Cairo – the middle gate Monday 30 May 2022, 02:36 pm
Adhering to a healthy diet to lose weight is difficult for many people, and they may feel bored and come back and gain weight lost in a short period of time.
That is why we offer you the intermittent fasting system, which works to reduce weight in a healthy way and does not contain deprivation or boredom.
Get to know the details and what you need to know before you start, according to the Egyptian Clinical Nutritionist, Dr. Mohamed Rady.
Intermittent fasting is a diet for weight loss in which we alternate fasting and eating according to a regular schedule, to lose weight and prevent heart disease, diabetes and bone diseases.
It is a diet plan related to the time of eating with intermittent fasting, you only eat at a certain time with fasting for a certain number of hours every day and the intermittent fasting system is not a diet that you adhere to for a period of time. from time to time, until you reach its goal and then get back to your normal system, but you learn to make it a way of living and eating, a way to plan your meals in order to get the most out of it .
Dr. Radi says to the “center gate”: “We must first understand the difference between the state of nutrition and the state of fasting, so that your body is able to nourish when it digests and absorbs food. Usually, the nutritional state starts when you start eating food and lasts for 3 to 5 hours after it is digested. “Your body absorbs the food you eat.”
When you are in a nutritional state, it is very difficult for your body to burn fat because your insulin levels are high. After this time period, your body switches to what is known as the post-absorption state and after the Absorption state continues for up to 8 to 12 hours after the last meal, ie. When you go on a fast, it ‘s easier for you to burn fat on a fast because your insulin levels are low, says Rady.
The Egyptian specialist adds that when you are in a state of fasting, your body can burn inaccessible fats during the state of nutrition, as we do not enter a state of fasting until 12 hours after the last meal, it is rare for our bodies to be in this state of fat burning.
This is one of the reasons why many people who start fasting intermittently lose fat without changing what they eat, how much they eat or how often they exercise. Fasting puts your body in a state of fat burning that you rarely achieve during your normal meal time.
Dr. Muhammad Radi confirms that there are many types of intermittent fasting, which should be planned for each person separately according to gender, age, muscle mass and pathological history, in order for the individual to get a healthy and consistent result through the type of intermittent fasting. proper. for each person.
Dr Rady adds that among the most common types nowadays that do not cause a feeling of boredom or depression associated with diet are these types:
Fasting for 12 hours a day
This method is one of the most suitable methods especially for beginners, as this method of fasting depends on abstaining from eating solid food for 12 consecutive hours according to the person of choice and eating healthy food during the remaining 12 hours with an increase of the number. of fasting hours after the habit to reach 16 hours.
Here, intermittent fasting helps convert stored body fat into energy, which in turn causes weight loss.
Fasting for a full day a week
– This type of fasting is based on complete abstinence from eating for 1-2 days a week, ie 24 hours continuously, allowing only liquids during the fasting period, such as: water, coffee and sugar-free tea. .
But it should be noted that this method of intermittent fasting may involve some risks and disturbing symptoms, such as: fatigue and headaches, especially in the early periods of its pursuit, symptoms that may become less severe as the body gets used to it. kind. intermittent fasting.
It is also preferable for beginners to fast for a smaller number of hours before reaching the full 24 hours, to gradually learn the body.
Fasting day after day
– This method depends on fasting one day and normal food the next, and so on, and here a person can choose one of the following methods:
Avoid eating any solid food on the day of fasting.
Dr. Muhammad Radi, a clinical nutritionist, adds that there are some drinks that are allowed to be consumed during fasting and others that are forbidden, including:
During fasting hours, the drink should be “zero” calories and this applies to water, sugar-free hot drinks such as “Anise, green tea, cinnamon, cumin, black Nescafe” and other beverages and sweetening is strictly forbidden. tire. whether with sugar or diet sugar.
As for the drinks that are forbidden to be consumed, they are those that are sweetened or that contain milk or that by their nature contain calories such as:
Natural juices like orange, mango, apricot, strawberry and others contain natural sugars and calories.
– Nescafe with milk, as milk carries calories that are added to neskafe and you can only replace it with black neskafe.
Soups, including chicken and beef soups, for the same reason, contain calories.
Hot sweet drinks are strictly forbidden.
Radi emphasizes that the choice of healthy foods is always the best, to provide the body with all the nutrients it needs, including vitamins, minerals, proteins, carbohydrates and others.
BREAKFAST
Half a local loaf or two slices of toast, or a piece of toast, or half a loaf of white bread, or a piece of cake, or half a cup of conflakes or healthy breakfast cereal.
– 100 grams of fat-free white cheese, low-salt cheese, mozzarella cheese, cottage cheese, two boiled eggs, or 4 tablespoons of beans.
– A cup of milk tea or a cup of Nescafe or a cup of coffee with or without milk with two tablespoons of sugar.
lunches
– 3 tablespoons of rice or 6 tablespoons of fat-free boiled pasta or two slices of brown or half-toasted bread or a boiled potato.
– A can of tuna filtered in oil, or 250 grams of grilled fish, or a quarter of a boiled or grilled chicken, or two pieces of boiled or grilled meat, or 4 meatballs with low fat, or 3 slices of liver cooked in a healthy way.
A plate of vegetable soup.
A plate of green salad.
Snacks and dinners
Medium plate with vegetable salad.
A small bowl of vegetable soup.
A medium bowl of spicy vegetable soup.
A cup of popcorn without salt.
– A few thermos.
A cup of humus.
– A handful of nuts.
A cup of fruit salad with a tablespoon of honey.
Two fruits.
Baked sweet potatoes.
Egyptian clinical nutritionist Dr. Mohamed Rady
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