Jennifer Aniston, Chris Hemsworth are fans of intermittent fasting – and it may reduce the risk of type 2 diabetes; Experts say when and what you eat also matters

Jennifer Aniston, Halle Berry, Scarlett Johansson, Hugh Jackman and Chris Hemsworth have more in common than fame. These Hollywood stars have also tried or followed intermittent fasting to stay fit and improve their overall health.

If practitioners limit their eating periods to a few hours a day or a few days a week, they voluntarily fast the rest of the time.

During periods of fasting, the body does not have enough glucose for energy, so it breaks down stored fat, a process called ketosis.

The benefits of IF are well documented. In addition to weight loss, it is found:

• Reduces inflammation and improves conditions associated with inflammation such as arthritis;

• Protect the heart;

• Boost brain function;

• Cancer prevention;

• Relief from digestive problems;

• Increase life expectancy; And

• reduce the risk of diabetes type 2 By reducing insulin resistance and blood sugar levels.

But it seems that when you eat also matters, especially with regard to risk markers of type 2 diabetes. A recent Australian study found that a fasting diet that focuses on eating early in the day could be the key to reducing the risk of developing the disease.

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This study was published in the scientific journal Nature Medicine.

While participants on both diets experienced the same amount of weight loss, those who fasted three days during the week, eating only between 8 a.m. and 12 p.m. on those days, lost six more calories than those on a daily, low-calorie diet. Showed greater tolerance to glucose after a month. Diet. Diet according to senior author, Professor Leonie Heilbron of the University of Adelaide.

“Participants following the intermittent fasting diet were more sensitive to insulin and also experienced greater reductions in blood lipids than those following the low-calorie diet,” they said.

Type 2 diabetes occurs when cells in the body’s muscle, fat and liver become resistant to insulin, resulting in inadequate absorption of glucose from the bloodstream and increased blood sugar levels, says the Lifestyle Management Center in Hong Kong. says dietitian Mia Holm, manager of. Adventist Hospital.

Alice Kong, a professor in the department of medicine and therapeutics at the Chinese University of Hong Kong, says while the differences between the two Australian study groups went away after 18 months, the study highlights the benefits of a new dietary approach to traditional medicine.

If you want to try IF, Holm says it’s easiest to start with the 12:12 fasting-eating pattern — fasting for 12 hours and eating for 12 hours. Once you are comfortable with this schedule, you can gradually increase it to 14:10 and then 16:8.

“According to various studies, skipping dinner is better than skipping breakfast, as eating breakfast supports healthy circadian rhythms,” she adds.

“For people who want to be in sync with their circadian rhythm, eating between 8 a.m. and 6 p.m. may be an ideal schedule. If skipping dinner isn’t possible, I recommend consuming most of your calories during the day, eating a light dinner, and eating at least three to four hours before bed.

She cautions that IF is not suitable for children, teenagers, pregnant or breastfeeding women, and individuals who are physically fragile or have nutritional deficiencies.

IF is not license to consume unhealthy foods, such as sugar and fat-laden cakes and pastries, soft drinks, deep-fried products that are high in saturated fat and salt, and ultra-processed or junk foods that contain zero nutrients. provide elements. To get the health benefits of IF, you should choose nutritious food.

Studies have shown that people who consume high amounts of saturated fat — usually found in meat — and animal fat have twice the risk of developing diabetes than those who consume low amounts, Holm. They say.

Both the American Diabetic Association and its Canadian counterpart advocate eating a whole-food, plant-based diet for managing type 2 diabetes. Composed of whole grains (like brown rice and oats), green leafy vegetables, fruits, legumes, beans, seeds and nuts, this diet is rich in fiber and low in unhealthy fats, salt and sugar.

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Holm says that if you feel hungry while fasting, your hunger should subside after 30 minutes. Drinking zero-calorie liquids like water or plain tea can help satisfy your hunger.

She says this is why it is important to eat adequate and nutritious food during the lactation period, especially if you are physically active. Because they contain more fiber and nutrients, plant-based foods will satisfy you more than refined and processed foods.