You can still hear in the street, that by eating five times a day, we can maintain a healthy diet. However, as we progress in the science of nutrition, the evidence strongly contrasts this fact.
Conversely, the latest research suggests that good food "mystery" can be quick. This can reduce weight, produce more muscle mass and also treat certain diseases. This latest and important meta-analysis included.
A legend of five meals a day
Although it is one of the most frequent in nutrition, but the truth is that the five meals of five meals in the day have already been corrupted. Based on this myth, this idea is that if we are eating more often during the day our body will not suffer from "hunger". This will prevent the workplace from activating the fat.
But despite this logic, which seems logical, the truth is that no matter how many times we eat. There are many studies that are contradictory to each other, some have positive results, while others point out against them.
There is only one relevant resolution against this background: look forward to studying yourself. Which nutritionists explain how often you eat, it does not matter: the important thing is how you eat and what you eat. Eating more often a day can lead to bad food.
By distributing food more often throughout the day, we can consume more food without being aware of it. Apart from this, it is easy for us to not compile our diet with our circadian rhythm. This is the internal clock that controls our full metabolism, and it is not good to leave the bullfighter.
Fasting: what science says
If eating more often in the day does not help, will he fast? According to the latest reviews, fasting strategies can serve to treat chronic diseases associated with nutritious and aging. Fasting, well-managed, lets us adjust the time we eat.
[HILO] "It's time to fast." The title of this journal science is a strange article a few days ago that reviews scientific literature that so far exists on calorie restrictions and fasting periods. Here are the most relevant summaries and translations: 1/31
– Hernan J. Sardine (@nutritional) November 19, 2018
According to new meta-analysis, the food that comes in food is crucial for health. Remember that meta-analysis is the most comprehensive and thorough study that exists, because they analyze dozens or thousands of studies, with many topics, reaching a more concrete conclusion.
And what does this meta analysis say? It mainly discusses some fasting methods and their health benefits that focus on the elderly. The conclusion reached is that temporary calorie restrictions help in reducing the risk factors of many diseases, including metabolic syndrome, cardiovascular diseases, cancer and neurodegenerative diseases.
Studies suggest that many methods can not be understood, however, if we understand the complexity of the study, something is normal. However, it suggests that the results are not valid, as it points out. The purpose of the researchers is to point out that interfering with fasting will improve the health of the patients, but it can also improve the general health of the people.
Four techniques for fasting
There are four techniques or approaches to using fasting in our favor. In fact, this is what researchers have analyzed. The first calorie restriction, that is, is that simple, reduces the amount of food and its contribution to energy.
In order to avoid malnutrition, it is necessary to control between 15 to 40% of the total caloric intake without control. There are a number of advantages in this: Low diseases, the health of more metabolism … but these diets are very aggressive at the psychological and social level, so it is very difficult to handle and follow. Of course, we can try to reduce the maximum calorie intake, which will be positive for health.
The second time is a restricted diet. In this, almost all food is used in a short span of about 4 to 12 hours, and without eating less caloric intake we eat. That means fasting for 20 or 12 hours continuously. This can improve body weight, fat and muscle formation, and reduce various processes associated with the disease.
Underlying fasting is one of the favorite lovers of fitness lovers. In this, eating leibitum, that is, what we want, some days of the week and stop eating, or at least inevitable, many others are eating. This feeding model, researchers explain, encourages stress categories in the body. It presents itself with better control of insulin, protection against cardiovascular disease, obesity and cancer, among other things.
After all, "simulated" reduces daily consumption of fast hypochloric foods. In this way, it is to "prolong" the physical sensation of fasting, without proper fasting (not eating any thing). This method has shown short-range benefits categories. The main problem with this method is that there is no long-term good data.
Five meals a day
How can we use these techniques or analysis these days? Fasting is a complex task, but we can use some of the findings in our favor. First of all, we have already seen that the reduction in calorie intake (40% maximum) may be good for your health. We can change the diet and reduce the sugar in our diet.
On the other hand, these techniques have a common denominator: food time Results show that the time of food is found during the day of ignorance during the night. It is to say, during the fasting and evening fasting, we can benefit from eating.
According to evidence, this will help us on the level of metabolic. It means something else: One day the end of the five-meal myth is ended. Raising food is not bad, but if we want to see what we have seen so far, fasting seems to be better. This can lead to a combination of winners, combined with low incubation.
It is the spirit of evolution, in which circadian rhythm marks the metabolic rhythm. A rhythm that has long been broken with resources. Previously, the food was a goal, one end. Marks this day's course. Now it's another event with a social and psychological character. This will explain why fasting, anti-intuitive, can be a tool to improve health, whether the body asks us to eat five or more times.
With information: Magnets