How not to earn obesity by starving: explains an endocrinologist with 23 years of experience
Snacks - is it possible or not? I'm sure most of you are deeply confused on this issue.
Let me explain to you how the matter is from the point of view of basic human physiology. It cannot change in the same way as the fashion for different diets, starvation and marketing strategies of manufacturers of different snacks changes.
Intervals between meals: not less than three, but not more than five hours
- A person should eat no earlier than three hours from the previous meal and no later than five hours.
We do not take dinner into account: at night we are "fed" by our fat reserves. It will be correct if approximately 10-12 hours pass between dinner and breakfast.
Where did these numbers come from - 3-5 hours? Why not 2 or 6?
From the same place, from physiology.
Three hours is the average time for the digestion of most types of food that make up the average human diet - that is, some types of meat, fish, vegetable fiber. Some of the cereals are digested even faster. And, for example, pork and beef linger in the stomach for up to 5 hours, and, in principle, all this time we feel full.
That is, greatly simplifying, we can say: this is the time when food is digested in the stomach. And we need to eat when the stomach is empty.
Why not fast for more than 5 hours?
Because with a large amount of time without food, such an important biochemically active substance as lipoprotein lipase (LPL). She, like a watchdog, monitors the level of nutrients, and if they are not supplied regularly and for a long time, then LPL increases its activity in adipose tissue. AND the formation of fat reserves begins.
If food comes at the same time and in the indicated intervals, then the body works like an ideal clockwork and does not distract the owner from important matters.
What about intermittent fasting?
Its adherents refer to Nobel laureate Yoshinori Osumi and his research on beneficial autophagy, finding confirmation of this healthy fasting theories.
But the fact is that the scientist discovered the mechanism of the natural process of self-purification, destruction and processing the internal components of the cells of living organisms, and did not prove that a person needs to starve for health. Autophagy is a constant process in the body of any person, hunger accelerates it, rather than starting it. In other words, everything works fine there and without giving up food. The scientist has spoken out many times against his name being manipulated in order to promote any methods of fasting. There is still a lot to study before drawing any conclusions.
Why fast food is a bad snack
Opponents of snacking say that every meal is a burst of insulin and that's bad for your health. By itself, the release of insulin is natural and you should not be afraid of it.
Here we must say that snacking on food rich in simple sugars (for example, there are a lot of them in fast food) leads to a too sharp release of insulin. Which, in turn, tries to lower blood sugar as quickly as possible. And this leads to the fact that soon enough the center of hunger is again excited, and we are hungry.
But these things won't happen if as a snack, we will use proteins with plant fiber.
Important in general do not overeat sweet or high-calorie, because it will contribute to the excess accumulation of adipose tissue. In the adipose tissue, systemic inflammation inevitably occurs with oxidative stress, against the background of which insulin resistance develops and the cells of the pancreas (not only they), which produce insulin.
To be continued
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