Скачать или смотреть How to FAST? Benefits and Methods

Intro: 00:00
Benefits: 00:09
1. Weight Loss: 00:24
2. Improved Insulin Sensitivity: 00:42
3. Cellular Repair and Autophagy: 00:58
4. Reduced Inflammation: 01:18
5. Simplified Lifestyle and Mindful Eating: 01:33
How long Should you Fast for: 01:50
Intermittent Fasting: 02:00
16:8 Method: 02:10
5:2 Method: 02:18
Extended Fasting: 02:30
Warning: 03:01


This video will start off by explaining some of the main benefits of fasting and then go on to offer you some ideas on how long you should be fasting for.

Benefits:

Fasting, or the practice of abstaining from food and sometimes drink for a specific period of time, has been practiced for centuries and is associated with various potential benefits. Here are 5 of the commonly discussed benefits of fasting:

1. Weight loss: Fasting can be an effective tool for weight loss by creating a calorie deficit. When you fast, your body uses stored fat as an energy source, leading to weight loss over time. It also helps regulate hormones related to hunger and metabolism.

2. Improved insulin sensitivity: Fasting can enhance insulin sensitivity, which is crucial for maintaining stable blood sugar levels. This can be particularly beneficial for individuals with insulin resistance or type 2 diabetes.

3. Cellular repair and autophagy: During fasting, your body initiates autophagy, a process that involves the recycling and removal of damaged cells and cellular components. This can contribute to cellular repair and may have implications for longevity and disease prevention.

4. Reduced inflammation: Some research suggests that fasting may help reduce inflammation in the body. Chronic inflammation is associated with various health conditions, including heart disease, diabetes, and certain cancers.

5. Simplified lifestyle and mindful eating: Fasting can help individuals develop a mindful approach to eating and establish a healthier relationship with food. It can provide an opportunity to reassess eating habits, appreciate hunger cues, and foster self-discipline.

How long should people fast for:

The duration of fasting can vary depending on the fasting method and individual goals. Here are some common fasting durations:

Intermittent Fasting: This involves cycling between periods of eating and fasting. There are different variations of Intermittent Fasting , but the most popular ones are:

16/8 method: This involves fasting for 16 hours each day and restricting eating to an 8-hour window.
5:2 method: This involves eating normally for five days of the week and restricting calorie intake to 500-600 calories for two non-consecutive days.

Extended Fasting: Extended fasting refers to fasting for longer durations, typically more than 24 hours. Extended fasting should be approached with caution and preferably under the guidance of a healthcare professional, especially if attempting longer durations. Examples include:

24-hour fast: Fasting for a full 24 hours, typically done once or twice per week.
48-hour fast: Fasting for two consecutive days.
72-hour fast: Fasting for three consecutive days.

Warning:

It's worth noting that fasting isn't suitable for everyone, and individual needs and health conditions should be taken into consideration. Pregnant or breastfeeding women, individuals with certain medical conditions, and those with a history of disordered eating should avoid or approach fasting with extreme caution.

Thanks for watching and see you in the next video!

-------------------------------------------------------------------------
MEDICAL DISCLAIMER
https://pastebin.com/dKXKJy3H