Snippet fasting works because it shakes your metabolism – see example day


When losing weight, the goal is to get rid of excess fat but retain as much meat as possible. Fasting is often associated with the burning of fat.

– Despite these images, fasting is not a magical fat burner, a nutritionist Patrik Borg notes.

If you fast for a couple of days, the body goes into a state of ketosis, where the fat stored in the body becomes an even more important source of energy for it.

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However, ketosis is not sought in stagnant fasting.

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The need to use body fat as an energy source arises 10 to 16 hours after the last meal. Then carbohydrate stores, which can be quickly converted into energy, are depleted and fat metabolism increases.

If fasting lasts 18 to 24 hours at a time, fat metabolism may increase for some hours.

– Fat can burn a little more efficiently during that time, but there is no talk of any revolutionary amounts.

Even the biggest benefit of ketosis is that it can reduce hunger and not a huge amount of fat burning, Borg points out.

Variation brings results and flexibility to life

Even a steady energy deficit can also be achieved by interrupting the periods of less eating by eating normally.

– In some studies, those who vary their daily energy intake have been able to save more meat than a control group that has lost a steady amount of energy, even though the weight loss has been equal.

The 5: 2 diet also relies on variation. It normally eats only 500 to 600 kilocalories five days a week and two days. Fasting days are not held in a row.

Variation in the amount of energy not only saves meat but also facilitates social life. Meeting friends is often about eating together. It’s more comfortable when the week can accommodate even eating days.

Example 5: 2-day fasting from dieting day

BREAKFAST

1 dl nonfat unflavoured curd and a small apple.

Drink water and other low-calorie drinks, coffee or tea without milk and sugar.

About 120 kcal

LUNCH

100 g (150 g for men) of chicken fillet cooked in an oven or pan without fat, potted lettuce, half a cucumber, 1 tomato and a medium-sized carrot. As a sauce, lemon or lime juice.

About 190 kcal (240 kcal)

SUPPER

100 g (150 g for men) of chicken fillet cooked in an oven or pan without fat, 200 g of steamed green beans, fresh basil and lemon or lime juice as a sauce.

About 190 kcal (240 kcal)

Expert: Patrik Borg, Nutritionist.

This article appeared in Good Health. As a subscriber, you can read all numbers free of charge from the digilehdet.fi service


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