It's a hot topic lately. For doing If 23:1 today, Ann wants to share in the corner. Ann and the nutritionists in Ann's team studied Let's talk to each other. You don't have to worry if we can do it properly.

 

Intermittent fasting (IF) diet is a popular form of weight loss right now. The principle of IF is to limit the amount of time you eat. with a variety of forms such as fasting 23:1,18:6,16:8 But what is popular is limiting eating time to 16 hours, eating 8 hours (IF 16:8) and reducing the amount you eat. from the amount of energy demand per day by 25% during the time of fasting will refrain from foods that stimulate the secretion of the hormone insulin (insulin) and during that time can only eat water Tea or coffee without sugar or milk including abstaining from water or foods that contain sweeteners instead of sugar by the time of fasting The secretion of insulin is reduced. Due to lower blood sugar and increased secretion of growth hormones (Growth hormones) and norepinephrine. (Norepinephrine) The body therefore has to extract other energy sources that the body has stored in reserve to maintain normal blood sugar levels. and fat, which is a reserve of energy, is therefore destroyed (Lipolysis) and transform (Gluconeogenesis) comes to keep the body in balance. However, the heart of weight loss is increasing the body's energy expenditure. (Calorie-out) to be more than energy taken into the body or eating (Calorie-in). If looking at the weight loss pattern in the form of IF, it will definitely reduce the weight.

 

In addition to the advantages mentioned above On the downside of IF can cause side effects such as Frequent feeling of hunger during fasting Lack of mineral balance in the body Dizziness, fatigue, loss of energy. In several studies, no significant difference was found in IF weight loss.with calorie-restricted weight loss in terms of the effectiveness of weight loss The most common problem among those with IF is eating too little and not getting enough energy. Sometimes the daily energy intake is less than the body's 

base energy (BMR). As a result, besides losing weight, it also results in variability in the body's hormonal systems involved in energy metabolism. This leads to an adaptation to a lower metabolic rate in order to preserve the muscles. Safe and effective IF is therefore extremely important.

1. Choose a format for making IF that is suitable for daily use.

2. During the meal Should receive nutrients that are complete and complete in all 5 groups, including getting enough energy that the body needs to complete within a period of time

Taking IF 23:1 is safe and effective if you can eat a full meal of energy and nutrients within 1 hour. This makes it impossible to eat all of them or may choose to eat foods that contain too many nutrients, such as fats or carbohydrates. causing negative effects on health in later stages

Sustainable and safe weight loss through a balanced diet combined with lifestyle modifications is another method that does not require dieting but uses dietary adjustments to achieve Enough energy and complete all 5 groups such as the distribution of energy and nutrients according to the meals Eating vegetables and drinking enough water Reducing the frequency of eating unhealthy foods, such as foods that are high in fat and sugar. together with increasing the body's energy expenditure from various physical activities and exercise Just like this, losing weight is not difficult. We can also eat what we like and can adapt to everyday life in every form.

Reference

Stockman, M. C., Thomas, D., Burke, J., & Apovian, C. M. (2018). Intermittent Fasting: Is the Wait Worth the Weight?. Current obesity reports, 7(2), 172–185. https://doi.org/10.1007/s13679-018-0308-9 

de Cabo, R., & Mattson, M. P. (2019). Effects of Intermittent Fasting on Health, Aging, and Disease. The New England journal of medicine, 381(26), 2541–2551. https://doi.org/10.1056/NEJMra1905136

Grant M. Tinsley, Paul M. La Bounty, Effects of intermittent fasting on body composition and clinical health markers in humans, Nutrition Reviews, Volume 73, Issue 10, October 2015, Pages 661–674, https://doi.org/10.1093/nutrit/nuv041

9 Potential Intermittent Fasting Side Effects. Retrieved April 23, 2021, from Healthline website: https://www.healthline.com/nutrition/intermittent-fasting-side-effects

 

 ANNEX ACTIVE TEAM

Panpun nutritionist

(Panchalee Aramduang)

8 August 2022