건강
8時間ダイエットで健康にやせる 科学的根拠ある断食
Eight-hour diet makes you healthy and scientifically-based fasting
I want to get rid of this body, which has become fat due to lack of exercise and overeating. "Intermittent fasting" is the savior of such troubled dieters. Introducing the ultimate fasting method that produces good results and is hard to rebound.
The popular "fasting" in recent years. Among them, "intermittent fasting" is currently attracting attention. Instead of fasting without eating, it refers to an "8-hour diet" that limits meal times and a "5: 2 diet" that sets days to reduce the amount of meals on a regular basis. It is said that it is easy to continue without difficulty and it is difficult to rebound, and many scientific verifications have been carried out.
"The important point in fasting is not just to reduce calorie intake, but to increase the time you do not eat =" hunger time "," explains Atsushi Aoki, director of the Saitama Diabetes Clinic.
"Our body works by making energy from sugars, lipids, and proteins. If these nutrients do not enter for a long time, proteins called autophagy are recycled inside the cells so that energy is not insufficient. This is done. This will regenerate old cells, improve the metabolic function of the body, and make it easier to lose weight "(Director Aoki). When the supply of sugar and fat decreases, the consumption of body fat also increases due to energy production.
On the other hand, Professor Shigenobu Shibata of Waseda University Center for Advanced Biomedical Sciences, who has been involved in biological clock research for many years, said, "Controlling the timing of meals by fasting can also improve the disturbance of the biological clock associated with obesity and metabolic syndrome. I will connect. "
Also, "It is scientifically proven that it is easy to lose weight if you have breakfast, finish your meal by about 5 pm, and have 12 to 16 hours of hunger," says Professor Shibata. The average hunger time is 10 hours, so try extending it by 2 hours first.
Here, we will introduce three "reasonable fasting methods" that have such scientific grounds.
The longer the hunger time, the more effective!
Time-limited fasting that keeps the daily meal time within 8 hours and lengthens the hunger time. "Naturally, overeating is suppressed, and the rhythm of the body becomes easier to lose weight," said Aoki.
"In a test that extended the meal time to 10 hours and 12 hours, the weight loss effect was confirmed, but the shorter the time, the higher the effect. Also, if you eat late at night, the body clock will be disturbed and the diet effect will be less likely to appear. You should eat breakfast well and finish your meal by about 5 pm "(Professor Shibata)
5: 2 diet, weekend fasting is also this!
Even if you know that you should eat less to lose weight, it is difficult to continue every day ── This method is suitable for such people. The amount of food is reduced to 25% of the normal amount only two days a week. Eat only one out of three meals a day.
"It seems that many people eat too much on weekends and get fat on Mondays, so it may be effective to apply Saturdays and Sundays to this dietary restriction." (Professor Shibata)
Create days to reduce every other day
A method of repeating "a day to eat normally" and "a day to eat a little without meals" every other day. A report examining multiple studies, 2 weeks for the short and 25 weeks for the long, confirms that the effect of reducing body fat is similar to that of daily dietary restrictions. In addition, in diabetic patients, symptoms such as insulin resistance improved.
Suitable for people who can control their own diet.
You can get a lean effect even if you don't fast completely.
Until now, it was thought that even if you fasted, the effect of fasting would diminish if you fasted on another day, but it seems that you don't have to worry about it. "In a recently published research report, weight loss was successful even with a regular 25% and 125% diet repeated every other day," says Professor Shibata. If you eat too much, you can say that it's okay if you restrain yourself the next day.
(인용: 일본경제신문)