When to eat?
And again, a topic to which there will probably be no clear answer. Never mind, I'll try to find correlations and some of it will come out. Let's look first at what the experts say.
There has been a lot of talk lately about intermittent fasting, such as Dr. Jason Fung using this method to treat diabetic patients. He claims that fasting is easier than following a diet. He does not have to explain to patients what can be eaten and what can't, it's cheaper, they do not have to look for anything special. Just eat every other day. One day you eat more, the next day you just drink, so overall you eat less. In patients with worse diabetes, he then uses longer fasts of several days. It is said that when you do not eat anything, it is easier, you are not hungry and the body does not go into "energy saving mode".
Undoubtedly, you will strengthen your health with a reduced caloric intake. This is evident from a number of studies. Reduced caloric intake can, for example, solve the metabolic syndrome within a few weeks. However, the catch is that if you return to your original diet, your metabolic syndrome will get worse again. It is possible to limit caloric intake, but it cannot be endured in the long run. Eventually you end up at the open fridge and eat whatever you come up with. Reducing carbohydrate intake, especially sugar, can help a little.
In addition, some doctors argue that even a one-day fast in older people can mean a loss of muscle mass, and this is not a negligible problem. Muscle mass is difficult to gain in old age. So shorten the fast even more? Such a solution is offered, it is also intermittent fasting. You will choose a several-hour window in which you will eat and you will not be eating for the rest of the day. For example, if you eat your last meal by 6 PM and have your first meal at 10 AM, it's a sixteen-hour fast. This method seems to be the simplest, while giving the body enough time to cleanse and rest from food.
Let's now look at what such a sixteen-hour fast does to the body.
It is clear that we are not all the same. A healthy and young body, when eating, switches easily and quickly from the release and burning of fats to the storage of fats and glucose with a minimum of insulin. It also easily switches back after eating to the release of energy from fats and their conversion into ketones. While children only take a few hours after a meal, adults take 12 hours or more.
So if you have some extra pounds of fat, then you only start releasing more energy from adipose tissue in the morning. And only if you had dinner early enough. To lose weight, keep out in the morning. In the morning it is usually the easiest.
Why is fasting effective? It's quite simple, I already mentioned it in the article on metabolic syndrome, which reduces the rate of fat burning because mitochondria lack reduced glutathione GSH. They are also damaged by omega-6 peroxidation. Fasting will shift this limit up, the longer the fast, the greater the shift. At the same time, there is also an increase in the formation of ketones from long-chain fatty acids in the liver. So the larger the reserves of mitochondria, the more they signal well-being and do not prevent the cell from receiving glucose. This means less insulin resistance. I don't know how fasting does this, maybe the cell is able to clean up the old ones and create new mitochondria when it's allowed to do so. In each case, the blood levels of insulin and glucose will be reduced.
We already know that we can increase the level of reduced glutathione by supplementing with glycine and vitamin C. When combined with fasting, we can speed up the process of improvement. Put a teaspoon of glycine and a quarter teaspoon of ascorbic acid in a glass of water in the morning. Feel free to add a magnesium supplement as well. If you take a hot drink, add a few teaspoons of MCT oil containing C8:0 and C10:0 mixed with butter. You will significantly improve fat burning without increasing insulin levels. Don't sweeten!
But we still have to look at the key moment, breaking the fast. This is always a critical moment. Why? Well, if you decide to eat after a long period of fasting, it is very advisable to first tell the body that you will eat. It will take him a while to prepare for it, about half hour. What kind of preparation is that? Stopping the release of fats from adipose tissue, stopping the breakdown of triglycerides into free fatty acids and removing the remaining free fatty acids from the blood by VLDL trucks. This is a protection because higher insulin and blood glucose during a meal are intolerant to long free fatty acids. We do not want to cause problems associated with the formation of fats in organs and cells.
Do you already know what a small appetizer or soup before the main meal is for? Just to prepare us for the main course. Our ancestors were not fools. My grandmothers also added butter to everything. As we know, butter contains a whole spectrum of fatty acids from short through medium to long. May be they suspect that mitochondrial complexes need to be activated as much as possible so that they do not have problems burning fat after a meal? But that's just speculation, I know.
So let everyone choose what suits them best. I have outlined the principles, just apply them.
I still have to add a small warning. If you already have a problem with diabetes, if you are already taking medicines to lower your blood sugar or if you already need insulin, you must be very careful and talk to your doctor about possible dose reductions. Hypoglycaemia should be avoided. If you do not take any medication, hypoglycemia will not occur, the body will take care of itself.
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