After the SBS special “Kiniban Rebellion” aired, I bought a book published by Brad Philon, a nutritionist introduced on the broadcast at the time, and have been on intermittent fasting for about eight years until now. It was a book that informed the effect through various papers and scientific materials and broke prejudice. 간헐적 단식 16:8 방법
I’ve also experienced all diets, which are common diets. It’s not that I’ve been on an intermittent fast consistently, but I’ve been able to do it consistently, not just because of the greatest effect on diet. As I’ll explain the reason for this gradually below, the reason why I felt that it wasn’t the case when I experienced firsthand the prejudice about the effect of fasting on muscle production.
I’ve used both intermittent fasting 16:8 and 5:2 and now I’m focusing on 16:8 but often using 5:2 and very occasionally using the chitto diet, so I’m managing it flexibly because I’ve done it all.
Then, I’ll tell you why I’ve been maintaining this method for 8 years while managing my body fat, intermittent fasting 16:8, intermittent fasting 5:2, and the effects of intermittent fasting and how to do it.
It’s a method I keep for a long time, so I’ll let you know in a cool way by organizing the main subject.
Intermittent fasting 16:8 method, 5:2 method, Intermittent fasting effect summary / 8th year real review
It’s a book that I actually bought and read. It’s so old that it’s a little old
Intermittent short 16:8 method
The intermittent fasting 16:8 method is to eat eight hours of the day and stay on an empty stomach for the other 16 hours. For example, if you had lunch at noon, you would eat dinner or snacks only until 8 p.m. and then stay on an empty stomach until 12 p.m. the next day.
There is no particular restriction on what you eat at this time. Of course, you shouldn’t just eat foods that are good to gain weight, but don’t be afraid of avoiding regular foods or being too salty to eat various stews, meat, and side dishes comfortably.
However, you have to maintain 0 calories during fasting time. Black coffee (including iced americano) is said to have a small amount of calories less than 10Kcal, but this is okay.
As a result, there will be various types of foods such as water, black coffee, green tea, carbonated water, and zero-cola.
Intermittent fasting 16:8 method, 5:2 method, Intermittent fasting effect summary / 8th year real review – undefined – undefined – intermittent fasting 16:8 method
Intermittent Shortening 5:2 Method
Unlike 16:8, the 5:2 intermittent fasting method selects only two days of the week and fasting for 24 hours rather than 16 hours. Eat 5 days without any restrictions and choose 2 days that are good for me to fast. You can eat your first meal 24 hours after the last meal of the day before the day of your choice. If I say I will fast on Wednesday and Friday, you can eat Tuesday at 8 p.m., skip Wednesday morning lunch, and eat dinner around 8 p.m. This is done twice a week.
What you can eat and what you can’t eat during an empty stomach is the same as 16:8.
Intermittent fasting 16:8 method, 5:2 method, Intermittent fasting effect summary / 8th year real review – undefined – undefined – intermittent fasting 5:2 method
intermittent fasting effect
1. Weight and Body Fat Loss: After 12 hours of fasting, growth hormone increases rapidly. Growth hormone is a hormone that breaks down body fat and raises the property of maintaining or building muscles. This can result in injections at a cost. The growth hormone increased during the fasting time, resulting in a decrease in body fat during this period of time without exercise. The experiment found that after fasting for 24 hours, the amount of fat that was stored was released and the amount of fat that was oxidized when it was used as fuel increased by more than 50%, and this effect was maintained for a certain period of time even after fasting.
2. Growth hormone levels increase significantly as I explained before. Growth hormone is a hormone related to maintaining and increasing muscle mass, fat burning, and aging prevention, and it is said that it increases by more than 6 times within 24 hours from 12 hours after starting fasting.
3. Reducing blood sugar levels: Intermittent fasting lowers glucose in the body during fasting time and facilitates blood sugar management. (It can be maintained within the range of 70-140 mg/DL)
4. Decreasing insulin levels, increasing insulin sensitivity: Intermittent fasting reduces insulin levels by 70% within 24 hours. When we eat, insulin increases, which is commonly called storage mode, and it is a hormone that has the property of trying to store food consumed as body fat.
5. Inflammation Reduction: There are many studies showing that intermittent fasting helps to significantly lower chronic inflammation indicators by maintaining stable levels of hormones such as leptin, ghrelin, and adiponectin.
6. Cell cleaning (detox): Intermittent fasting causes a mysterious and scientific action called autophagy within this period of time. This is the ‘repair system’ that breaks down bad cells that are damaged, inflamed, damaged, or dysfunctional in the body. When the subject ate food, it was said that there was little self-digestion, and the free oxygen was rather increased.
7. Increased Fat Decomposition and Fat Oxidation: Intermittent fasting increases all hormones that are necessary or helpful for burning body fat in the concept of metabolism.
8. UCP-3 mRNA Increase: UCP-3 is one of the important proteins found in muscles. This is also related to the burning of fat, and about 15 hours after starting intermittent fasting, the UCP-3 gene is expressed. It turns out that it continues to increase up to 40 hours.
9. Increased glucagon levels
10.