Az időszakos böjt formái és alapvetései
Az IF nem egy hagyományos diéta, hanem egy étkezési forma, amely váltakozó böjtölési és étkezési időablakokkal operál. A módszer nem azt határozza meg, hogy milyen ételeket kell fogyasztani, hanem azt, hogy mikorra kell az étkezéseket időzíteni. Mivel az emberiség számára a táplálék nem volt mindig hozzáférhető az evolúció során, a böjtölés nem egy szokatlan esemény: gyakorlatilag úgy fejlődtünk ki, hogy képesek legyünk akár hosszabb ideig is étel nélkül életben maradni. Nem is beszélve a vallási vagy a spirituális okokból történő koplalásról, ami nemcsak az iszlámban, hanem a kereszténységben, a judaizmusban és a buddhizmusban is fontos szerepet tölt be.
A módszer 5 legismertebb formája:
1. Az időkorlátos napi étkezés , ami egy 24 órás intervallumban 12 órán át vagy hosszabb ideig tartó böjtölést és a fennmaradó órákban történő étkezéseket foglalja magában.
Altípusai az
az időszakos böjt 16/8 órás módszere, ami napi szinten egy 16 órás böjtöt és egy 8 órás étkezési ablakot foglal magában;
az időszakos böjt 14/10 órás módszere, ami napi szinten egy 14 órás böjtöt és egy 10 órás étkezési ablakot foglal magában;
az időszakos böjt 12/12 , ami napi szinten egy 12 órás böjtöt és egy 12 órás étkezési ablakot foglal magában.
Az ideális étkezési és böjtölési időablakok megtalálása ennél a módszernél eltarthat egy ideig, különösen, ha valaki aktív életet él sok testmozgással, vagy ha jellemzően éhesen ébred reggelente. Utóbbi esetben érdemes inkább a vacsorát kihagyni, és még délelőtt megejteni az első étkezést.
1. Az 5:2 étrend lényegében egy részleges böjt, amelynek lényege, hogy a hét 5 napján a szokásos módon étkezünk, a fennmaradó 2 napon pedig 500-600 kalórára korlátozzuk a kalóriabevitelt. A böjti napok között legalább 1 koplalásmentes napnak kell lennie.
2. Az Eat Stop Eat vagy heti 24 órás böjti nap(ok) módszer heti egyszer vagy kétszer 24 órás böjtöt jelent, például ha egyik nap este 7 órától másnap este 7 óráig nem eszünk semmit. Mivel ez a böjtölés egy kissé haladóbb változata, csak akkor próbáljuk ki, ha már eléggé otthonosan mozgunk a koplalás világában.
3. A váltakozó napos böjtölésnél az a cél, hogy minden második nap böjtöljünk. Van aki ilyenkor a böjti napokon teljesen mellőzi a szilárd ételeket, míg mások akár 500 kalóriát is megengednek maguknak, de létezik olyan szigorú változat is, amely minden második nap 0 kalóriát engedélyez.
4. A harcos diéta (Warrior Diet) valójában az időszakos böjt 20/4 órás változata, és az első olyan népszerű étrendek közé tartozik, amelyek az intermittent fasting metódusa szerint működnek. Ez a módszer abból áll, hogy napközben kis mennyiségű nyers gyümölcsöt és zöldséget fogyasztunk, este pedig egy nagyobb vacsorát.
Az időszakos böjtölés előnyei
Az időszakos böjtölésnek számos jótékony hatást tulajdonítanak, többek között:
Növelheti az inzulinérzékenységet. és csökkentheti az inzulinszintet.
Csökkentheti a vérnyomást, a koleszterinszintet és a gyulladásos markereket.
A böjt hatására beinduló autofágia révén a szervezet megszabadul a sérült sejtektől, illetve újrahasznosítja, megjavítja azokat.
Időszakos böjt fogyást elősegítő hatásai
Azáltal, hogy korlátozzuk az étkezési ablakot, kevesebb idő áll rendelkezésre az evésre, ami természetes módon csökkentheti a kalóriabevitelt. Emellett a hosszabb étkezési szünetnek köszönhetően a szervezet elkezdi felhasználni a zsírraktárakat energiaként, ami elősegíti a zsírégetést és a fogyást.
Az időszakos böjt hatása a táplálkozási szokásokra
A módszer emellett elősegítheti a egészségesebb ételválasztást és a jobb táplálkozási szokások kialakítását, mivel az étkezési ablak alatt ügyelni kell a kellő mennyiségű minőségi tápanyagok bevitelére is.
Időszakos böjt nőknek
A nők hormonrendszere érzékenyebben reagál az étrendi változásokra, mint a férfiaké. A böjtölés hatással lehet a menstruációs ciklusra, a termékenységre és az általános hormonális egyensúlyra is. Emiatt különösen fontos, hogy a nők óvatosan és fokozatosan vezessék be a időszakos böjti étrendet, figyelve a testük jelzéseire.
Időszakos böjt: gyakori kérdések
A módszer a kedvező vélemények és a látványos eredmények mellett rengeteg kérdést és kétséget is felvet.
Ki próbálhatja ki az időszakos böjtöt?
A módszer többnyire biztonságos az egészséges felnőttek számára, de nem ajánlott mindenkinek. Különösen óvatosnak kell lenniük
a terhes vagy szoptató nőknek,
a gyógyszeres kezelés alatt állóknak, illetve
azoknak is, akiknek a kórtörténetében étkezési rendellenességek szerepelnek.
Mindig konzultáljunk orvosunkkal, mielőtt elkezdjük a koplalást!
Az időszakos böjt alatt mit lehet enni?
Fontos, hogy az étkezési időablak nem jelenti azt, hogy ebben az időszakban bármit bűntelenül megehetünk. Ilyenkor is figyeljünk a megfelelő tápanyagbevitelre, étkezéseink gerincét pedig az egészséges, minőségi élelmiszerekből állítsuk össze. Ha például a rendelkezésre álló 8 órában csak szénhidrátdús ételeket fogyasztunk, ráadásul korlátlanul, abból garantáltan nem lesz fogyás.
Mi szakítja meg a böjtöt, és mi nem?
Bármilyen étel vagy ital megszakítja a böjtöt, ami kalóriát tartalmaz.
Tiszta vizet lehet inni korlátlanul, mivel a hidratáltság fenntartása kiemelten fontos.
Koffeinmentes vagy koffeines fekete kávé ízesítés nélkül megengedett, mivel nem tartalmaz kalóriát és segíthet az éhségérzet csökkentésében. Viszont még egy kis mennyiségű tej, növényi tej vagy tejszín a kávéban vagy a teában is megszakíthatja a böjtöt.
Fekete, zöld, vagy gyógynövény tea cukor és egyéb adalékanyagok nélkül fogyasztható.
Az elektrolitokat tartalmazó italok (kalória nélkül) segíthetnek az elektrolit egyensúly fenntartásában, így ezeket lehet fogyasztani a böjti szakaszban is.
Még a cukormentes rágógumi is inzulinválaszt válthat ki, ezért nem ajánlott.
A citromlé, ízesített víz, vagy bármilyen kalóriát tartalmazó ital megszakíthatja a böjtöt és befolyásolhatja az autófágia folyamatát
Időszakos böjt kezdőknek: hogyan fogjunk hozzá?
Az időszakos böjt elkezdése előtt fontos néhány dolgot figyelembe venni:
Kezdjük lassan, és csak fokozatosan növeljük a böjtölési időt, hogy a szervezetünk hozzászokjon a változásokhoz.
Az étkezési időszakban tápanyagokban gazdag, kiegyensúlyozott ételeket fogyasszunk.
Igyunk sok vizet a böjtölési időszak alatt is.
Figyeljünk a testünk jelzéseire: ha bármilyen negatív hatást tapasztalunk, konzultáljunk orvosunkkal.
Intermittent fasting diéta? Az ecofamily segít!
Ha az egészséges táplálkozáshoz keresel minőségi termékeket, nálunk jó helyen jársz! Legyen szó akár a fogyókúrádat támogató készítményekről, Szafi termékekről , protein-fehérje termékekről , egészséges magvakról rizsről, gabonákról, hüvelyesekről vagy szuperfoodokról , az ecofamily-nél minden megtalálsz. Rendelj otthonod kényelméből webshopunkban könnyen és gyorsan, vagy látogass el üzleteink egyikébe!
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