The threat is great! Don't bring respiratory fusion virus to infants under two years old to prevent children from "flat feet". Don't be nervous. Doctor: If you have pain, you need to treat soft tissue tumors that are decisive in the first battle. Be careful about the swelling on your body. Is it a thyroid problem? Intraoperative navigation to reduce the risk of injury, lose weight and maintain a good posture is a lifelong topic for everyone. Recently, several emerging diet methods, such as "intermittent fasting", "ketogenic diet" and even "bullet-proof coffee", have entered the minds of slimming men and women. But how to do it without hurting the body and achieving slimming effect? Doctor Xiao Jiejian shared a journal paper explaining the principle of intermittent fasting and practical suggestions.

Dr. Xiao Jiejian shared on his blog that there are more details about intermittent fasting recently. There are related papers in The New England Journal of Medicine: NEJM, detailing the advantages and disadvantages of intermittent fasting and how to proceed.

Dr. Xiao Jiejian explained that both glucose and fat are the energy of cells. After meals, the body burns glucose, and fat is stored in adipose tissue in the form of triglyceride. When you stop eating, triglyceride is decomposed into fatty acids and glycerol, in which fatty acids run to the liver and are converted into ketone bodies in the liver, thus providing the main energy for many tissues, especially the "fasting brain". Therefore, when eating, the blood level of ketone bodies is low, and after fasting, they will start to rise, reaching the highest level of 2 ~ 5 mM within 8 to 12 hours.

Ketones help people live longer?

Dr. Xiao Jiejian reminded that the rise of ketone body level in a small time of 8 to 12 can give ketone body enough time to play its role in the body, because ketone body is not only a fuel, but also a signal of longevity!

Ketones play two roles: fuel to help the body function during fasting; The second is a tool to send signals to cells and organs. Send signals into cells to guide the body to complete these five functions: Stress resistance, autophagy, glucose and fat metabolism, Metochondrial biogenesis and Cell survival.

Finally, Dr. Xiao Jiejian sorted out a series of effects of intermittent fasting, that is, what can be achieved and what can not be achieved.

Intermittent fasting can reduce weight and improve blood sugar, but it cannot reverse diabetes.

Pre-diabetes can improve insulin sensitivity and reverse pre-diabetes (blood sugar is between 100~ 126). However, for diabetes that has already occurred, it can only reduce the weight and cannot improve its insulin sensitivity. So if someone claims that fasting or ketogenic diet can cure and reverse diabetes, don't believe it.

Can improve blood fat

Intermittent fasting can improve blood fat index including triglyceride, HDL and LDL. Moreover, intermittent fasting can reduce inflammatory markers associated with atherosclerosis. At the same time, IF can increase parasympathetic nerve activity, and not only that, intermittent fasting can reduce appetite, and in a two-year study, reduce calorie intake by 12%.

Improve cancer cells of specific cancers

Intermittent fasting can improve the sensitivity of cancer cells to chemotherapy and prolong the survival period in some cancers.

Can improve immune rheumatism.

Intermittent fasting can improve asthma, multiple sclerosis and arthritis, all of which are immune diseases. IF can improve the mechanism of immune diseases, mainly from ketone body signals, and can reduce the relationship between inflammatory markers in body serum.

Intermittent fasting can improve postoperative recovery and prognosis of acute nerve injury.

At present, animal studies show that intermittent fasting for two weeks can improve the recovery of acute brain or spinal injury. In human experiments, intermittent fasting can improve the surgical recovery of patients with gastric bypass.

How to do intermittent fasting?

Having said that, how to intermittently fast food? The New England Journal provides two methods: limited eating and the 5:2 rule.

The first month of limited eating: eat within 10 hour five days a week.

The second month: Choose five days a week to eat within 8 hours.

The third month: Choose five days a week and eat within 6 hours.

Fourth month: Eat within 6 hours seven days a week.

The first month of the 5:2 rule: pick 1 day every week and eat only 1000 cards.

Second month: Eat only 1000 cards for two days a week.

The third month: Pick two days a week and eat only 750 calories.

The fourth month: Choose two days a week and eat only 500 calories.

You should pay attention to intermittent fasting.

Many people want to change their eating habits. The first problem is unbearable hunger. The doctor suggested that the body should adapt first, and then start intermittent fasting. If you are too hungry, it means that your liver sugar is too low, your blood sugar is too low, and your fat burning efficiency is not high enough. You will start burning muscles and you must stop it immediately.

In addition, as far as the doctor's experience is concerned, as long as you eat high-quality protein, a lot of vegetables and a proper amount of high-quality starch, you will lose weight quickly.

The full text is quoted with permission, the original text of Dr. Xiao's blog

Full text of English papers

Topic: ketogenic diet, intermittent fasting, bulletproof coffee