Autofagia how do you do it?
To activate autophagy in our organism it is sufficient to skip the evening meal once or twice a week by regularly consuming breakfast and lunch, then leaving a fast of 18-20 hours until breakfast the next morning ... a very small effort (more than anything else of habit ..) repaid by a great ...
Why 16 hours? A 16-hour fast triggers autophagy, the so-called cleansing of cellular junk. The 16 hours therefore serve the body as a rest and also relieve the intestine. In this way, fasting becomes simple and socially sustainable.
"Even in the case of intermittent fasting, therefore, it is essential to ensure that during the hours in which you eat meals are balanced and balanced, favoring vegetables, fruit, whole grains, legumes, fish, lean meats and healthy fats, such as extra virgin olive oil.
Frank Madeo recommends in any case to stick to a balanced diet rich in fruit and vegetables with possibly small quantities of meat and milk, the latter responsible in particular for IGF-1, the insulin-like growth factor capable of blocking the process of autophagy.
It consists of skipping breakfast and having the first meal at noon, then you can eat until 20 in the evening. In practice, during the day, 8 hours of eating and 16 fasting. This is the most popular method to apply for doing intermittent fasting.
The most suitable and convincing scheme is 16/8 in which you fast for 16 hours a day and eat meals for the remaining 8 hours, all repeated a maximum of 2 times a week.
With intermittent fasting, weight loss can range from 3 to 8 percent of weight over a period ranging from three to 24 weeks, while circumference can decrease from 4 to 7 percent, ”explains the nutritionist.
Intermittent fasting diet: the 16/8 method
It consists of fasting for 16 hours, then eating the remaining 8 hours, and thus skipping breakfast or dinner. The portions must be rich in healthy foods and never abundant. It is recommended to follow the 16/8 regime for 2, 3 or maximum 5 days.
When cells are starved, they use autophagy to eat and digest parts of their own cytoplasm, and so they can survive by feeding on self cannibalism. Autophagy can also be more selective, surrounding and eliminating entire mitochondria or other organelles that are damaged or become useless.
This is autophagy, the process by which the cells of our body "cannibalize" some of their components, that is, they feed on proteins and other unused material.
- meat, wholemeal bread, grilled vegetables and fruit.
- fish with boiled potatoes (200 grams) and fruit.
- omelette with two eggs or cheese with cooked vegetables, wholemeal bread and fruit.
- rice with vegetables or ravioli with oil and parmesan, salad and fruit.
- Breakfast: 1 low-fat yogurt (white or fruit), 1 apple, 1 coffee;
- Snack: 30 g of dried fruit;
- Lunch: chicken breast, zucchini, a grapefruit;
- Snack: 1 banana;
- Dinner: a herbal tea (sweetened with honey if necessary).
For the first five days, the average weight loss is 0,9 kg / day, which is far beyond calorie restriction and is likely due to a diuresis of salt and water.
Valter Longo, perhaps the world's leading fasting expert, who highlighted how repeated 72-hour fasting made the immune system more efficient.
In the first 24 hours of food deprivation, metabolism is supported by the oxidation of triglycerides and glucose deposited in the liver in the form of glycogen. Over time, given the modest amount of hepatic glycogen stores, most of the tissues (muscle, heart, kidney, etc.)
You realize this because, once you get used to it, during a regular fasting at intervals of 16/8 hours you no longer get hungry. However, to fully achieve ketosis, the body must have run out of glycogen - or carbohydrate - stores. This happens after about 24 hours of fasting.
autophagy Catabolic process - evolutionarily conserved in yeast, plant and animal cells - which, at basal level, represents the main mechanism for regulating the turnover of cytoplasmic components and selective removal of damaged organelles.
Yoshinori Ōsumi (大 隅 良 典 Ōsumi Yoshinori, sometimes transliterated Yoshinori Ohsumi; Fukuoka, February 9, 1945) is a Japanese biologist. He discovered the existence of autophagy in yeasts, using them to identify the genes involved in the process itself.
Autophagosome formation begins from a pre-autophagosomal structure which is believed to originate from the endoplasmic reticulum, called phagophore or isolation membrane; this extends from both sides and closes around the target to be eliminated, giving rise to the autophagosome.
The good news is that the first two hours after these 12 hours are thought to be the most beneficial to our body, so eating on a 10-hour time slot and fasting for 14 hours at night is a practical way to get benefits. without difficulties".
What is therapeutic fasting? This term refers to the voluntary renunciation of solid foods for a specific and limited period of time. It may sound obvious, but during a fast of this kind it is necessary to follow very specific rules: skipping a single meal, in fact, does not bring any benefit.
- Train strength.
- Follow a protein diet.
- Try to get more sleep
- Add vinegar to your diet.
- Eat more healthy fats.
- Stop to carbonated drinks, even those without sugar.
- Eat fiber.
- Eat whole foods, avoid refined ones.
And then because managing intermittent fasting is not easy and it takes discipline: periods of abstinence from food could carry the risk of subsequent binges. How much weight do you lose? In general, you can expect weight loss equal to 5 percent of your weight over a period of 1 to 6 months.
Fiorello himself stated: with the "Dinner Canceling" diet, three kilos are lost in two weeks.
How much is lost
Dinner Canceling promises to lose up to 3 kilos in two weeks. Without too many sacrifices during the remaining meals. Indeed, it is important to take all the nutrients necessary for daily needs in the two remaining meals, ie at breakfast and lunch.