المعتوق
05.08.2012, 19:25
السلام على من اتبع الهدى
مقالة جديدة و برنامج على البي بي سي عن دكتور بريطاني يجرب الصيام المتقطع صيام يومين في الاسبوع و النتائج مثيرة للدهشة
الموضوع الاصلي: http://www.bbc.co.uk/news/health-19112549
Intermittent fasting
One area of current research into diet is Alternate Day fasting (ADF), involving eating what you want one day, then a very restricted diet (fewer than 600 calories) the next, and most surprisingly, it does not seem to matter that much what you eat on non-fast days.
Dr Krista Varady of the University of Illinois at Chicago carried out an eight-week trial comparing two groups of overweight patients on ADF.
"If you were sticking to your fast days, then in terms of cardiovascular disease risk, it didn't seem to matter if you were eating a high-fat or low-fat diet on your feed (non-fast) days," she said.
I decided I couldn't manage ADF, it was just too impractical. Instead I did an easier version, the so-called 5:2 diet. As the name implies you eat normally 5 days a week, then two days a week you eat 500 calories if you are a woman, or 600 calories, if you are a man.
There are no firm rules because so far there have been few proper human trials. I found that I could get through my fast days best if I had a light breakfast (scrambled eggs, thin slice of ham, lots of black tea, adding up to about 300 calories), lots of water and herbal tea during the day, then a light dinner (grilled fish with lots of vegetables) at night.
On my feed days I ate what I normally do and felt no need to gorge.
I stuck to this diet for 5 weeks, during which time I lost nearly a stone and my blood markers, like IGF-1, glucose and cholesterol, improved. If I can sustain that, it will greatly reduce my risk of contracting age-related diseases like cancer and diabetes.
Current medical opinion is that the benefits of fasting are unproven and until there are more human studies it's better to eat at least 2000 calories a day. If you really want to fast then you should do it in a proper clinic or under medical supervision, because there are many people, such as pregnant women or diabetics on medication, for whom it could be dangerous.
I was closely monitored throughout and found the 5:2 surprisingly easy. I will almost certainly continue doing it, albeit less often. Fasting, like eating, is best done in moderation.
وترجمتي الركيكة هنا :
الصيام المتقطع:
من الابحاث التي تقام حاليا في مجال الصيام اليومي المتبدل Alternate Day fasting (ADF) يتكون من اكل ما تريده يوما ما و اكل حمية محدودة بـ 600 سعة حرارية في اليوم التالي، والمدهش في الامر انه لا يبدوا انه اي تأثير من المأكول في اليوم العادي.
الدكتورة كريستا فاردي من جامعة الينوي في شيكاجو في الولايات المتحدة اجرت تجربة دامت 8 اسابيع على مجموعة من المرضى المصابين بالسمنة الزائدة حيث قسموا الى مجموعتين.
"اذا واظبت على صيام الايام كما يجب، فإن احتمال الاصابة بأمراض القلب والأوعية الدموية لا يؤثر فيه ما تأكله ان كان الطعام فيه نسبة عالية من الدهون او لا في ايام الافطار"
قررت انني لا امكنني ان اقدر على هذه الحمية لأنها غير عملية. فقررت ان اتبع حمية اسهل منها اسمها 5:2. كما يوحي الاسم، في 5 ايام تأكل كما تشاء وفي يومين تأكل طعاما يوازي 500 سعة حرارية للمرأه أو 600 للرجل.
لا توجد قوانين لهذا.
-- يتبع -- لا اريد ان يضيع عملي من المتصفح :)
مقالة جديدة و برنامج على البي بي سي عن دكتور بريطاني يجرب الصيام المتقطع صيام يومين في الاسبوع و النتائج مثيرة للدهشة
الموضوع الاصلي: http://www.bbc.co.uk/news/health-19112549
Intermittent fasting
One area of current research into diet is Alternate Day fasting (ADF), involving eating what you want one day, then a very restricted diet (fewer than 600 calories) the next, and most surprisingly, it does not seem to matter that much what you eat on non-fast days.
Dr Krista Varady of the University of Illinois at Chicago carried out an eight-week trial comparing two groups of overweight patients on ADF.
"If you were sticking to your fast days, then in terms of cardiovascular disease risk, it didn't seem to matter if you were eating a high-fat or low-fat diet on your feed (non-fast) days," she said.
I decided I couldn't manage ADF, it was just too impractical. Instead I did an easier version, the so-called 5:2 diet. As the name implies you eat normally 5 days a week, then two days a week you eat 500 calories if you are a woman, or 600 calories, if you are a man.
There are no firm rules because so far there have been few proper human trials. I found that I could get through my fast days best if I had a light breakfast (scrambled eggs, thin slice of ham, lots of black tea, adding up to about 300 calories), lots of water and herbal tea during the day, then a light dinner (grilled fish with lots of vegetables) at night.
On my feed days I ate what I normally do and felt no need to gorge.
I stuck to this diet for 5 weeks, during which time I lost nearly a stone and my blood markers, like IGF-1, glucose and cholesterol, improved. If I can sustain that, it will greatly reduce my risk of contracting age-related diseases like cancer and diabetes.
Current medical opinion is that the benefits of fasting are unproven and until there are more human studies it's better to eat at least 2000 calories a day. If you really want to fast then you should do it in a proper clinic or under medical supervision, because there are many people, such as pregnant women or diabetics on medication, for whom it could be dangerous.
I was closely monitored throughout and found the 5:2 surprisingly easy. I will almost certainly continue doing it, albeit less often. Fasting, like eating, is best done in moderation.
وترجمتي الركيكة هنا :
الصيام المتقطع:
من الابحاث التي تقام حاليا في مجال الصيام اليومي المتبدل Alternate Day fasting (ADF) يتكون من اكل ما تريده يوما ما و اكل حمية محدودة بـ 600 سعة حرارية في اليوم التالي، والمدهش في الامر انه لا يبدوا انه اي تأثير من المأكول في اليوم العادي.
الدكتورة كريستا فاردي من جامعة الينوي في شيكاجو في الولايات المتحدة اجرت تجربة دامت 8 اسابيع على مجموعة من المرضى المصابين بالسمنة الزائدة حيث قسموا الى مجموعتين.
"اذا واظبت على صيام الايام كما يجب، فإن احتمال الاصابة بأمراض القلب والأوعية الدموية لا يؤثر فيه ما تأكله ان كان الطعام فيه نسبة عالية من الدهون او لا في ايام الافطار"
قررت انني لا امكنني ان اقدر على هذه الحمية لأنها غير عملية. فقررت ان اتبع حمية اسهل منها اسمها 5:2. كما يوحي الاسم، في 5 ايام تأكل كما تشاء وفي يومين تأكل طعاما يوازي 500 سعة حرارية للمرأه أو 600 للرجل.
لا توجد قوانين لهذا.
-- يتبع -- لا اريد ان يضيع عملي من المتصفح :)