Калифорния помешалась на «intermittent fasting». В России этот метод известен как интервальное, дискретное или прерывистое голодание.
Интервальное голодание означает периодический отказ от пищи на 12-16 часов. Изначально был распространен отказ от пищи с полуночи до следующей полуночи. Сейчас становится популярным более здоровый и настроенный на наши биоритмы метод — отказ от еды с обеда одного дня до обеда другого. То есть вы просто отказываетесь от ужина.
Самая популярная схема интервального голодания — 16/8, то есть чередование 16 часов голода (голодного окна) и 8 часов, когда можно есть (пищевого окна). Выбирать, когда будет ваше пищевое окно, вы можете сами: кому-то удобно есть с 8 утра до 16.00, а кому-то — с 14.00 до 22.00. Всё зависит от вашего образа жизни. В желании быстрее похудеть некоторые увеличивают голодное окно до 20 или даже 23 часов, но это скорее экстрим, чем здоровый образ жизни.
Если же не перегибать палку, то периодическое голодание для нас более полезно, чем закидывание в себя еды 3-4 раза в день с утра до вечера.
Что происходит с клетками и гормонами во время дискретного голодания?
Исследования показывают, что в результате декретного голодания:
Уровень гормона роста увеличивается в 5 раз. Это преимущество для сжигания жира и роста мышц (1, 2, 3, 4).
Уровень инсулина резко снижается, что благотворно действует на уровень сахара в крови и также помогает сжигать жир (5).
Клетки начинают процессы клеточного «ремонта», в том числе перерабатывают и удаляют старые и дисфункциональные белки, которые накапливаются внутри клеток (6, 7).
Похудеть с помощью дискретного голодания
Всё это супер, но будем честны друг с другом: многие голодают только для похудения, не задумываясь о гормонах роста и инсулине. Поэтому давайте посмотрим, что происходит с весом во время фастинга:
Вы употребляете меньше калорий, что однозначно понижает вес.
Помимо снижения уровня инсулина и повышенного уровня гормонов, способствующих сжиганию жира, происходит высвобождения норэпинефрина (норадреналина), который способен увеличивать метаболизм (8,9).
Ещё один интересный факт: существует также исследование, показывающее, что дискретное голодание вызывает меньше мышечной потери, чем более стандартный метод непрерывного ограничения калорий (10).
Но не забывайте, что главная причина потери веса — это всё-таки дефицит калорий. Если до и после голодания вы начнёте объедаться, заталкивая в себя огромное количество еды, положительного эффекта не будет.
Внимание!
Люди, увлеченные дискретным голоданием, начинают увеличивать срок голодания до двух дней, а иногда и больше. Не забывайте, что голодать больше суток не стоит без консультации с врачом.
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