Domů Tělo & Zdraví Hubnutí Co je přerušovaný půst? Podrobný průvodce pro začátečníky ...

Co je přerušovaný půst? Podrobný průvodce pro začátečníky 5/5 (1)

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Co je přerušovaný půst? Podrobný průvodce pro začátečníky

Přerušovaný půst je stravovací režim, který se stává stále populárnější mezi lidmi, kteří se zajímají o zdravý životní styl a hubnutí. Je to postup, při kterém dochází k pravidelnému střídání období stravy a období hladovění. Pravidla přerušovaného půstu se mohou lišit, ale obecně se jedná o cykly, ve kterých se omezuje jídlo na určitý časový úsek.

Tento stravovací režim má mnoho potenciálních zdravotních výhod, včetně podpory hubnutí, zlepšení hormonální rovnováhy a snížení zánětu v těle. Avšak před zahájením přerušovaného půstu je důležité konzultovat s odborníkem a dbát na vlastní tělesné potřeby.

 

[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]

 

Než vyzkoušíte přerušovaný půst, připravte se na úspěch podle následujících kroků.

1. Rozhodněte se pro typ

Pokud je vaším cílem snížení hmotnosti, zvažte, kolik chcete zhubnout. Pokud je značný, může mít větší smysl začít se střídavým hladověním, i když je náročnější, říká Varady. Tímto způsobem můžete během prvních několika měsíců zhubnout dostatečné množství, což může udržet motivaci. Pak můžete přejít na časově omezené stravování, protože je snazší u něj vydržet delší dobu, říká.

2. Nastavte si okno

Pokud se chystáte vyzkoušet časově omezené stravování, budete se muset rozhodnout pro své stravovací okno. To lze provést podle preferencí. Někteří klienti říkají Bauerovi, že prostě nepotřebují jíst ráno, takže začnou své stravovací okno obědem, svačinou a pak večeří. Jiní vtěsnají všechna tři jídla do menšího jídelního okna.

Nejste připraveni jít až na doraz? Zkuste 12hodinový půst, který je pro lidi nejpřirozenější, říká Bauer. Není tak přísný, ale zastavuje noční jídlo, což vám může pomoci zhubnout a snížit pálení žáhy nebo problémy se spánkem způsobené konzumací jídla příliš blízko spánku, říká.

3. Strategicky si naplánujte dny půstu

Půst může vyvolat nepříjemné emoce, jako je „věšák“ (hněv způsobený hladem), stejně jako únava a bolesti hlavy, říká Susie. Doporučuje podívat se na svůj týden a uvědomit si dny, kdy potřebujete podat obzvláště dobrý výkon, například den, kdy máte prezentaci pro práci. Tyto dny nejsou vhodné pro plánování půstu.

Stejně tak, pokud máte důležitou společenskou funkci (narozeninovou oslavu nebo jinou oslavu), může být opravdu těžké držet půst ve dnech, kdy jsou speciální jídla důležitou součástí. Klíčem k tomu, aby to pro vás dlouhodobě fungovalo, je dívat se dopředu a přizpůsobit IF svému životnímu stylu, nikoli naopak.

4. Stále sahejte po výživných potravinách

Přesvědčení, že v období hodování můžete jíst, co chcete, není zcela pravdivé, zejména pokud to chcete dělat zdravě. „Půst nenahrazuje zdravé stravování,“ říká Bauer. Chcete-li získat potřebné živiny, zaměřte se podle ní na potraviny s libovými bílkovinami, vlákninou a sacharidy s nízkým glykemickým indexem, ovoce a zeleninu. Během dne pijte hodně vody. Tím zajistíte, že nebudete dehydratovaní, což jen zhoršuje vedlejší účinky, jako jsou bolesti hlavy.

5. Posuňte si okno

Pokud opět dodržujete časově omezené stravování, vězte, že nemusíte každý den dodržovat stejné stravovací okno. Můžete jej upravit v závislosti na svých závazcích. Například pokud máte speciální plány na pozdní snídani, posuňte své okno nahoru, abyste se mohli zúčastnit – a cítit se šťastní a spokojení (ne deprivovaní) během přerušovaného půstu.

6. Poraďte se s odborníkem na zdravotní péči

Možná máte spoustu otázek ohledně toho, zda je pro vás IF vhodný, co jíst nebo jak jej uplatnit ve svém životě, zejména pokud máte základní zdravotní potíže. V takovém případě je nejlepší obrátit se na registrovaného dietologa, který vám poradí, jak to udělat bezpečně, říká Susie. Odborníka na výživu ve svém okolí můžete najít pomocí nástroje pro vyhledávání odborníků na výživu.

 

dieta

Co je přerušovaný půst?

Přerušovaný půst je zdravotní trend, který se stává stále populárnější. Jedná se o cyklus přerušování období jídla a postu. Přerušovaný půst běžně zahrnuje období přísného nebo omezeného jídla, následované obdobím postu bez jídla.

Kdo by měl zvažovat přerušovaný půst?

Přerušovaný půst není vhodný pro každého a je důležité zvážit individuální faktory, jako je zdraví, životní styl a historie stravování. Před zahájením přerušovaného půstu je vždy nejlepší konzultovat s odborníkem na výživu nebo lékařem.

Jaké jsou různé druhy přerušovaného půstu?

Existuje několik různých metod přerušovaného půstu. Mezi nejpoužívanější patří:

  • 16:8 – Jedná se o cyklus, kdy se po celý den jí přibližně 8 hodin, zatímco v zbylých 16 hodinách se postí.
  • 5:2 – Během dvou dnů v týdnu se snižuje kalorický příjem na 500-600 kcal, zatímco v ostatních pěti dnech se jí normálně.
  • OMAD – Zastoupení „jeden pokrm denně“, kde se jí pouze jeden velký jídlo během jednoho okna časového okna (např. 1-2 hodiny) a zbytek dne se postí.

Jsou nějaké zdravotní výhody přerušovaného půstu?

Přerušovaný půst může mít několik potenciálních zdravotních výhod, včetně zlepšení citlivosti na inzulin, snížení hladiny krevního tlaku, úbytek hmotnosti a podporu zdraví mozku. Nicméně, je důležité dodržovat správnou vyváženou stravu a konzultovat s odborníkem na výživu nebo lékařem, aby se zajistilo, že přerušovaný půst je vhodný pro jednotlivce.

[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]

Podívejte se, jak funguje dieta:

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Kategorie – hubnutí a zdravý životní styl

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