If you did not have time to prepare your figure for the beach season during the spring, you still have a chance to do it in the very near future. Today we will talk about interval fasting - a fairly new fashion trend of the industry of weight loss and healing the body.
Interval fasting has other names: intermittent fasting, time-limited nutrition, periodic fasting, cyclic nutrition, Intermittent fasting - IF (read as intermittent fasting). According to this food scheme, you can eat only at certain hours - it can be only 4 hours during the day, or 8 hours, or 5 days a week. The rest of the time is a complete lack of food. Unless you can drink plain water or juices from fruits and vegetables, as well as water with lemon.
The fashion for intermittent fasting arose in 2016, when the Western press started talking about “insanity” on this model of nutrition of the best, most advanced top managers of Silicon Valley. Specialists in the field of high technology, biotechnology, software, computers and other things seriously took a great interest in regular group and single hunger strikes.
But the fault was the discovery of the mechanism "Self-eating" (autophigia)made by a biologist, now the Nobel laureate of Yoshinori Osumi. The discovery of this suggests that during starvation, cells in the body are deficient in energy. In search of a source of energy, they actively recycle the “garbage” accumulated in them and dispose of it. This discovery allowed us to conclude that cells experiencing energy deficiency during starvation create all the prerequisites for confronting diseases. It was also concluded that the mechanism of autophygia inhibits the aging of the body.
Very interesting about this process is described in this video:
From this discovery, the interval starvation movement was "launched", which today has several nutritional schemes.
Generally speaking: a person can completely not limit himself to eating for 4 hours or 8 hours a day (depending on the diet), but you can’t eat the rest of the time! There are schemes when a person goes hungry for exactly 24 hours, and there are schemes when it takes 60 hours to eat without food. But let's take a closer look at these schemes of interval (discharge) fasting. And then we'll talk about its merits, as well as contraindications.
What are days of interval fasting?
Depending on what kind of diet a person adheres to, his day or week is divided into two periods:
- the period when you can eat everything that the soul desires, and without restrictions,
- the period when you can only drink, you can no longer eat.
True, it is worth clarifying here: “without restrictions” - this does not mean that you need to eat the whole cake. It will be enough to eat a piece of cake and get a lot of pleasure.
Interval Fasting Schemes
Daily – 16/8 (for men) and 14/10 (for women). During the first period (16 and 14 hours, respectively), a person eats nothing. The fasting period starts at 20.00 and ends at 12.00 the next day for men and 10.00 the next day for women. Throughout the day until 20.00 a person eats without restrictions, and at 20.00 the next fasting cycle starts.
It turns out that men can eat for 8 hours, women - for 10 hours. As a result, a person skips only breakfast, and no one forbids lunch, midday and dinner. The simplicity of this scheme makes it the most popular.
For the warrior - this power scheme is already somewhat tougher than the previous one - 20/4, of which you can eat only for 4 hours a day, and 20 hours - a complete lack of food.
Of course, this does not mean that all 4 hours in a row you need to absorb food. It can be, for example, a hearty breakfast at 8.00 and one snack until 12.00. Or two small meals from 8.00 to 12.00. Until 12.00 - the last meal, the next meal - the next day at 8.00. Likewise, you can do it at lunchtime, for example, the first meal - at 12.00, the second - until 16.00, the next meal - the next day at 12.00. I think the idea is clear.
The time interval of 4 hours, when you eat food, you can choose any.
Daily scheme - here starvation is even longer. A person eats food only 1 time in 24 hours, for example - he had breakfast at 10.00 and only drinks some water or juices until 10.00 the next day. This scheme can be practiced no more than 1-2 times a week.
Nun on the water - eating 1 time in a day and a half (fasting for 36 hours). For example, we had dinner on Sunday, and had breakfast already on Tuesday morning. During fasting, you need to drink a lot of plain water, tea and coffee without milk and sugar are allowed, as well as water with lemon.
Himalayan power plan - "abstinence" from food for 60 hours. If you had dinner on Sunday, then the next meal is Wednesday morning. But such an interval fasting scheme is suitable only for savvy ones; beginners should not immediately start with it without having mastered at least a monastic (36-hour) scheme.
5/2 - This nutritional scheme breaks down a week into two periods: you can eat anything for 5 days in a row, and 2 days after that - a complete restriction in food. Although, there is a more gentle option: on the day of fasting, you can eat a little food, which per day will give no more than 500 kcal for women and 600 kcal for men.
In this video you can see the opinion of the dietitian about cyclic nutrition, as well as how to start introducing it into your life step by step:
Advantages of Interval Fasting
According to various studies and reviews, interval fasting helps to get rid of several kilograms of excess weight in a fairly short time. The percentage calculated: minus 3-8% of the initial weight in the period from 21 days to six months. Some reviews even indicate specific numbers: minus 3kg per month and even minus 5kg in two weeks ...
Given that such a restriction in food gives a reduction in calories, the loss of extra pounds is quite a natural phenomenon.
Known fact: when a person eats food, his body spends several hours to process it. Burning calories obtained from food, the body receives the energy it needs, and fat reserves are not affected.
When a hunger state sets in (that is, a period when a person does not consume food and his body is not busy digesting it), energy for life begins to be "pulled out" from fat depots, since they will be the only and easily accessible sources at the moment energy.
From this video you will find out what amazing processes occur in the body during intermittent fasting:
Another advantage of intermittent-fasting is in reducing the risk of developing this disease. In the process of interval starvation, the body becomes more sensitive to insulin, which helps to reduce its level in the blood. With a reduced level of insulin, the body processes fat deposits more intensively to get energy. And, of course, lowering the level of the hormone reduces the risk of developing type II diabetes.
Effect on the heart muscle
According to studies, intermittent fasting lowers blood cholesterol, normalizes heart rate, lowers blood pressure and reduces the risk of myocardial infarction.
To date, studies in solving this problem in humans have not been carried out. But animal experiments suggest that interval starvation can stop the growth of cancer cells and makes chemotherapy more effective.
One small study led to the conclusion that cyclic nutrition can help cancer patients reduce the side effects of chemotherapy (including nausea, fatigue, diarrhea, and vomiting).
All this increases the chances of winning the fight against cancer.
Unfortunately, in reality, it is impossible to say how intermittent-fasting can prolong a person’s life. Although the followers of this food scheme claim that thanks to it, you can live 40 years longer, but this opinion is not scientifically confirmed. Human studies have not been conducted. Only studies were conducted on animals (monkeys, flies, nematodes and rodents) - those individuals who were limited in calories (received no more than 60-70%) really managed to live more than their counterparts who had a normal diet ...
Effect on the brain
Reviews of interval fasting allow us to conclude that this type of nutrition helps to exacerbate mental activity, improves memory and increases overall performance, gives energy to the whole body and improves mood.
True, such emotions do not come immediately. At first, of course, the period of starvation from unaccustomed by many is felt hard. However, it is worthwhile to withstand a difficult period, as all the positive moments and sensations fill the brain and body.
According to studies, it can also be concluded that such intermittent fasting helps to reduce the manifestations of Alzheimer's disease.
Contraindications of interval fasting
Such an active nutritional scheme cannot be suitable for absolutely everyone. With significant health benefits, intermittent fasting can do much harm.
- With a lack of body weight, interval fasting is not your option.
- Type I diabetes - starvation is prohibited with this disease!
- In type II diabetes, if a person is on medical treatment, this type of diet should also be discarded.
- With a thyroid disease such as thyrotoxicosis, interval fasting is also worth refraining from.
- With atrial fibrillation, you can starve, but only by constantly monitoring the level of magnesium and potassium in the blood during the "hungry" period.
- During the period of illness and fever, such fasting is not recommended.
- Serious problems of the cardiovascular system (ischemia, myocarditis, thrombophlebitis, cardiovascular insufficiency II and III degree).
- Mental health problems.
- Age - up to 18 years.
- Pregnancy and lactation.
- Recently transferred operation.
- Gout and stomach problems -
all this is the reason for refusing interval fasting. If you have any doubts, it is better to consult with a specialist.
The disadvantages of fasting are called
- bad mood during hunger,
- fatigue, fatigue,
- headaches and dizziness,
- feeling of great hunger
- the appearance of obsessive thoughts about food,
- overeating after fasting.
However, if everything is done correctly, over time, these unpleasant sensations disappear. To make the transition to interval fasting the most painless, you need to follow a few rules.
How easy is it to fast on interval fasting?
- Start gradually and without fanaticism - only then intermittent-fasting will bring you pleasure, become your habit and lifestyle.
- Drink plenty of plain water. The moistened state of the body will greatly facilitate the period of lack of food.
- Sleep enough. Enough - this means at least 8 hours a day.
- Treat starvation with a positive, thinking about it, not as a period of deprivation, but about a break, rest from food.
- Be busy. The easiest way to endure fasting is when you are extremely busy resolving various issues, and not when you are sitting at home idle and thinking about food.
- If you combine interval fasting with a complex of physical exercises, you will achieve the best results (of course, first of all, this applies to those who want to lose weight). A light workout a couple of times a week is enough.
- The way out of interval fasting is light food (it can be some kind of salad, fresh fruits, vegetables, any soup puree). It is unacceptable to go out of fasting, attacking fatty and heavy dishes.
- And remember that everything is good in moderation. There are few people in the world who benefit from prolonged fasting. Just episodic and short-term fasting can bring the greatest benefit to the body.
From this video you will find out what mistakes are made by those who switch to interval fasting. Draw your conclusions:
In conclusion, I would like to say that truly interval fasting can help you solve a lot of problems with your figure and health. However, this power scheme, like any other, is not the only true option. Someone is comfortable to eat once a day, and someone - 5-6 times a day in small portions. Try the power system described here, it is possible that over time it will become your lifestyle. However, rape yourself is not necessary. Moreover, there are plenty of nutrition options. Something is right for you.
Causes of insulin resistance.
When you eat something, your stomach breaks down food into the smallest components: it breaks down carbohydrates to simple sugars, proteins to amino acids. After that, all the useful nutrients from food are absorbed into the intestinal walls and enter the bloodstream. Within half an hour after eating food, the blood sugar level soars several times and in response to this, the pancreas immediately produces insulin, thus signaling to the cells: "take nutrients." Moreover, the amount of insulin that the pancreas will release into the bloodstream will be approximately proportional to the amount of sugar in the bloodstream + "0.5 times the number of amino acids (protein) in the bloodstream." After that, insulin “distributes” these sugars, amino acids and fats to the cells, as it were, and then their level in the bloodstream drops, and insulin levels decrease behind them. Sugar amino acids in the blood take off -> insulin takes off -> insulin distributes sugar amino acids in the cells -> blood sugar amino acids decrease -> insulin decreases. The whole cycle takes 2.5-3 hours, depending on the number of carbohydrates and protein in food intake.
As long as homosapiens feeds on food, to which it has adapted as a biological machine during millions of years of evolution, this system works properly like a clock. While he eats fruit in moderation (in which there are only about 8-12 grams of carbohydrates (read: sugar) per 100 grams), which also come with a lot of fiber, slowing down absorption in the digestive tract, there are no problems. Problems begin when we start to regularly consume carbohydrates (sugars) filled foods: rice (80 grams of carbohydrates per 100 grams), wheat (76 grams of carbohydrates per 100 grams) and all its derivatives, oatmeal (66 grams of carbohydrates per 100 grams) sweet drinks juices (filled to capacity with sugar), sauces ketchups, ice cream, etc. In addition to the high content of carbohydrates (sugar) in these products, their glycemic index differs little from the glycemic index of table sugar. The use of these products leads to a huge surge in blood sugar and, accordingly, a huge release of insulin.
The second problem is that today people are listening to incompetent nutritionists too much and strive for "fractional nutrition", the essence of which is that you need to eat "in small portions, but often", supposedly to increase the metabolic rate. At a short distance, of course, no increase in metabolic rate occurs. Regardless of whether you split the daily amount of food into 2 servings or 12. This question has been well studied in research and there is even a video by Boris Tsatsulin on this subject.Yes, and it’s not entirely clear why on earth should an organism accelerate metabolism simply because we split up the entire daily volume of food into a larger number of meals ?? In the long run, fractional nutrition will create chronically high levels of insulin and leptin and move toward insulin resistance and leptin resistance (which in turn will lead to obesity and a number of other problems) and actually slow down the metabolic rate. Even at a short distance, studies show that people who eat fractionally (3 large meals + 2 snacks) overeat quite imperceptibly in comparison with those who eat 3 times a day. It is much easier to overeat imperceptibly if you eat 5-6 times a day than if you eat only 3 times a day, even in larger portions. A person who eats 3 times a day has elevated insulin levels about 8 hours a day, and the remaining 16 hours are minimal. A person who eats 6 times a day has elevated insulin levels all awake day (16-17 hours a day), because he eats every 2.5-3 hours.
In the first months and years, such sugar and fractional nutrition will not create problems, but sooner or later, in response to chronically superphysiological insulin levels, receptors will begin to develop resistance to it. As a result, the cell ceases to effectively hear the signal from insulin. Chronic superphysiological levels of almost any hormone will lead to the development of receptor resistance to this hormone. Why does this happen plainly nobody knows, but there are different hypotheses. For us they are not important, it is only important that the development of insulin resistance has five main reasons:
1) High levels of insulin.
2) Consistency of high insulin levels.
3) High percentage of visceral fat.
4) Deficiencies: hormone vitamin D, magnesium, zinc, chromium or vanadium. These deficiencies interfere with the proper functioning of insulin receptors.
5) Testosterone deficiency in men. The sensitivity of cells to insulin directly depends on the level of testosterone and its deficiency (below 600 ng / dl) automatically creates insulin resistance.
The first is created by a diet rich in carbohydrates (i.e. sugars, because carbohydrate is just a chain of simple sugars that is destroyed by the action of hydrochloric acid). The second is created by fractional nutrition.
When a person develops mild insulin resistance and the cell ceases to hear the insulin signal effectively, the pancreas tries to resolve the situation on its own, producing a little more insulin. To bring the signal to the cell, the pancreas does exactly the same thing as we do when the interlocutor did not hear us the first time - we just pronounce the words again. If he has not heard from the second, we repeat the third time. The more serious the insulin resistance, the more pancreatic insulin has to be developed on an empty stomach even after eating. The more sensitive the insulin receptors are, the less pancreatic insulin must be produced in order to convey the signal to the cell. Therefore, fasting insulin levels are a direct indicator of the degree of insulin resistance of the receptors. The higher the fasting insulin, the more resistant its receptors are, the worse the signal passes into the cell, and the slower and worse the cell is provided with nutrients: sugar, proteins, fats and micronutrients. With the development of insulin resistance, deiodinases begin to convert less than T4 to T3 and more to reverse T3. I suspect this is an adaptive mechanism, but I could easily be wrong. It doesn’t matter to us. Insulin resistance creates symptoms on its own: low energy levels, endogenous depression, weakened libido, weakened immunity, brain fog, poor memory, poor exercise tolerance, frequent urination, nightly awakenings with a desire to pee, abdominal fat deposition (around the waist), and so on.
Therefore, we should always strive to ensure that receptors are as sensitive to insulin as possible.
In the first years, it is carbohydrate nutrition that moves you in the direction of insulin resistance, but the pancreas already joins this process (producing more insulin in response to resistance). This creates a vicious cycle when, due to insulin resistance, the pancreas is forced to produce more insulin to reach the cells, which in turn will lead to greater insulin resistance over time. After which it will produce more insulin, and then this will lead to even greater insulin resistance. The only person I heard about this idea is Canadian doctor Jason Fang, author of Obesity code. In the first years, carbohydrate nutrition moves a person in the direction of insulin resistance, and at this stage a diet change will be effective as a treatment: a strong reduction in carbohydrates in the diet and the addition of fats (any other than trans fats). Then the second phase begins, when the pancreas itself will aggravate insulin resistance and at this stage a simple diet change will be ineffective or absolutely not effective, because now, in a situation of deep insulin resistance, even food with a low insulin index will force the pancreas to produce superphysiological insulin levels from this sucking quagmire so easy not to get out.
Doctors divide all fat into subcutaneous and visceral (envelops internal organs and tissues). Manipulation of subcutaneous fat did not produce a change in insulin resistance. In one study, 7 type 2 diabetics and 8 non-diabetic control groups were taken and liposuction pumped out an average of 10 kg of fat per person (which averaged 28% of their total fat). Fasting insulin and fasting glucose were measured BEFORE and 10-12 weeks AFTER liposuction and no changes in these parameters occurred. But a decrease in visceral fat in studies clearly improves the sensitivity of cells to insulin and reduces fasting insulin. For us, it does not have any practical significance which type of fat exacerbates insulin resistance: it is still impossible to force the body to burn directly visceral fat, it will burn both and mostly subcutaneous fat (because it is several times more).
4) There is also a fourth reason for the exacerbation of insulin resistance - deficiencies of magnesium, vitamin D, chromium and vanadium. Despite the fact that it is the least significant of all, I recommend everyone to eliminate the deficiencies of these trace elements, if any. And the point here is not even insulin resistance, but the fact that you will not be able to function optimally as a biological machine, having deficiencies of some trace elements, especially vitamin D and magnesium.
Insulin resistance and type 2 diabetes.
There are two types of diabetes: first and second. Type 1 diabetes accounts for only 5% of the total number of diabetes and develops as a result of an autoimmune attack on the pancreatic beta cells, after which it loses its ability to produce sufficient amounts of insulin. Such diabetes develops, as a rule, up to 20 years and therefore it is called juvenile (youthful). Other commonly used names are autoimmune or insulin dependent.
Type 2 diabetes (95% of all diabetes) is the final stage of progression over the years and decades of insulin resistance and is therefore called "insulin resistant." It is diagnosed when the resistance of your cell receptors becomes not just disgustingly terrible, but so pathologically terrible that even excreting all excess glucose (not distributed over the cells) through the kidneys with urine, the body still fails to stabilize glucose in the blood. And then you see elevated glucose in the blood or glycated hemoglobin and report that from now on you are a type 2 diabetic. Of course, your insulin resistance and symptoms developed decades before this diagnosis, and not just when “sugar got out of hand.” A drop in energy levels, a drop in libido, an increase in reversible T3, excessive sleep, endogenous depression, brain fog are created precisely by insulin receptor resistance and a drop in sugar levels inside the cell, and not by an increase in blood sugar. When you are diagnosed with type 2 diabetes, then it is translated into Russian as follows: “We screwed up as doctors and health care, since your problem and symptoms have slowly developed for decades until today and we did not have enough brains to measure your insulin on an empty stomach 20 years ago and explain which carbohydrate nutrition drives you. Excuse me."
Frequent urination and insulin resistance.
Excess sugar (glucose) in the bloodstream is toxic to cells for a long time, so our body tries to keep its level in the blood in a very narrow range. When you wake up in the morning, only 4-5 grams of sugar (glucose) circulate through the bloodstream, where 6 grams is already type 2 diabetes. 5 grams is just a teaspoon.
What happens when receptors develop insulin resistance and sugar cannot be quickly and efficiently distributed in cells? Do cells begin to be toxic to high blood sugar? The fact is that, unlike many endocrinologists, the human body is not so dull and when the insulin-distribution system does not work well, the body quickly removes all excess sugar from the bloodstream through the kidneys with urine. He has two main excretory systems (through the stool and through urine) and when he needs to get something out of himself “quickly”, he drives this “something” through the kidneys into the bladder, after which urinary urination appears, even if the bladder is not yet full enough. The stronger the insulin resistance, the more often a person will run to pee => lose water because of this => after which thirst will force him to drink more and restore the amount of water in the body. Unfortunately, people interpret such situations exactly the opposite, reversing the cause and effect: “I drink a lot and therefore I write a lot!” The reality sounds something like this: "My body cannot stabilize blood sugar because of the resistance of insulin receptors, so it tries to do this by quickly removing all unallocated sugar through the urine and therefore I feel frequent urination every 2.5-3 hours. As a result of which I often write, I lose a lot of fluid and then thirst is activated to force me to make up for the loss of water in the body. ”If you often write, and especially if you wake up at least once a week from the urge to pee, then in the absence of urological symptoms (pain in the bladder, burning, etc.), you have a 90% probability + deep insulin resistance.
The term "diabetes" was introduced by the ancient Greek physician Demetrios from Apamania and literally this term is translated as "going through«, «pass through“, Bearing in mind that patients pass water through themselves like a siphon: they have increased thirst and increased urination (polyuria). Subsequently, Areteus from Cappadocia for the first time fully described the clinical manifestations of type 1 diabetes, in which a person constantly loses weight, no matter how much food he takes and eventually dies. Diabetics of the first type have underproduction of insulin (due to an attack of immunity on their own pancreas), and without enough insulin nutrients cannot be effectively distributed in the cells, no matter how much you eat. Therefore, insulin is the number one anabolic hormone in the body, and not testosterone as most athletes think. And the example of the first type of diabetics shows it perfectly - without insulin deficiency, their muscle and fat mass melts before our eyes, regardless of the amount of food consumed or exercise. Type 2 diabetics have a fundamentally different problem, some of them retain adequate weight, but many gain excess fat over the years. American doctors have now coined the word “diabesity,” which is the glued words “diabetes” and “obesity”. An obese person always has insulin resistance. But a person with insulin resistance will not always be obese and this is important to remember !! I personally know people with an adequate percentage of body fat, but with high levels of fasting insulin.
I am deeply convinced that a diagnosis such as “type 2 diabetes” should be removed from medicine, since it is garbage and does not tell the patient anything about the causes of the disease, people don’t even know corny what the word “diabetes” means. The first associations that they have in their head when voicing this term are: “some kind of problem with sugar”, “diabetics inject insulin” and that’s all. Instead of “type 2 diabetes”, the term “insulin resistance” of different stages should be introduced: the first, second, third and fourth, where the latter will correspond to the current value of type 2 diabetes. And not "hyperinsulinemia", namely, "insulin resistance." Hyperinsulinemia only translates as “excess insulin” and says absolutely nothing to the patient about the origin, causes and essence of the disease itself. I am convinced that all the names of the diseases should be translated into a language that is simple and understandable to all non-doctors, and the name should reflect the essence (and ideally, the cause) of the problem. 80% of the efforts of medicine should be aimed at regulating the food market and educating the population on healthy nutrition and lifestyle, and only the remaining 20% of the effort should be directed to the fight against disease. Diseases should not be treated, but prevented through the enlightenment of people and the complete ban on garbage products in the food market. If health care brings the situation to the point that many have to be treated, this health care has already been screwed up to the full. Yes, in society there is a small percentage of people who will ruin their health with various “tasty” products, even realizing their serious harm. But the overwhelming majority of people with problems with chronic diseases do not come from weak willpower, but from a banal ignorance of healthy nutrition.
If you understand that the body can quickly and easily stabilize blood sugar through excretion in the urine even in the case of deep insulin resistance, then you will also understand why an analysis of fasting sugar or glycated hemoglobin (reflects the average blood sugar concentration over the past 60-90 days ) - is useless and confusing garbage. This analysis will give you false sense of security if sugar in the morning will be normal. And exactly what happened to me 4 years ago - the doctors measured my fasting sugar and glycated hemoglobin and convinced me that there was no problem. I specifically asked if I should give insulin, to which I received a negative answer. Then I had no idea either about sugar or about insulin, but I knew that insulin is one of the most important hormones in the body.
Remember, after your dinner, about 10 hours or more will pass on your fasting sugar test. During this time, you go to pee 2-3 times and the body has a lot of time to stabilize sugar. But most endocrinologists sincerely believe that if fasting sugar is normal or a glucose tolerance test shows the norm, then the insulin-distribution system works properly !! And they will vehemently convince you of this! This does not really mean absolutely nothing and the only diagnostic test that should be used is fasting insulinbecause only it will reflect the degree of real resistance of the receptors. Fasting glucose (sugar), glycated hemoglobin, and glucose tolerance test are three garbage tests with negative utility, becausethey will show the presence of the problem ONLY when everything is worse than ever and it will be clear even to the blind person that you are deeply ill. In all other cases, they will give you a false sense of security. Remember, insulin resistance itself creates symptoms, not an increase in blood sugar!
Imagine a scale of insulin resistance from zero to ten points, where zero is the ideal sensitivity of the receptors to insulin, and 10 is type 2 diabetes mellitus. When you move from zero to 1-2 points = you are already functioning non-optimally as a biological machine and your energy level will already be lower than conceived by evolution. But at this stage you will not even suspect about it. Even when you have insulin resistance of 4-6 points, you will still consider yourself healthy. When insulin resistance increases to 8 points, you will understand: "There is clearly something wrong with you," but fasting sugar and glycated hemoglobin will still be normal! And they will be normal even when you get close to 9 points! Only at around 10 points will they reveal the problem with which you actually live in the arms for decades! Therefore, I consider fasting sugar and glycated hemoglobin to be tests with negative utility in the diagnosis of insulin resistance / type 2 diabetes. They will only reflect the problem when you approach insulin resistance by 10 points, and in all other cases, they will only confuse you, giving you a false sense of security that “the cause of your symptoms is something else!”.
As a diagnosis, we use only fasting insulin. The analysis is simply called “insulin” and is given in the morning on an empty stomach (you can’t drink anything except drinking water). Fasting healthy insulin, according to good doctors, is in the range of 2-4 IU / ml.
We get rid of insulin resistance.
Let me remind you again the main reasons for insulin resistance:
1) High levels of insulin - created by a diet rich in carbohydrates and animal proteins (they are also insulinogenic and especially whey milk protein). We switch to a diet based on fats + moderately protein and moderately carbohydrates.
2) Consistency of high levels of insulin - created by fractional nutrition 5-6 times a day. And you need 3 maximum.
3) Excess visceral fat
4) Deficiencies of magnesium, vitamin D, chromium and vanadium.
Carbohydrates and proteins (especially animals) decently raise insulin levels. Fats hardly lift it.
Carefully study and remember this schedule. Carbohydrate-based nutrition drives people in the direction of insulin resistance. The optimal energy source for homosapience is FATS !! They should provide 60% of the daily calories, about 20% protein and about 20% carbohydrates (ideally, carbohydrates should be taken from fruits and vegetables or nuts). The biological machines most similar to us, chimpanzees and bonobos, in the wild consume about 55-60% of the daily calories from fats !!
Fiber and fat slow down the absorption of carbohydrates in the digestive tract and therefore they help keep insulin from jumping. According to Jason Fang, in nature, the poison comes in one set with the antidote - carbohydrates in many fruits and vegetables come with enough fiber.
The above recommendations will help you avoid insulin resistance, but what if you already have it? Would simply switching to fats as the main source of energy and reducing the number of meals up to 3 times a day be effective? Unfortunately, this is ineffective for getting rid of the already existing decent insulin resistance. A much more effective way is to simply give your receptors a break from insulin AT ALL. Your body is constantly striving to be as healthy as possible and the receptors themselves will restore insulin sensitivity without any pills or supplements, if you just stop bombarding them with insulin and give a "rest" from it. The best way is to periodically fast, when your sugar level and insulin level drop to a minimum and all this time the sensitivity will slowly recover. In addition, when glycogen depots (liver sugar reserves) are empty, this forces the cells to go into a regimen of increased sensitivity to insulin and slowly removes resistance.
There are many ways to periodically fast: from complete fasting for several days in a row to daily fasting only until lunch, i.e. completely skipping breakfast and leaving lunch and dinner.
1) The most effective and fastest scheme I consider is “two days of hunger - one (or two) well-fed” and the cycle repeats. On a hungry day, we only eat 600-800 grams of lettuce (14 kcal 100 grams) or 600-800 grams of Chinese cabbage (13 kcal 100 grams) just before bedtime, just to fill our stomach with low-calorie foods, dull our hunger and calmly fall asleep. On a well-fed day, we don’t try to eat out and catch up, but simply eat normally like on our usual day and do not eat any high-carb foods like rice, wheat, oatmeal, potatoes, sweet drinks, ice cream, etc. No milk, because it is extremely insulinogenic, despite the low content of carbohydrates. While we are restoring the sensitivity of the receptors to insulin, it is better not to consume these products at all. You can eat vegetables, nuts, meat, fish, poultry, some fruits (preferably with a low glycemic index, apples, for example)
According to patients, only the first two days of hunger are difficult psychologically. The longer a person goes hungry, the better the body is rebuilt to break down fats, the less hunger remains and the more energy appears. This approach is the most effective and in just a couple of weeks you will notice a big difference in energy levels. It can take a month or two to fully normalize insulin sensitivity, and for people with particularly deep resistance it can take about 3-4. As I said, you will notice a difference in energy and mood levels in a couple of weeks and from now on this will motivate you not to stop. You need to retake insulin only after well-fed days and in no case after the day of hunger, otherwise you will see a picture distorted for the better. The level and glycemic index of yesterday's dinner affects the level of morning insulin on an empty stomach.
Remember, the longer you go hungry, the more insulin receptors become restored. And it is especially actively recovering for the second consecutive day of hunger, because glycogen stores are depleted only at the end of the first day.
2) You can alternate one hungry day - one well-fed and this will also work, though not as good as the first method.
3) Some people choose to eat only 1 time per day - a hearty dinner, but without insulinogenic foods like wheat, rice, oatmeal, milk, sweet drinks, etc. All the time until dinner, they starve and at this time the sensitivity of the receptors is restored.
4) Another scheme is the so-called “warrior diet” - when you go hungry every day for 18-20 hours and eat only in the last 4-6 hour window before bedtime.
5) You can skip breakfast only, about 8 hours after waking up there is a hearty lunch and then a hearty dinner, but such a scheme is much less effective.
As you can see, periodic fasting has a huge number of variations and you need to select the scheme that best suits your motivation and willpower. It is clear that the fastest way you will restore insulin sensitivity and burn more fat in the first scheme, but if it seems too heavy for you, it is better to stick to the 5th scheme than not to do anything at all. I personally advise everyone to try the first scheme or “a hungry day-full day” and hold out on this day 4-5, you will be surprised how easy it will be for you to continue to fast. The longer a person goes hungry, the easier it becomes.
Will hunger slow down the metabolism and cause any metabolic disturbances ?? The first 75-80 hours of complete hunger, the body does not consider it a cause for concern at all and does not even begin to slow down the metabolism. He will begin to do this on the 4th day, untwisting the development of the reverse T3 and complete this slowdown on the 7th. And he doesn’t care if it was a complete hunger or just a 500 kcal decrease in caloric intake. On the 4th day, he will begin to adapt to the lack of calories from food and be rebuilt in such a way that the calorie consumption now coincides with their intake from food. Therefore, I do not recommend anyone to starve for more than two days in a row. The meaning of a well-fed day is to prevent the body from slowing down the metabolism and go into emergency economy mode. And then the cycle repeats.
You can hear a lot from various undeveloped nutritionists and doctors of all kinds of scary tales of periodic fasting. In reality, intermittent fasting will only improve your metabolic rate by eliminating insulin resistance. Remember that a complete lack of food for a couple of days is an absolutely normal situation for homosapience, it is for such scenarios that our body stores fat. In fact, the body does not even remain without food, just if you stop throwing external food into it, it will start to spend those many kilograms of “food” that it always carries with it on a rainy day in the area of the waist, hips, buttocks, etc. .
And always remember to consult your healthcare provider! There is a small layer of people who, due to the presence of certain problems in the body, should not starve. But such an insignificant minority.
Type I and II diabetes
It is characterized by the fact that the pancreas is not capable of producing insulin. It is he who transports glucose into cells for its conversion into useful energy. Due to the fact that the body does not produce this hormone, after each meal, the level of sugar accumulated in the blood rises and can reach a critical level in a matter of minutes. Therefore, diabetics with this form of the disease must constantly inject insulin injections.
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Therapeutic starvation in type 1 diabetes is strictly prohibited. This type of disease is included in the list of absolute contraindications in all author's methods. Such people should constantly receive food in small portions, so this method of therapy is not suitable for them exactly.
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Type II is characterized by impaired metabolism. Cells are not able to absorb glucose, although insulin is produced sufficiently. Sugar has nowhere to go, and it remains in the blood. The more a person absorbs junk food, the higher his level and risk of reaching a critical point. Therefore, they constantly have to limit themselves in simple carbohydrates.
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Opinions on whether it is possible to starve with type 2 diabetes differ. There are examples of people who with this diagnosis have tried to refrain from eating for several days or even weeks. In some, the condition improved significantly: chronic weakness disappeared, a constant desire to eat, they got rid of excess weight and hypertension. There were those who claimed to be completely cured. But all these facts remain at the level of philistine narratives, not fixed and not scientifically proven.
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According to their attitude to this issue, the authors of therapeutic fasting methods are divided into 3 camps:
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- Type II diabetes is included in the list of indications for its regimen (Malakhov, Filonov).
- Include in the list of contraindications (Lavrov).
- They do not include him in either list, refraining from expressing directly on this subject (Yakuba, Bragg, Voitovich, Voroshilov, Nikolaev, Stoleshnikov, Suvorin).
Most doctors are skeptical that fasting with type 2 diabetes helps. On the Web you can find advice of this kind: in the presence of this diagnosis, you must first obtain the permission of a doctor. A completely empty recommendation. No endocrinologist will give the go-ahead for conducting such an experiment, because its benefits have not been scientifically proven. For him, this is fraught with the loss of a medical license and suspension from work, because starvation is not on the official list of therapeutic methods for diabetes of any type.
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Therefore, those diabetics who have decided on such an extreme method of treatment for themselves should understand the full responsibility for the possible consequences. The only advice that really works in such a situation is to carefully weigh the pros and cons before starting to starve.
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Purely theoretically, the benefits of fasting in diabetes are possible, since in the absence of external food, processes occur in the body that should improve the patient’s condition:
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- low blood sugar
- noticeably weight loss (obesity is a frequent companion of diabetes),
- the volume of the stomach decreases, which subsequently allows you to adjust your eating habits,
- low blood pressure (hypertension is another disease that goes hand in hand with diabetes),
- dulls the constant hunger
- in the process of autophagy, the cells are updated and, possibly (purely theoretically) this will lead to the fact that they will begin to perceive glucose normally, as in healthy people,
- autophagy also eliminates many concomitant diseases, since diseased and dead tissues, including tumors, are destroyed and go as nutrient material.
Nevertheless, it is hardly possible to cure diabetes by fasting. All this is still in a theoretical form and has not been scientifically proven.
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Deciding on such a desperate step, people should understand the danger of starvation in diabetes:
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- the development of hypoglycemia, coma and death,
- stress for the body, which can result in a serious malfunction of many organs,
- a critical level of ketones can lead to an acetone crisis, coma and death,
- a person will constantly be accompanied by the smell of acetone, which will come from the mouth, from the body and especially from the urine.
Before making a decision to starve, diabetics must really assess what is more in it: positive or negative? Doctors warn that the danger level of such an alternative treatment method is many times higher than the utility coefficient.
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What fasting to choose
If, nevertheless, the diagnosis did not stop you and you are determined to experience starvation on yourself, at least minimize the harm that it can cause. This can be done by choosing its type and timing correctly.
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Dry or on water?
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Only on water and no other. Moreover, you need to drink as much water as possible. If, for healthy people, the daily norm fluctuates, according to different methods, from 2 to 4 liters, then with diabetes - definitely not less than 4.
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Short term or long term?
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Strange as it may seem, most fasting specialists insist that it is better for diabetics to take a 10-14-day course so that ketoacidosis is completely overcome and overcome. It is believed that this process should contribute to recovery. However, such a prolonged abstinence from food is extremely dangerous. Therefore, it is better to start with one-day practices, gradually extending them for 1-2 days. This does not guarantee a full recovery, but well-being can improve. In this case, it is necessary to sensitively listen to your feelings and, at the slightest worsening of the condition, consult a doctor.
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Cascading or Interval?
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If long-term is chosen, then let it be cascading.So the body will gradually get used to the stressful conditions of existence, and you can track your condition and understand whether you can and should you practice it further.
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However, it is much more advisable to choose interval fasting for diabetes. During food windows, you can stick to your carbohydrate-free diet, and during periods of abstinence from food in the body, all those processes that theoretically can not only alleviate the condition, but also lead to complete recovery, will be launched. True, so far no such cases have been recorded.
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Even official medicine admits that intermittent, intermittent fasting and diabetes are not mutually exclusive.
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First of all, you need to find a wellness center practicing therapeutic fasting, which will agree to accept a person suffering from diabetes mellitus and conduct it throughout the course. At home, starving for more than 3 days with this diagnosis is strictly prohibited. It is important to ensure that doctors are constantly monitored so that in case of deterioration, qualified medical care is immediately provided.
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Recommendations for those who do not have the opportunity to spend it in a wellness center and plan to do it at home do not guarantee that everything will pass without undesirable consequences and complications.
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A special diet for diabetics facilitates their entry into fasting. Nevertheless, it is worth once again revising your diet, excluding all harmful products from the diet. Tune in to the test mentally, find like-minded people and support. Normalize your daily routine, maximize your lifestyle to the right one.
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Dangerous symptoms indicating that fasting should be stopped:
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- severe bouts of nausea, vomiting,
- weakness, drowsiness,
- excessive sweating
- eye problems: flies, colored circles, bifurcation,
- impotent aggression, irritability, hysteria,
- disorientation, twilight confusion,
- problems with speech: incoherence of phrases, vague pronunciation of sounds.
This symptom complex (2-3 signs from the list is enough) indicates hypoglycemia. If it is detected, it is recommended to take a glucose tablet and call a doctor.
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If fasting has passed without incident, properly organize a way out of it. In the first 2-3 days, drink only diluted juices, it is advisable for diabetics to focus on vegetable rather than fruit: tomato, cabbage, carrot. The main thing is not concentrated, without salt and sugar, freshly squeezed and in small quantities.
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Then, from the same vegetables (cabbage, tomatoes, carrots), you can start making puree soups with the addition of fresh herbs and salads with a small amount of olive oil, lemon juice or apple cider vinegar. After 5 days, you can try liquid cereal for breakfast, and diabetics can cook it in low-fat, diluted milk milk.
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After a week, gradually introduce into the diet foods that are allowed by the diet, that is, those that you basically ate before fasting. At the same time, do not forget to drink as much water as possible and monitor your blood sugar.
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On average, the output should last as long as fasting itself. At the end of it, it is necessary to undergo an examination to determine the state of health.
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More information about the rules for overcoming starvation is in the article here.
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The question of whether diabetes can be cured by fasting remains an open question to this day. A large number of doubts against the background of the lack of evidence-based scientific base does not allow accepting its official medicine as an effective therapeutic method, even in the presence of positive and successful examples. After all, they are all single, not systematic.
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Therapeutic starvation in diabetes mellitus type 2: treatment of diabetes with hunger
Doctors agree that the main reason for the development of the disease is obesity and an unhealthy diet. Fasting solves two problems at once: it helps to reduce weight and, due to refusal of sweets, brings the blood sugar levels to normal.
The burden on internal organs such as the liver and pancreas decreases when you stop eating. Systems and organs begin to work better, and this often leads to the complete disappearance of the symptoms of diabetes, allowing the sick person to live a full life and feel happy.
If the duration of fasting is brought up to two weeks, then during this time significant changes for the better manage to occur in the body:
- the digestive organs cease to experience a tremendous load due to the constant snacking and harmful products entering them,
- improves metabolism, helping to fight obesity,
- pancreatic function is restored,
- the body tolerates the manifestations of hypoglycemia more easily,
- the likelihood of developing complications in type 2 diabetes is reduced,
- all organs and their systems begin to work in concert,
- diabetes stops progressing.
Since the duration of fasting is long, it is necessary to regularly drink water during it, but some practitioners say that the results of therapy will be better if you enter a few “dry” days when nothing from the outside, even water, enters the body.
The effectiveness of fasting in diabetes
The effectiveness of therapy is still under discussion, the only alternative that doctors offer diabetics is pills that remove high blood sugar. If the patient does not suffer from pathologies of the vascular system and other diseases in the acute form, fasting will help to cope with the disease in a more "healthy" way.
Starvation is effective due to the fact that the body begins to use its own reserves for processing fats and other nutrients when they cease to enter from the outside. Insulin - a hormone secreted by the intake of food - is produced by the body during fasting due to internal "depots". At the same time, there is the release of toxins and other harmful substances that accumulate during malnutrition. To make the cleaning process faster, you should accompany the refusal of food by drinking at least 2-3 liters of water per day.
Therapy helps to restore metabolic processes to their normal speed, which is important for diabetics. Their metabolism worsens due to poorly designed diets and illness. A properly functioning metabolism allows you to lose extra pounds without changing the diet radically. The level of glycogen contained in the tissues of the liver decreases, and upon receipt of fatty acids, the latter are transformed into carbohydrates.
Some starving people cease to adhere to this method, having begun to experience new, strange sensations. Many people have an odor of acetone from their mouth. But the reason for this is in the ketone bodies that form during it. This suggests that a hypoglycemic condition is developing that poses a threat to the life of the diabetic, especially when it comes to type 1 diabetes. Type 2 diabetics tolerate food restriction more easily.
Rules for fasting with diabetes
In order for fasting to benefit, one must adhere to strict rules. Like any other treatment, it requires the patient to be consistent, sensitive to his condition, and patience.
At the first stage, you need to visit a doctor and take tests. A diabetic shows prolonged fasting, which is possible only with good general health. The average duration of fasting is two weeks. Not everyone is able to quickly reach this deadline - at first you need to start with a few days to give the body time to get used to a new state. Even 3-4 days without food will improve health and normalize plasma sugar levels.
If the diabetic is overweight and there are many concomitant diseases, then it is better to start adhering to this method under medical supervision. Ideally, a therapist, an endocrinologist and a nutritionist should simultaneously lead such a patient. Then control over all indicators is possible. The patient himself can regularly measure glucose levels at home.
Important preparatory measures that set the body on a hunger strike. Preparation involves:
- eating foods based on herbal products during the last three days before fasting,
- adding 30 grams of olive seed oil to food,
- getting used to the daily use of three liters of purified water,
- an enema on the last day before a hunger strike to remove food debris and excess substances that pollute the esophagus.
Psychological preparation is equally important. If the patient understands well what will happen to him during therapy, the level of stress will be lower. If the psycho-emotional state is tense, the person will constantly be drawn to drown out anxiety and fears with food - as the simplest and most affordable way to enjoy and joy. Disruptions are inevitable in those who have not set themselves up to comply with the rules and get a positive result.
Way out of starvation
This technique is different in that you need to not only enter it correctly, but also exit correctly. If this is not done, then all the signs of diabetes will quickly return again, and the result will come to naught.
The rules for getting out of a hunger strike are simple:
- for at least three days it is forbidden to eat fatty, smoked, fried foods,
- the menu of the first week should consist mainly of soups, liquid purees, natural juices, dairy products and whey, decoctions of vegetables and other foods that are easy to digest,
- then you can enter into the porridge menu, steamed meat and soups on meat broth,
- you can’t sharply increase meals - at first it will be enough to introduce two meals a day, gradually bringing the amount to five or six in small portions,
- most of the diet should consist of vegetable salads and soups, nuts and fruits, so that the effect of the hunger strike lasts as long as possible.
You need to get out of fasting for as many days as it lasted. So you can increase its effectiveness and reduce the severity of the disease.
It is believed that in order to maintain the result, you need to resort to such therapy regularly, but it is not necessary to limit yourself in food and nutrients for a long time each time. It’s enough for diabetics to go on a hunger strike for two to three days.
When deciding on a long hunger strike, you need to understand that its effectiveness will be higher than that of a 2-3-day one. This is due to the fact that the therapeutic effect appears only on the third or fourth day of cleansing the body. At this time, an acidotic crisis occurs. The human body begins to use internal reserves to maintain life, having stopped waiting for food to come from outside.
The excess weight of the patient is best removed in the early days, but the plumb lines occur due to the release of water, salt and glycogen. The weight that goes over the following days is subcutaneous fat, which is one of the worst enemies of patients with an ailment.
Despite the apparent advantages of the technique, there are situations in which the onset or continuation of fasting is impossible.
We are talking about attacks of hypoglycemia. For people with a history of diabetes, this condition is fatal. Therefore, you need to know its symptoms in order to take action in time and protect yourself.
Hypoglycemia is characterized by the fact that the body lacks glucose. He gives signs, causing the patient to feel nausea, weakness, dizziness, drowsiness, a feeling of bifurcation of what he sees, mood swings, incoherence of speech and blurred consciousness. Symptoms can build up very quickly and end up falling into a coma and death. To get yourself out of a hypoglycemic crisis, you need to eat candy, a spoonful of honey or a glucose tablet. To prevent the development of an attack, you can add a little sugar or honey to your daily drink.
You can not resort to this cleaning technique in the presence of the following deviations:
- cardiovascular disease
- mental disorders
- neurological pathologies,
- urogenital diseases.
The ban also applies to pregnant and lactating women, as well as to persons under the age of 18.
A modern lifestyle and an unlimited amount of food that can be bought leads to an increase in the number of diabetics worldwide. Each of them can alleviate the condition, one of the effective ways is to practice fasting.