Since Wenn introduced the benefits of 168 quit eating methods [168 quit eating methods New England Medical Magazine 2020 New Year's Ceremony - Intermittent Eat], I have received a lot of private messages. Some friends asked me if I could start a group so that everyone can participate together: Some friends asked if the quit eating time must be 16 hours? Because some people can only fast for 14 hours due to work-related matters, while some people want to achieve faster results. If the fasting time is longer, will they lose faster?
Regarding the first question, Weien is also recruiting nutritionists to start a group to guide everyone. Please wait a moment. Interested people can still shout aloud so that I can prepare for it. The second problem is that if the number of hours of quitting is different, will the effect be worse? I just recently had a latest and only human clinical experience, telling us that it is helpful to have intermittent quits, which are similar to 186 or 204.
This study recruited adults who are already obese and divided into three groups:
1. No intermittent cessation2. Perform 186 intermittent cessation: Eat every day for 6 hours (1:00 to 7:00 pm), no food for the other 18 hours
3. Perform 204 intervals: Eating is controlled within 4 hours per day (3:00 to 7:00 pm), and not eating for the other 20 hours
Results After just 8 weeks, researchers observed a clear difference:
1. Whether 186 or 204 people, their weight dropped by an average of 3%.2. And without deliberately calculating the heat, the heat consumed every day has been reduced by 550 calories.
3. All of them have decreased in cardiovascular indicators such as intraocular impedance and oxidative pressure.
And most importantly, the 186 or 204 groups are almost the same.
So this experiment tells us that intermittent discontinuation can help weight control or other cardiovascular indicators. As long as you have intermittent quit, the effect of deliberately extending the quit will not be better. There is no need to be excessive self-abuse, but it must be done slowly and stably.
Just like many friends who asked Fuen before that he was worried that 168 was too hard and afraid that he could not do it, Fuen would suggest that it would be better to fast from 14-10 at the beginning for 14 hours a day, and the meal time could be from 10 am to 8 pm. In this way, it would be very suitable for the work and schedule of office workers, and it would be easy to gradually advance to 168. It is best not to be too urgent, and it is best to cooperate with experts' guidance.
Complex: What is the principle of intermittent cessation?People have two major energy systems, glucose and ketones. Glucose comes from the decomposition of carbohydrates, while ketones come from the decomposition of fats. Eating is an energy switch that allows the human body to switch energy, which is converted from a blood sugar energy system to a ketone energy system. Therefore, the meaning of ketones to the human body is not only a source of energy, but also a molecular signal that can guide human cells to perform a lot of new chemotherapy and immunity control, which is ultimately beneficial to health and anti-stress. These controls mainly include the following five major pathways:
A. Stress resistanceB. Proteostasis and autophagy
C. Glucose and fat metabolites
D. Metochondrial biogenesis
E. Cell survival Survival)
Why is it that people stop eating 14, 16, or 20 hours? When glucose is available, they will use glucose first. Only after the glucose in food and liver sugar is used up will the mechanism of decomposing fatty acids and producing ketones. Therefore, according to research, when eating, the blood level of the ketone is low, and after 8 to 12 hours of fasting, the ketone will begin to rise until it reaches its highest level of 2 to 5 mM after 24. Therefore, in the past, ketogenic diet is more important to regulate the production of keto, and in fact, quitting will promote the production of keto. I think if we treat ketones as molecular signals rather than energy sources, we don’t need such high ketones. In other words, we don’t have to eat high-strength diets like ketogenic diets. In fact, ketogenic diets have a higher risk of health.