If you don't want to ruin your blood sugar control ability, don't blindly fast and lose weight, here is the evidence!

If you don't want to ruin your blood sugar control ability, don't blindly fast and lose weight, here is the evidence!

Original Fan Zhihong's
 
warm and happy Spring Festival surrounded by delicious food has passed.
I wonder if you have already entered the front row in your New Year's plan for "weight loss"? Even though the daily diet is relatively modest, there are many people who eat and drink on New Year's Day and the Spring Festival
.

Seeing that most of February has passed, March is about to come
.
The so-called "No weight loss in March, but sorrow in April", the desire to lose weight will slowly swell with the arrival of spring
.

At this time, many people may think of a weight loss method that has become popular abroad recently-light fasting (ie, intermittent fasting)
.
There are mainly the following forms of light fasting:
▪ 1.
Intraday fasting: only 8 hours of normal eating in a day, and 16 hours of fasting
.

▪ 2.
Fasting within a week: In a week, you generally choose to fast for 2 non-consecutive days.
The calorie intake in these 2 days is controlled within 500 kcal, and the other 5 days are normal
.

▪ 3.
Fasting within a month: In a month, choose non-consecutive fasting for 3 days, control the calorie intake in these 3 days within 500 kcal, and eat normally on other days
.

    The intensity of the light fasting method is adjustable, and there is no need to control diet and calculate calories every day
.
In the days of normal eating, you don’t need to say goodbye, whether it’s "Pearl Milk Tea Instant Noodles" or "Hot Pot Rice Big Plate Chicken".
Those who need a dinner party are also fearless at the table.
It is easier to implement and persevere for people who lose weight.
Method, and can effectively reduce the weight of obese people
.

    I believe that many sisters and sisters are already eager to see this, but there is nothing to gain without paying a price.
This method of weight loss is currently a lot of controversy
.

    It is particularly worth noting that the weight loss effects in foreign literature are based on experiments in overweight/obese people with a BMI greater than 24.
For many ordinary people who want to lose weight with a normal BMI, this kind of ups and downs of weight loss Does the law have no negative effects on our body and blood sugar at all?  
    In fact, there is still relevant research evidence
.

    A December 2018 study in "British Clinical Nutrition" concluded that 24-hour fasting will affect the postprandial blood glucose control of young normal-weight men
.

    Let's see what the researchers say
.

    The researchers recruited 14 men with normal BMI and met the standard.
They were given a normal diet or fasting diet on the first day of the experiment:     after the subjects returned to the laboratory on the second day, they were given sugar water containing 75g of glucose and measured Fasting and 15 minutes, 30 minutes, 45 minutes, 60 minutes, 90 minutes, 120 minutes after intake of sugar water and other indicators of blood glucose concentration and plasma insulin concentration
.

    The researchers found that after 24 hours of fasting, the weight of the fasting group decreased by an average of 1.
26 kg, and the average fasting blood glucose was 5.
0; the normal eating group also decreased by an average of 0.
43 kg, and the average blood glucose was 5.
5
.

    At first glance, the weight and fasting blood sugar of the fasting group decreased more.
Isn't this a good result?
    Don't worry and be happy, because the blood glucose test after the meal showed different results
.

    After drinking the glucose water, the blood sugar of the fasting group was significantly higher than that of the normal eating group at 45 minutes and 60 minutes, and at 45 minutes, when the blood sugar of the normal eating group began to drop, the blood sugar of the fasting group reached the peak.
The peak value is also higher than the peak value of the normal eating group
.
    The blood sugar peak is delayed and the peak becomes higher, which is not a good thing
.
This suggests that insulin secretion is delayed in the fasting group and insulin sensitivity is decreased
.
In other words, the body's ability to control blood sugar to maintain stability is weakened.
After taking glucose, there is no way to control the soaring blood sugar in time, and it quickly drops to the pre-meal level
.

    Researchers believe that this is due to insufficient exogenous glucose intake on the first day.
After the body exhausts the energy of liver glycogen, it will stimulate the oxidation and decomposition of fat, which will increase the free fatty acids in the plasma, which is too high.
The concentration of free fatty acids inhibits the secretion of insulin
.
This delayed the secretion of insulin after a meal, and the early insulin secretion of the fasting group was reduced, and the insulin concentration at 120 minutes was higher than that of the normal feeding group
.

    After a day of fasting, the control of blood sugar after a meal is immediately impaired, and the instability of blood sugar after a meal is thought to directly lead to the development of cardiovascular disease.
Then this method is safe and effective for normal-weight thin people to maintain their weight.
Sex is doubtful
.
For people who already eat less or are undernourished, fasting can also exacerbate malnutrition and loss of appetite
.
    In fact, there is no shortcut to lose weight
.
"Keep your mouth shut and open your legs" seems to be a cliché, and it is also the most essential weight loss motto
.

    The weight gained during the Spring Festival can be slowly reduced in two months.
Don't put too much pressure on yourself
.

    For example,
▪ First quit all kinds of foods with low nutritional value, such as milk tea, cakes, biscuits, etc.
;
▪ Use less cooking oil in daily cooking;
▪ Do not eat fried foods;
▪ Keep fewer potato chips, melon seeds, etc.
Snacks;
▪ Eat a bowl of vegetables before eating meat and staple food;
▪ Don't sit down and play with your mobile phone after a meal.
Stand up immediately to do housework, take a walk, or stand against the wall.
This can reduce the chance of fat upper body
.

▪ Have at least half an hour of exercise time every day;
▪ Do waist and abdomen exercises before going to bed to firm up the waist and abdomen
.

    In the new year, you might as well stay away from the irrational eating and drinking life that is horribly hungry for a while, be more self-disciplined and persistent, and have more wisdom to lose weight
.
On the one hand, develop good eating habits, and at the same time formulate an effective and feasible fitness plan for yourself, take a look at it, and do more to teach yourself to shape and lose weight
.
I believe that within two months, you will be able to see gratifying changes in your body!
    2019, come on!