De meest populaire benadering van periodiek vasten is de 16:8-benadering, die 16 uur per dag vasten vereist; je eet bijvoorbeeld tussen 11.30 uur en 19.30 uur. Een andere versie, alternate-day fasting (ADF), wisselt periodes van 24 uur vasten (die eigenlijk zeer beperkte di\u00ebten met slechts 500 calorie\u00ebn zijn) af met dagen van vrij eten. De 5:2-benadering beperkt het vasten tot slechts twee dagen per week, terwijl het Warrior-dieet volgt op een vasten van 20 uur met \u00e9\u00e9n grote maaltijd die ’s nachts wordt geconsumeerd. <\/p>\n\n\n\n
Intermittent fasting may be easier to sustain than traditional diets<\/h2>\n\n\n\n
Research suggests that counting calories and limiting your food options can cause stress and increase cortisol production, which in turn can lead to diet abandonment, feelings of deprivation, uncontrolled cravings and weight gain. Adjusting to intermittent fasting, a method of planned eating and fasting, is strictly time dependent. Some people want more flexibility when it comes to losing weight.<\/p>\n\n\n\n “Ze willen niet elke dag van de week aan een dieet denken en verliezen hun motivatie na een bepaalde periode van caloriebeperking.”<\/p><\/blockquote><\/figure>\n\n\n\n Following a periodic fasting diet can make it easier to maintain the lost weight over the long term. A two-part study of 40 obese adults, published in Frontiers in Physiology in 2016<\/a>, compared the combined effects of a high-protein, low-calorie, intermittent fasting diet with a traditional heart-healthy diet. The results showed that, although both diets were found to be equally successful in lowering body mass index (BMI) and blood lipids (fatty acids and cholesterol), those on the intermittent-fasting diet showed an advantage in minimizing weight gain after a year. <\/p>\n\n\n\n According to the Centers for Disease Control and Prevention (CDC), 84.1 million people in the United States have pre-diabetes, a condition that, if not treated, often leads to type 2 diabetes within five years. Losing weight, getting more exercise, and being healthy food can help fight type 2 diabetes. <\/p>\n\n\n\n “Als je afvalt, word je gevoeliger voor insuline. Het verlaagt de bloedsuikerspiegel.”<\/p><\/blockquote><\/figure>\n\n\n\n When we eat, our body releases insulin into the bloodstream to provide the cells with energy, but those who are pre-diabetic are insulin resistant, meaning their blood sugar remains high. Intermittent fasting can help people with pre-diabetes, as it reduces the need for the body to produce insulin. <\/p>\n\n\n\n “Als je pre-diabetisch bent of als je in de familie diabetes hebt gehad, kan dit dieet nuttig zijn.”<\/p><\/blockquote><\/figure>\n\n\n\n Research has shown promising results in supporting these claims: A study published in the journal Cell in 2017 found that a diet that mimics fasting cycles could restore insulin secretion and the production of new insulin-producing pancreatic beta cells in mice with could promote types 1 and 2 diabetes. While further research remains to be done, early studies on human cell samples suggest similar potential.<\/p>\n\n\n\n Your circadian rhythm, also called biorhythm or sleep-wake rhythm, is your internal clock and a natural system that regulates feelings of drowsiness and wakefulness over a 24-hour period. Research published in the Annual Review of Nutrition in 2017 suggests that intermittent fasting can help us maintain our body's circadian rhythm, and that can aid in our metabolism. Eating certain foods before bed has also been linked to weight gain and sleep disturbances, especially if they cause acid reflux. <\/p>\n\n\n\n We weten dat de insulinegevoeligheid overdag toeneemt en dat we ’s nachts minder gevoelig zijn voor insuline – hetzelfde geldt voor de spijsvertering. Je vraagt je af of ’s avonds eten werkt tegen onze biologische klok. Als je je bioritme wilt eren, moet je eerder naar bed gaan en slapen, zodat het lichaam zichzelf kan herstellen.<\/p>\n\n\n\n In de Verenigde Staten alleen al sterven volgens de CDC ongeveer 610.000 mensen aan hartaandoeningen – dat is \u00e9\u00e9n op de vier sterfgevallen. Je kunt jouw risico op hartaandoeningen verminderen door een gezonde levensstijl te volgen: goed eten, sporten, niet roken en alcoholgebruik beperken. Onderzoek toont ook aan dat intermittent fasting kan helpen. <\/p>\n\n\n\n “Als je elke dag calorie\u00ebn beperkt, verbetert dit het cardiovasculaire risico, de bloedglucoseregulatie en de insulineresistentie”.<\/p><\/blockquote><\/figure>\n\n\n\n In a small study of 32 adults, published in the Nutrition Journal in 2013<\/a>, an every other day fasting regimen resulted in weight loss and cardiovascular benefits, including improved LDL cholesterol and triacylglycerol concentration. <\/p>\n\n\n\n The studies use the every other day fast, but keep in mind that fasting doesn't mean you don't eat, just eat less during the day. This type of diet represents a different way of doing things, and it may appeal to some as they can limit a few days of the week instead of every day. <\/p>\n\n\n\n Research shows that the benefits of intermittent fasting can mimic the effects of very low-calorie diets, which are good for fighting aging. A study published in the journal Cell Metabolism in 2014<\/a> found that fasting can slow aging and help prevent and treat disease. It revealed that fasting triggers adaptive cellular stress responses, resulting in a better ability to cope with more stress and fight disease. <\/p>\n\n\n\n Low-calorie diets increase mitochondrial stress, and the benefit is anti-aging. The better your mitochondria (the powerhouse of our cells) work, the better your body works.<\/p>\n\n\n\n Het periodiek vasten kan de grootste voordelen opleveren voor mensen met overgewicht, maar mensen die een plateau hebben bereikt met hun inspanningen om af te vallen, kunnen merken dat intermittent fasting hun metabolisme een vliegende start kan geven en kan helpen bij hun vooruitgang. Het kan ook gunstig zijn voor mensen met spijsverteringsproblemen. Als je merkt dat je spijsvertering ’s avonds traag verloopt of als je’ s nachts spijsverteringsproblemen hebt, kan eerder eten en ’s nachts vasten helpen.<\/p>\n\n\n\n Sometimes trying something different, like intermittent fasting, is enough for some people to get back on track with their weight loss goals. <\/p>\n\n\n\n If you are an all round healthy person, there is no risk of trying intermittent fasting. But anyone with an eating disorder, a history of eating disorders, or body dysmorphism should not attempt to fast this form of diet intermittently. People with type 1 diabetes, women who are pregnant or breastfeeding, and those taking prescription medications that must be taken with food at a specific time are also not eligible for intermittent fasting. One of the biggest drawbacks of intermittent fasting is that it can be difficult on your social life, especially if you enjoy eating out (and having a drink). <\/p>\n\n\n\n It is not always safe to exercise heavily on fasting days. If you eat only 25 percent of your daily calories and still exercise, you may experience problems on those days. Your body needs energy from glycogen stores to exercise, and when these levels are low you feel weak. Even if you have low glycogen levels, your body will break down proteins (the building blocks of muscle) for fuel, resulting in muscle loss. <\/p>\n\n\n\n While it is not that difficult to exercise on the day of your fast, it is difficult the day after you fast because your energy stores are depleted by the fast. Another problem with intermittent fasting is that many people get hungry after exercise, which can lead to the fast being broken as a result. Planning your meals can help you lose weight and control your weight, but it's still important to keep your body fueled when you are more physically active. If intermittent fasting seems too ambitious, learn to make the small changes in your diet that can help you lose weight.<\/p>\n\n\n\n Sources include AbbeysKitchen (link<\/a>), ScienceDirect (link<\/a>), TheHealthy (link<\/a>)<\/i><\/small><\/p>","protected":false},"excerpt":{"rendered":" Periodiek vasten is meer dan alleen een manier om af te vallen. Door het tijdsbestek waarin je eet te verkleinen, kun je veroudering vertragen, het cardiovasculaire risico verlagen en de slaapkwaliteit verbeteren. Lees verder voor meer informatie. Wat is periodiek vasten? Intermittent fasting – periodes van vrijwillige onthouding van eten en drinken – is een […]<\/p>","protected":false},"author":1,"featured_media":639,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"tdm_status":"","tdm_grid_status":""},"categories":[4,5],"tags":[12,15,10,6,7,14,16,8,11,9,13],"_links":{"self":[{"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/posts\/67"}],"collection":[{"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/comments?post=67"}],"version-history":[{"count":27,"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/posts\/67\/revisions"}],"predecessor-version":[{"id":537,"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/posts\/67\/revisions\/537"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/media\/639"}],"wp:attachment":[{"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/media?parent=67"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/categories?post=67"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/tags?post=67"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Intermittent fasting helps maintain weight over the long term<\/h2>\n\n\n\n
Intermittent fasting can help people at risk for diabetes<\/h2>\n\n\n\n
Intermittent fasting helps to synchronize your biorhythm and to fight against metabolic diseases<\/h2>\n\n\n\n
![\"Intermittent](\"https:\/\/codetofreedom.com\/wp-content\/uploads\/2021\/01\/2021-01-24-Periodiek-vasten-helpt-bij-het-synchroniseren-van-je-bioritme-en-bij-het-bestrijden-van-stofwisselingsziekten-1024x684.jpg\")
Intermittent fasting can lower your risk of cardiovascular disease<\/h2>\n\n\n\n
Intermittent fasting can slow the aging process<\/h2>\n\n\n\n
Intermittent fasting works for different types of goals<\/h2>\n\n\n\n
Intermittent fasting is not for everyone<\/h2>\n\n\n\n
Intermittent fasting can affect your exercise regimen<\/h2>\n\n\n\n