trf is not a quick
solution to perfect health because there is no shortcut to health.
let's know the right
facts about our health, but also because we need them to eat healthily.
The intermittent fasting craze came like a
lion – and it turns out that we had a few things wrong in the frenzy.
To unravel the hype and separate the facts
from sensationalism, we partnered with the director of the usual longevity
institute, "longevity diet." ”
Here are his thoughts on the intermittent
fasting (if) craze and some tips to help you understand the concept accurately
and implement it more effectively.
1. Our terminology is wrong
First, IF does not mean that we think it
works. When we talk about Leanains' 16:8 regimen or the 5:2 diet as an IF
approach, the concept we're really referring to is time-limited feeding (TRF).
In "Longevity Diet", Dr. Longo
explains that the label IF "represents a problematic direction, as it
allows people to improvise and choose fasting periods ranging from 12 hours to
weeks, giving the impression that ... ' is similar or equivalent, and both
offer health benefits. ”
Dr. Longo's advice: To get the right mindset, he recommends
"starting to use the right terminology." If you don't eat for 24
hours or less, this is not fasting. The correct term is time-limited feeding.
2. Going to extremes isn't always better
Popular IF advice online says to fast
regularly for 16 to 24 hours between feedings. However, Dr. Longo advocates 12
hours of feeding time a day for optimal health.
While the dietary psychology of it is
obviously attractive to some people, even for the short term, traditional if
recommendations can pose health risks.
According to Dr. Longo, if you only eat four
to six hours a day, "then you start to see gallstones form [and] increase
your chances of needing to have your gallbladder removed." ”
Studies have shown that prolonging
the interval between eating increases the risk of gallstone formation in women,
regardless of weight.
- While studies have yet to find
a definitive link, research suggests that one
correlation is that people who skip breakfast have a much higher chance of
cancer, cardiovascular disease, and mortality.
Extremely limited feeding windows and
alternate-day fasting can also lead to cardiovascular disease problems, and a
study of flies showed a 12-hour reduction in TRF as a trusted source of age-related heart recession.
On the other hand, Longo notes, "If you
eat for 15 hours a day or more, you start to get involved in metabolic problems, sleep
disorders, and so on." ”
Dr. Longo's advice: Eat for 12 hours, then avoid eating for
the next 12 hours. Adhere to a daily feeding schedule as much as possible to
minimize adverse health effects.
3. time-limited feeding doesn't happen overnight – it's a
long-term lifestyle
It's easy to believe the hype of a drastic
diet for quick fixes, but you've rarely heard of anyone living to be 100 years
old and making ends meet on a trendy diet.
Dr. Longo cites centenarian research as
one of the five pillars that support his longevity research. They often reveal
things that clinical research can't do in the long run and in real life.
- Dr. Longo recommends reducing
to two meals plus one snack instead of the three meals and several snacks
he usually recommends.
Other key practices found in longevity zones
include:
- eat a vegetarian diet (no meat,
except seafood)
- consume a small but adequate amount of protein by
age 65
- keep your sugar intake low
Dr. Longo's advice: There's a lot we can learn from the
eating habits of our elders, especially the oldest of us. They are living
evidence of health and longevity.
CAN
IT HELP YOU LIVE LONGER?
- SCIENTIFIC AMERICAN DELVED INTO
THE DATA AROUND IT AND FOUND THAT STUDIES SHOWED THAT IT COULD HELP
PROLONG LIFESPAN, BUT THE RESULTS WERE NOT CONCLUSIVE.
4. The optimal feed window is not necessarily difficult to
achieve
Dr. Longo's recommended 12-hour daily feeding
window is? You're probably already doing that.
For example, if you eat breakfast at 8 a.m.,
lunch at noon, stop eating dinner before 8 p.m. and skip bedtime, you're at
your best. The main thing you need to be wary of is eating snacks late at
night, a sin that most of us (at least occasionally) commit.
Dr. Longo's advice: Don't eat anything for three to four
hours before bedtime. Be vigilant but it's also simple: limit all diets for 12
hours. For example, if you start at 9 a.m., make sure it ends before 9 p.m
5. Limit serving size, not feeding window, to lose weight
If you've limited your mealtime to 12 hours,
how do you get the numbers on your scale to budge?
Dr. Longo recommends reducing to two meals
plus one snack instead of the three meals and several snacks he usually
recommends.
People with obesity or overweight problems are
more likely to overeat every time they eat, which is why limiting the number of
meals and snacks is essential for those who struggle to eat less.
Listen
to your body
- It's also important to really
listen and understand your body. Studies of mice have shown that if people
feel constrained, they may overheat. However, another study using mice
also showed that fasting on weekdays helped prevent weight gain. If trf
causes more anxiety and weight gain, then it's not for you. There are many
other diet plans to try, such as the Mediterranean diet or a low-carb
diet.
Different body types have different standards.
This is what Dr. Longo recommends based on his own research and practice:
- For those trying to lose weight
— men with a waistline of more than 40 inches and women with a waistline
of more than 34 inches — it is best to eat breakfast and lunch or dinner,
plus nutritious, low-sugar snacks.
- Men with a waist circumference
of fewer than 33 inches and women whose size is less than or equal to 27
inches should eat three meals and some snacks a day.
Nutritious
meal recommendations from Dr. Longo's book:
- breakfast: whole
mcforcashire with blueberry jam (unsweetened)
- lunch: spinach with pine nuts and raisins
- dinner: pasta with broccoli and black beans
- snack: some nuts, carrots, or dark chocolate
Dr. Longo's advice: We must control portion size every time
we eat. Instead of counting calories, monitor food labels to make sure you're
getting enough nutrients such as proteins, vitamins, minerals, and omega fatty
acids.
6. Don't skip breakfast
Ivers usually wait until 1 p.m. for their
first meal, but Dr. Longo strongly discourages skipping breakfast.
While studies have yet to find a definitive
link, studies have shown that people who skip breakfast have a much higher
chance of cancer, cardiovascular disease, and mortality. They are also more
likely to have worse heart and overall health.
If you plan on skipping a meal, make lunch or
dinner, and definitely don't snack before bedtime.
While Dr. Longo acknowledges that there are
other explanations than prolonged fasting as to why not eating breakfast can
lead to increased deaths, he urges that this link alone should be an important
warning and concern.
According to Dr. Longo, there is very little
negative data associated with 12-hour TRF, and most of the world's long-lived
populations follow this approach.
Dr. Longo's advice: Breakfast doesn't have to be a big test.
If you usually wait until noon or later to eat because of time or convenience,
then you can easily incorporate a light tea or coffee breakfast with toast with
preserves into your morning routine.
There are no shortcuts to health
trf is not a quick solution to perfect health
because there is no shortcut to health.
For some people, this way of eating may not be
suitable for their lifestyle. If fasting causes you to overeat or overeat on
weekends or cheat days, that may not be right for you. (According to Harvard
Health, 38 percent of people who tried fasting quit.) ）
If you are considering trf, consult your
doctor first. It is not recommended that people with certain medical conditions
(such as diabetes) or who have a history of eating disorders skip meals and
limit calorie intake.
A full life is a slow and steady adjustment to
your habits. As with most healthy eating regimens, quick solutions are not the
answer. Establishing foundational support for long-term support for your health
is.