first step that should be taken to achieve this goal is to completely abandon sugar and ready meals, and replace them with plenty of fruits, vegetables and foods rich in fiber.
The magazine explains that a person's weight decreases rapidly when reducing the amount of carbohydrates he consumes, and focusing on eating proteins that prolong the period of feeling full, and maintain the stability of the insulin level in the blood, unlike the carbohydrates that cause a rapid rise in it.
In addition to complex carbohydrates and proteins, experts advise eating enough unsaturated fats, mainly the acids found, especially in salmon, herring, nuts, grains and vegetable oils.
In a healthy diet, a person is supposed to get 50 or 60% of the daily calories from carbohydrates, from 15 to 20% from protein, and from 25 to 30% from healthy fats.
Here are 9 tips for healthy weight loss:
More physical effort
If you want to lose weight quickly, you must seize every opportunity to practice physical activity, such as riding a bike instead of the car or when going to work, and going up the stairs instead of the elevator, as every additional movement you take contributes to burning fat.
Chew gum when feeling hungry
When you feel a strong desire to eat and do not want to add more calories, you can eat sugar-free gum instead of a piece of chocolate or sweets. Chewing gum helps to satisfy the desire to chew without filling the stomach with food.
Metabolism stimulation
In addition to exercising physical effort, some 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 add a wonderful taste to your plate and contribute to burning fat.
Mustard instead of butter
There are 75 calories in every 10 grams of butter, so another alternative should be considered when preparing 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.
Hungry or thirsty?
Those who suffer from a constant desire to eat should not succumb to this feeling in all cases, as a person often confuses hunger with thirst, it is advised to drink a glass of water, and wait a while, if you continue to feel hungry then you can eat a healthy snack.
Whole grains instead of white flour
Doctors and nutritionists agree that whole grains are the best alternative to white flour to maintain your health and fitness, and the reason is that whole grains do not negatively affect blood sugar levels, nor do they cause hunger attacks after a short time of eating, and whole grains contain They contain greater amounts of vitamins, minerals, and fiber.
Sleep an additional 30 minutes
Sleep is one of the factors that help to burn fat, but many people do not sleep enough, so their diet is disturbed and they feel hungry quickly, so make sure that you sleep enough hours and you will feel the positive effects on digestion and muscle strength.
A short period of exercise every morning
Few people apply this advice, but morning exercise facilitates significant weight loss, as the morning exercise session helps stimulate blood circulation and regulates the desire to eat, and this system encourages healthy eating and increases the time of feeling full today.
Do not constantly deny yourself
Everyone who insists on depriving himself of the things he loves for a long time often ends up giving in to his cravings for unhealthy food, such as chocolate and sweets, so it is advised to eat them from time to time.