O défice calórico é fundamental num processo de perda de peso e o cumprimento da dieta é, sem dúvida, o elemento de maior importância.
O segundo elemento fundamental, mais do que o exercício físico, é a atividade física, ou seja, o quanto nos movimentamos ao longo do dia. A caminhada é ideal, sendo a atividade mais importante para perder gordura, pela sua natureza e intensidade. Durante a caminhada é possível gastar entre 3 a 5 calorias por minuto, dependendo da intensidade, significando que 1h30 de caminhada rápida corresponderá a, aproximadamente, 450 calorias de gasto calórico.
É uma atividade válida para a maioria da população, aumenta a nossa longevidade, tem benefícios cardiometabólicos (como por exemplo, diminuir a tensão arterial e a resistência insulínica), diminui os níveis de stress e, consequentemente, aumenta a qualidade de vida.
A tendência é pensar que quanto mais rapidamente acontecer melhor é, mas esta é uma ideia errada.
Se perdermos peso de forma muito rápida, o nosso cérebro não terá a capacidade de acompanhar, em simultâneo, as alterações do nosso corpo, provocando uma descompensação e, consequentemente, uma maior probabilidade e facilidade em ganhar peso novamente.
Por outro lado, se esta perda de peso for muito lenta, poderemos desmotivar e acabar por desistir.
Desta forma, o ideal é encontrar o meio termo entre estas duas situações, como por exemplo, perder aproximadamente 8% do peso inicial no primeiro mês e meio (ex: alguém que pese 80kg, perder 6kg num mês e meio).
No entanto, o mais importante num processo de perda de peso é ganhar hábitos de vida saudáveis que permitam a manutenção dos resultados a longo prazo.
Porque é que há pessoas que engordam mais que outras?
Há dois motivos principais:
– O metabolismo de cada pessoa. Uma pessoa que tenha um metabolismo mais rápido, poderá comer em maiores quantidades uma vez que queimará essas calorias mais rapidamente, e não engordará. No entanto, não há muito que se possa fazer para modificar este fator genético.
– A quantidade de calorias que gastamos diariamente. As pessoas que têm um maior gasto energético devido à sua atividade diária e prática de exercício físico poderão comer em maiores quantidades, comparativamente a pessoas sedentárias, e não engordarão.
Logo, se é uma pessoa que tem um metabolismo mais lento, não culpe apenas o seu corpo pela falta de sucesso na perda de peso. Movimente-se mais, priorize os trajetos a pé e escolha ser uma pessoa ativa, ao longo de todo o dia.
A obesidade infantil, assim como na idade adulta, está relacionada com um maior risco de doença, o que significa que a obesidade em si tem uma maior influência no aparecimento de comorbilidades do que propriamente a idade do indivíduo obeso.
Segundo um estudo recente, com uma amostra de 50 mil jovens, existe uma relação clara entre a obesidade e/ou excesso de peso e comorbilidades como asma, hipertensão, diabetes, transtornos respiratórios e do sono, problemas de pele, transtornos convulsivos, sintomas gastrointestinais, genitourinarios, alérgicos, e transtornos no neurodesenvolvimento.
As conclusões retiradas deste estudo são claras, “mais vale prevenir do que remediar”!
Na presença de excesso de peso, mesmo em idade infantil, a melhor solução é mesmo reverter a situação, através de uma alimentação saudável e equilibrada e da prática de exercício físico regular. Não há milagres!
A realidade é que sim. Com 20 anos, o nosso metabolismo é mais elevado e, uns dos fatores mais importantes para tal, é a interação e os níveis hormonais, nomeadamente, da testosterona e estrogenos. Estas duas estão presentes em ambos os sexos, no entanto, as suas concentrações são muito diferentes.
Normalmente, o metabolismo do homem, pela ação da testosterona e da massa muscular, é 10% mais rápido, comparativamente com o da mulher.
A partir dos 20 anos, o metabolismo decresce, aproximadamente, 5% a cada década e, entre os 30 e os 40 anos, a concentração destas hormonas diminui 2% por ano.
Por volta dos 40 anos, ocorre, mais facilmente, o acúmulo de gordura visceral e a adiposidade aumenta.
A partir dos 50 anos, é muito comum haver uma diminuição acentuada da massa muscular.
Contudo, nós podemos combater estas mudanças através de hábitos alimentares adequados e do aumento do exercício físico.
Why intermittent fasting? Mainly for two reasons:
1- let the body rest to regenerate and function better.
2nd - lose weight, but to lose weight you will also need to eat fewer calories than before starting the process.
The most common types of intermittent fasting are:
12/12- 12 hours you can eat and 12 hours not, preferably at night.
16/8h – 8:00 hours for eating, mainly during the day and 16 hours without eating.
5/2 five days a week to eat normal, without abuse and, 2 days a week to have a very strict diet of about 300 to 400 kcal, based mainly on proteins and liquids.
Any of the previously described seems to have great benefits in the chronic inflammation of the organism and in the control of many immunological diseases, but more studies are needed.
What is Intermittent Fasting anyway?
Intermittent fasting is an eating plan that alternates between fasting and eating at a regular time. Research shows that intermittent fasting is a way to manage your weight and prevent – or even reverse – some forms of illness. But how is it done? And is it safe?
What is intermittent fasting?
Most diets are concerned with what you eat. Or, with the calories you eat. Intermittent fasting is more concerned with what time you eat.
É aliás de aí que advém o nome: jejum. As horas para comer estão pré-estabelecidas e há períodos durante os quais é sugerido que não se coma. O objetivo é fazer jejum durante um determinado período do dia. Também pode funcionar com o ter dias da semana pré-estabelecidos em que se pratica.
This induced fasting can favor metabolism and the consequent burning of excessive calories. There seems to be scientific evidence that proves there are direct health benefits.
The human body has evolved a lot over hundreds of years. In prehistoric times, it was common for man to go without food for an extended period of time. On the other hand, and it wasn't that long ago, people had totally different habits than they do today,
Spent more time outside
Sleep more and at more regular hours
Had more physically demanding jobs
There was no internet or social media.
eat smaller portions
In this 24/7 entertainment world we live in, we spend many more hours sitting on the couch and on top of that many times with a snack to accompany.
These extra calories and less physical exercise add up to a greater risk of obesity, not to mention diabetes, heart disease and others. Nothing that the dear reader doesn't already know. The important thing is that several studies point out that the practice of intermittent fasting seems to point to a certain reduction of this destiny.
How does intermittent fasting work?
There is no type of intermittent fasting. There are many. All methods agree that there are periods when you should eat. It's a matter of time management. A practical example is being able to eat for a period of 8 hours, but fasting for the remaining 16 hours of the day. There are also those who only have one meal a day. There are many forms of intermittent fasting.
The principle behind fasting is that our body, after a few hours without receiving food, stops using what is immediately available in our body and starts burning fat. Metabolism requires it. As there is no sugar to make the body carb, the metabolism uses the available fat.
Johns Hopkins nutritionist Mark Mattson, PH.D even says that “Intermittent fasting contrasts with the normal eating pattern for most people, who eat throughout their waking hours,” says Mattson. "If someone eats three meals a day, plus snacks, and they're not exercising, then every time they eat, they're eating those calories and not burning their fat stores."
Intermittent fasting basically works by prolonging the period of last food intake, to the point where the body starts to go after the fat stores we have accumulated.
Different Intermittent Fasting Plans
To do an intermittent fasting diet, we strongly recommend that you consult us so that your experience is monitored and as safe and effective as possible.
There are two types of basic plans, which may have several variations, but which do not deviate much from the following,
Daily Intermittent Fasting: It is based on having periods of six to eight hours of fasting daily. For example 16/8 intermittent fasting. Fasting for 16 hours and eating for 8. It has one big advantage. There are many people who are able to get used to a regimen with these characteristics. And so it can have long-term effects. The results are lasting.
Intermittent fasting 5:2 : The goal in this case is to have two days a week in which caloric consumption is drastically reduced. A maximum of 500 to 600 calories is ingested. For example fasting on Tuesdays and Fridays and eating normally on the remaining days. Conceptually it makes sense, but it's more difficult to manage. The human being is an animal of habits. Having to change your daily routines to fit this method has proven to be more difficult.
There are also those who advocate longer periods of fasting. It is even possible to speak in consecutive periods of 48 hours. Caution. It could be dangerous. It can even have the pernicious effect of motivating the body to store fat in order to respond effectively to a higher level of hunger.
Matson, in his studies, shows that it can take two to four weeks for the body to get used to intermittent fasting. In the beginning, like any change in habits, we can feel really hungry or not always be in a good mood. Those who manage to get past this stage usually acquire the habit and apply it in the long term. As the effects are visible, motivation grows. People feel themselves improving.
What can I eat with intermittent fasting?
During the times when you are fasting, you can drink water and calorie-free drinks: coffee, tea. You cannot add sugar.
During the periods when you can eat you must continue to have moderation. It is important to follow the advice of Dr. Tallon: avoid fried foods, processed foods, sugars and sweets. You can't make your food schedule a container for all the calorie craziness.
The great advantage of intermittent fasting over other diets is that it allows you to eat a wide variety of foods. Enjoying life and the company of friends and family are factors that contribute to a healthier life.
The Doctor. Tallon considers the Mediterranean diet one of the best diets in general and for anyone who is practicing intermittent fasting in particular. Surely having a diet rich in wholegrain products, vegetables, healthy fats or lean protein can't go wrong.
What are the benefits of Intermittent Fasting?
It seems that fasting is not just recommended for burning fat. There are other positive effects that we must take into account. There is something structural that changes in our body and in our mind.
A study by Mattson particularly important in this regard indicated that there were several benefits associated with the practice of intermittent fasting. For example, it appears that there is a correlation between intermittent fasting practitioners and longevity. Obviously people who practice intermittent fasting seem to tend to be thinner. The curious thing is that this study also seems to point to the brain itself having appreciable improvements in terms of functioning.
“A lot of things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers,” says Mattson in his study.
Some of the additional benefits you should consider,
Reasoning: It seems to be supported by studies that people who do intermittent fasting have sharper thinking, and greater oral skills.
Heart. Blood pressure improves the number of resting heartbeats.
physical performance. With the loss of fat, but the maintenance of muscle mass that causes, makes the motor skills improve as well. In particular, it seems to improve endurance in cross-country sports.
Diabetes and Obesity: Claro que é um dos benefícios mais procurados por este método. Reduz consideravelmente o risco da obesidade. Em estudos com animais, o jejum intermitente impediu a obesidade. Outros estudos parecem corroborar que o jejum intermitente reduz a obesidade dos seus praticantes.
Human tissues. In animals, intermittent fasting reduced tissue damage in surgery and improved outcomes.
What are the risks of intermittent fasting?
Intermittent fasting is not recommended for everyone. Once again we reiterate that if your concern is being overweight. And you want to have a better silhouette, check the Dr. Tallon Clinic
Some of the situations that are contraindicated to use this diet are,
Children and teenagers
Pregnant women
Diabetics of all types.
People with a medical history related to food.
In summary, intermittent fasting is a very effective method for most people. It can change the lives of many. It has huge advantages over other weight loss methods. Starting, for example, with being more effective in the medium and long term.
Keep in mind that intermittent fasting can have different effects on different people. Talk to your doctor.
Symptoms to be monitored closely and that deserve an immediate visit to the clinic can be: anxiety, headaches, nausea or others that appear after starting this practice.
