Intermittent fasting found to boost heart health, lower diabetes risk 發現間歇性禁食可促進心臟健康，降低糖尿病風險

Friday, April 09, 2021 by: Joven Gray
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Editor’s note: One way to do the intermittent fasting is to skip breakfast, eat lunch between 11:00 am to 1:00 pm and eat dinner between 6:00 to 7:00 pm. If you work in office, do not walk too much, and do not wake up in the morning too early, this plan works well. Remember that you should not eat dinner too late if you work 8 am to 5 pm.

Though this intermittent fasting is an effective way to prevent you from over-eating or ingesting too much calories (you ca still overeat if you allow yourself to do so). This intermittent fasting allows your system to have plenty of time to deal with the foods you eat. Also allow your system to have plenty of rest, which is important. But the plan does not work for people who do laborious work which demands eating high amounts of calories.

Another thing to remember is that although intermittent fasting provides some benefits for your cardio-metabolic health, you would be better off eating a nutritionally balanced diet including more vegetables, legume, brown rice, sufficient proteins from beans and less sugar-based or processed foods.

For those who already have a heart condition or diabetes, do not high fat diet. Of course, you still need to practice what to eat and what not to eat. For instance, you should avoid trans fat. In a word, eating less is not your only goal. Otherwise, you will be in trouble if you practice intermittent fasting for a long term.

編者註：進行間歇性禁食的一種方法是不吃早餐，在上午11:00至1:00 pm之間吃午餐，在6:00至7:00 pm之間吃晚餐。如果您在辦公室工作，不要走路太多，早上不要太早起床，則此計劃效果很好。請記住，如果您從上午8點至下午5點工作，則晚餐時間不宜過晚。

儘管這種間歇性禁食是防止您暴飲暴食或攝入過多卡路里的有效方法（如果您允許自己這樣做，則仍然會飲食過量）。這種間歇性的禁食使您的系統有足夠的時間來處理所吃的食物。也要讓系統有足夠的休息時間，這一點很重要。但是該計劃不適用於需要大量卡路里的繁重工作的人。

要記住的另一件事是，儘管間歇性禁食對您的心臟代謝健康有好處，但最好選擇營養均衡的飲食，包括多吃蔬菜，豆類，糙米，豆類中的足夠蛋白質以及少吃醣類或加工食品。

對於已經患有心髒病或糖尿病的人，不要高脂飲食。當然，您仍然需要練習吃什麼和不吃什麼。例如，您應該避免反式脂肪。總之，少吃並不是您唯一的目標。否則，如果您長期練習間歇性禁食，將會有麻煩。

(Natural News) A recent study revealed that intermittent fasting can help with heart health, improve blood chemistry and reduce the risk of diabetes. The study, published in Nutrition Research, looked at the benefits of time-restricted feeding – in particular, the 16:8 intermittent fasting method – in healthy college men.

“What we are doing is time-restricted feeding. It is a way to use fasting each day to promote various aspects of cardiometabolic health,” explained lead author Matthew McAllister.

The 16:8 intermittent fasting method involves consuming food and drinks in a set window of eight hours and fasting for the remaining 16 hours. During the fasting period, the person cannot consume anything except water.

A total of 22 men were enrolled in the study. All participants were asked to do 16:8 intermittent fasting for 28 days. Some participants were allowed to eat as much as they wanted during the eight hours, while others had their caloric intake controlled.

The researchers took blood samples at baseline and at the end of the study to evaluate biomarkers for diabetes. Based on the results, the differences in caloric intake did not seem to affect either group. However, both showed significant reductions in body fat and blood pressure and an increase in adiponectin and high-density lipoprotein (HDL) cholesterol.

Adiponectin is a fat-derived hormone that appears to protect the body from insulin resistance, diabetes and atherosclerosis. Having low adiponectin levels may increase a person’s risk of having Type 2 diabetes, obesity and cardiovascular disease.

Meanwhile, HDL absorbs excess cholesterol in the blood and carries it back to the liver, where it’s broken down and flushed out of the body. High HDL levels reduce the risk of heart disease and stroke; hence, the moniker “good” cholesterol.

“My initial thought was that if you are going to restrict the time, you would eat fewer calories. And the reduction of daily calories would cause weight loss and other health benefits,” McAllister added. “But these benefits are found with no change in caloric intake—things like loss in body fat, reduced blood pressure, reduced inflammation.”

Intermittent fasting: take in less, have more

These days, fast food and other food-related services make it hard not to grab a bite every single hour. Indeed, this makes fasting a challenge; however, the benefits you can get from fasting – which are evidence-based – far outweigh the temptations. (Related: Can intermittent fasting lower your risk of osteoporosis?)

Other benefits of intermittent fasting, aside from those mentioned above, include the following.

• It helps with cell repair.
• It regulates insulin levels, which help with fat burning.
• It reduces oxidative stress and inflammation.
• It reduces the risk of certain cancers.
• It improves brain function and reduces the risk of neurodegenerative disorders.

Having a healthy diet of fruits, vegetables, whole grains, healthy fats and protein will increase the efficiency of intermittent fasting. On the other hand, having an unhealthy diet during the fast can negate its positive effects. In addition, eating too much during the meal period to compensate for the energy lost may lead to unhealthy eating habits, as well as weight gain and digestive problems.

If you’re looking to get into intermittent fasting, it’s best to consult a healthcare professional before starting. Some side effects of intermittent fasting – especially if it isn’t done properly – include bloating, diarrhea, brain fog and headaches.

For more on the health benefits of intermittent fasting, you can check out Fasting.news.

Sources include:

Newswise.com

Healthline.com 1

MDPI.com

Healthline.com 2