Can I eat once a day

What is the essence of the diet

This kind of short-term fasting. It is assumed that during the day you do not eat for a long time and did not even drink anything caloric. The ratio of the time when you can not and you can eat - 23: 1. That is 23 hours a day you fast, one hour calories. Most people only eat dinner.

What You Can Eat

There are different versions of the diet. Some offer a healthy food, rich in nutrients. Others are allowed to eat whatever he wants. The main thing that it was one meal.

what are the pros

• rapid weight loss.
• Easy to stick to the diet because they do not need to count calories.
• It can not be broken because it is allowed to eat anything.

Perhaps short-term fasting:

• It helps reduceEffects of intermittent fasting on health markers in those with type 2 diabetes. blood sugar levels and weight in people with Type II diabetes.
• a positive effectComparison of Intermittent Fasting Versus Caloric Restriction in Obese Subjects. sleep cycles and food in people with obesity and increases life expectancy.
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• improvesImpact of caloric and dietary restriction regimens on markers of health and longevity in humans and animals. memory and the cardiovascular system.

However, much of the research conducted with the participation of men. Influence of diet on the female body is less studied. Most likely, it is different because of the female hormonal cycles. In addition, women other nutrient requirements. For example, they need more iron. During fasting, you do not get it in sufficient quantities.

Are there any risks

Power once a day - a rather risky approach. During the day, you may encounter symptoms such as:

• a strong sense of hunger;
• shiver;
• weakness;
• irritability;
• inability to concentrate;
• overwork.

Especially great risk people with underlying diseases, such as diabetes, Hypoglycemia (low blood sugar), thyroid diseases. They definitely need to eat several times a day.

During one study foundEffect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults.That short-term fasting increases levels of bad cholesterol (LDL). And it is connected with the additional risk of heart disease, in particular stroke. In addition, the participants after completion of the diet did not lose more weight than those who simply cut your calorie intake per day.

Also during this diet increases the risk of binge eating. It is an eating disorder in which people eat a lot of food in a short period of time. Even after already ate.

What are the safe alternative

Meals seem very attractive, when you want to lose weight quickly. However, there are safer ways to lose weight.

1. Exercise regularly. Try every week to devote at least 150 minutes cardio. For example, jogging or aerobics.
2. Keep a food diary. You will notice that the harmful eat and when.
3. Get support. Support for loved ones or those who also want to lose weight will help you not to give up.
4. Eat a balanced. Eat enough fruits and vegetables, reduce the consumption of fast food.
5. Consult a physician. It will determine whether you have any diseases that affect weight.

conclusions

Such a diet will not work for everyone. Before we move on it, carefully assess all the risks. Although researchers have found advantages of short-term starvation, Data are insufficient. It is impossible to say exactly how much it is safe.

If you want to lose weight, start with small gradual changes in diet and lifestyle. Talk to your doctor or dietitian, especially if you have a background of the disease.