Many of us are accustomed to the fact that for an ideal figure it is necessary to daily diet. But to endure such "torture" not everyone can, so many refuse to lose weight.
K. Varadi, a well-known associate professor of nutrition, published a book in which she revealed such a method of fasting as alternating meals. According to the scientist, the presented technique will allow you to lose weight and improve metabolic processes in the body.
estet-portal.com dedicated an article to this concept and will reveal its main secrets: diet features, the admissibility of physical activity, the duration of the diet and other nuances.
The fasting method: what is the essence of the Varadi technique
To quote Krista Varadi, the alternating diet gives you the freedom to eat any food on the allowable days. The scientist came to the conclusion that eating every other day contributes to weight loss, because even our ancestors adhered to it. They did not have the opportunity to feast daily, because access to food was limited, so there were days of hunger and days of overeating.
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The essence of – it is one day to eat with a restriction of 500 calories, and the second – eat everything. What the soul desires. Intermittent fasting is more effective than daily fasting, which is why many people, including Varadi, have opted for alternating eating patterns.
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The fasting transition: how to get through it
In any diet, the most difficult – survive the initial stage of the technique; in intermittent fasting, it lasts approximately 10 days. During this period, you may experience headaches and hunger.
The following tips will help you overcome the difficulties of the first days:
• remember that the difficulties encountered – it is the result of the body not switching from the need to burn sugar to the need to burn fat;
• drink plenty of water, about 10 glasses a day, because we often confuse hunger with thirst;
• do not forget that frequent consumption of food – it is a habit, many get used to eating out of boredom if there is nothing to do.
Duration of fasting method: how long to last
The main question that interests those who want to lose weight is how long the alternating diet lasts. Varadi calculated this period for 12 months, while the first 6 – this is directly starvation, and 6 subsequent – consolidation of the result. Diets for 3, 7 or 15 days will not give the desired effect, and if it does, then only temporarily.
If your goal is to get rid of extra pounds for a long time, then the scientist's technique will suit you, because the effectiveness is from 15 to 25 kg. In six months you will lose weight, and then gradually return to a comfortable diet. To avoid weight gain, the expert advises on fasting days to increase the norm from 500 calories to 1000.
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The fasting method and physical education: is it worth it
The main question that interested Dr. Varadi – Is it enough strength to play sports on fasting days. Studies have shown that it is quite possible to exercise, just stick to the following rules:
• exercise before meals, otherwise it is difficult to consume 500 cal;
• choose high-intensity, strength, core exercises as your workout;
• the duration of the training should not exceed 15-20 minutes;
• It is enough to train 2-3 times a week, and not every day.
Following the rules, you will not harm the body and increase the effectiveness of intermittent fasting.
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Healthy fats in the fasting diet: what are they
Surviving hunger pangs will be much easier if healthy fats are present in the diet. Such products are relevant both on fasting days and on regular days.
The scientist recommends including in the menu:
• coconut oil and coconut;
• avocado;
• raw dairy products;
• egg yolks;
• organic oils;
• meat;
• almonds;
• raw seeds.
Fat should be classified as a satisfying food that prevents the feeling of hunger. When on a diet, the main thing is not to exceed the allowable amount of calories. If you make the right diet for yourself, including healthy fats in it, you will not feel the pangs of hunger and improve your well-being.
So, the method of fasting every other day is highly effective and keeps the result for a long time. If you are looking for a weight loss concept that does not limit you every day, then the presented one will suit you.
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