Japanese scientists have revised modern principles of nutrition, conducted research and came to the conclusion that many rules that we previously considered useful are not.
Based on the data obtained, they have created a new system of food intake, which will help maintain health, youth and slim figure. Scientist Yoshinori Ohsumi insists on the principle of intermittent fasting, which starts the rejuvenation processes in the body, when cells process unnecessary and old.
Such a system will help not only to lose weight, but also to avoid various diseases. estet-portal.com will tell you exactly what a group of Japanese scientists found out and how it will help you lose weight.
1. Power window: what it is and why you need to reduce
2. Nutrition principles: the right time to eat
Power window: what it is and why it needs to be reduced
Power Window – this is the time during which we eat. This means that if you have breakfast at 8 am and dinner at 8 pm, then the meal window is 12 hours.
The Principles of Nutrition stated that one should eat often and in small portions. This is necessary so that our body does not store fat. But studies by Japanese scientists have shown that the larger the eating window, the less healthy a person is.
For comparison, they conducted studies that showed that people whose eating window took only 6-8 hours had a lower risk of developing anemia, diabetes, and obesity.
Research was conducted in 2017. The scientists divided the subjects into several groups – those with eating windows were 12, 8, 6, and 4 hours. The caloric content of the diet was the same for everyone, there were no strict restrictions on food. As a result – The highest risk of disease was found in the group with the 12-hour eating window.
Conclusion overdue – narrowing the nutrition window will not only help you lose weight, but it will also improve your overall health and help you avoid disease.
It is also useful because:
• the body starts to burn more fat at night;
• reduced hunger;
• improves metabolism;
• sleep becomes healthier;
• the risk of development breast cancer, pressure problems, cardiovascular disease.
A small eating window will help you feel better. You will feel lighter in the body, reduce the risk of high blood sugar, reduce the load on the gastrointestinal tract.
Narrowing the nutritional window delays aging, improves skin condition, its resistance to ultraviolet radiation and malignant formations.
Nutritional principles: the right time to eat
Just narrow down the power window – This is not enough. It is important to choose the right time, focusing on the circadian rhythms of the body. This is an internal clock associated with the change of day and night. In the morning, cortisol enters the bloodstream – a hormone that increases appetite and energy.
In the evening, melatonin predominates, slowing down metabolic processes, preparing the body for rest. That is why there is in the evening – harmful, because the body is not set up for active digestion of food.
Result – not only obesity, but also other problems:
• the level of cortisol goes down in the morning – as a result, you feel a breakdown;
• in the evening, cortisol rises, a person becomes active, but the body already needs rest.
As a result of the failure of the normal – diabetes, depression, insomnia.
To rearrange your biological rhythms, follow these guidelines:
- get up at 6-7 in the morning, have breakfast half an hour after waking up;
- start work 2 hours after sleep, not earlier;
- breakfast should be hearty – eat more than at lunch;
- slowly narrow your eating window to 8 hours, do not change the calorie content of meals;
- Resist the temptation to satisfy your hunger during peak hours – 13.00, 19.00, an hour later this feeling will pass.
Good breakfast – a prerequisite. Scientists have found that this is what allows people to lose weight faster without starvation. Dinner should be at 4:00 p.m. at the latest. Some adherents of this system do without dinner, but at first you should not rush to extremes.
It will not be easy at first to rebuild the principles of nutrition on a new system. At first, you can snack on fruits, later the body will get used to it.
Nutrition principles of Japanese scientists help not only to reduce weight. They are still needed for the health of the body and well-being. Narrowing your eating window will help you fight those extra pounds and keep you looking young and vibrant.
It is also necessary to prevent diabetes. The principle is based on the natural biological rhythms of the body, which many people get confused due to a lack of understanding of these processes. Small power window – the key to quality sleep, morning vigor and productivity in the daytime.
It is recommended to switch to a new power system gradually, narrowing the window from 12 to 10, 8 and 6 hours.
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