Benefits of the Fasting diet.

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In this article we will discuss the cardiovascular and preventive properties of the fasting diet. If you use 500 to 600 calories wisely on fasting days, you are likely to consume very few calories from saturated fat, and you will choose high fiber foods such as fruits and vegetables, which is in accordance with the definition of a healthy diet for the heart widely accepted by the medical community, which maintains cholesterol levels and blood pressure to the point, as well as keep heart diseases away from your body.

Can you prevent or control diabetes?

It could become a viable option for the prevention of type 2 diabetes

Side effects of the Fasting diet

Some of the contraindications in this fasting diet result in many groups of people who should not fast, including women who want to become pregnant, pregnant women, children and adults with type 1 diabetes, with eating disorders or who are themselves thin. In addition, those with health problems or who consume medications should consult with their doctors before starting this diet.

The diet of fasting and its nutritional properties.

Fats . Government recommendations say that 20 to 35% of daily calories come from fats. A daily sample menu taken from "The Fasting Diet" provides 40%. The example menu is oriented to fasting days.

Protein . In the example menu, 17% of calories come from protein, which meets the government's recommendation of 10 to 35%.

Carbohydrates . The government recommends that 45 to 65% of daily calories come from carbohydrates. The example diet provides about 45% in a day of fasting.

Sal . Most Americans consume too much salt. A daily maximum of 2300 milligrams of Sodium is recommended, but if you are 51 or older, or you are African-American, or have hypertension, diabetes, or chronic kidney failure, your limit is 1500 milligrams . The example diet gives you only 262 milligrams.

Other essential nutrients . The Dietary Guidelines of 2010 call them "nutrients of interest" since many Americans consume very little of any or some of them:

Fiber . Getting the recommended daily amount - 22 to 34 grams for adults - helps you feel full and promotes proper digestion. In this diet, vegetables, fruits, beans and whole grains are recommended (all are important sources). The daily diet of example provides you with about 14 grams.

Potassium . An appropriate amount of this important nutrient, according to the Dietary Guidelines of 2010, controls the ability of salt to raise blood pressure, decrease bone loss and reduce the risk of developing kidney stones . But it is not so easy to acquire the 4700 milligrams recommended from food (bananas have a high potassium content, however you would have to eat 11 a day). Most Americans consume very little amounts of potassium. The daily menu of example is not enough, to only provide 950 milligrams.

Calcium . It is essential not only to form and maintain bones, but also for the proper functioning of blood vessels and muscles. Many Americans do not consume enough. Women and anyone over 50 should strive especially to comply with government recommendations of 1000 to 1300 milligrams per day . The sample menu provides you with 529 milligrams.

Vitamin B-12 . Adults should consume 2.4 micrograms of this highly important nutrient for an adequate cellular metabolism. Fish such as salmon and trout, along with eggs and yogurt, are important sources. The sample menu provides about 2.1 micrograms.

Vitamin D . Adults who do not expose themselves sufficiently to the sun, have to obtain the 15 micrograms recommended by the government of food or supplements to reduce the risk of fractures. the example menu provides 3.3 micrograms.

How easy is it to follow a fasting regime?

It depends. The fact of drastically lowering calorie consumption on fasting days can be a challenge. But during five days of the week you will not have to follow any rule.

Convenience : The simplicity of the fasting diet makes it quite convenient, since you can count the calories and stop. The biggest drawback is in the very premise of the diet: it ignores hunger and consumes few calories on two days of the week.

Fullness : Expert nutritionists are very clear on the importance of satiety, the feeling of satisfaction knowing that you have eaten enough. However, there is a high probability that, at least at the beginning of the diet, you will not feel full on fasting days.

Does this diet to lose weight allow restrictions and preferences?

Most dietitians can customize the fasting diet to their needs:

• You can make your diet vegetarian or vegan with subtle changes such as replacing all animal products with options that suit your diet.
• You can make your diet gluten-free, if your food choices are certified as gluten-free.
• You can get it low in salt, but you should review the information in the recipes and monitor your sodium intake.
• Of course you can use only Kosher ingredients.
• And yes, you can adapt your diet to the parameters of Halal.

Should you do weight-loss exercises with this diet?

The Fasting Diet is only a feeding pattern, which does not mean you should not exercise. Being physically active decreases the risks of developing heart disease and diabetes, helps maintain an ideal weight and increases energy levels. Many experts suggest at least 30 minutes of moderate exercise a day (like quick walking) on ​​almost everyone, or every day of the week.