All language subtitles for How Often Should You Do Intermittent Fasting.eng.eng

Recentemente me perguntaram sobre a a frequ�ncia|
com a qual dever�amos fazer jejum intermitente.

boa pergunta.
e h� v�rias maneiras de faz�-lo e

vejamos as diferentes formas de faz�-lo.| Voc� tem algo chamado

"5 e 2", que eu particularmente n�o gosto|
Nos 5 dias da semana

voc� come o que quiser e
nos outros 2 dias, que podem ser no final de semana

voc� faz um jejum intermitente
que na verdade n�o � intermitente

jejum � quando voc� reduz
suas calorias a 500 por dia

mas isso � um tipo de imita��o de jejum
O problema �: s�o necess�rios de

3 a 5 dias para se adaptar � cetose
e se voc� comer o que quiser por 5 dias

nos outros 2 dias em que voc�
consumir 500 calorias voc� estar� com muita fome

e muita vontade de comer.
Se voc� fizer isso pela perda de peso

voc� ter� um pico de insulina
nesses dias e eles ser�o

insignificantes. Portanto n�o recomendo.
Existe tamb�m este em que

voc� n�o come nada por um dia
e no outro dia

voc� come.
Isso ser� dif�cil porque levam de 3 a 5 dias

para se adaptar totalmente a cetose.

principalmente se voce tiver
resist�ncia a insulina. O fato � que

leva mais tempo, portanto um dia em si
n�o lhe proporciona muita adapta��o

Eu recomendo o jejum di�rio
Um deles �

o de 16 e 8, que � provavelmente
o mais comum

em que voc� faz jejum por 16 horas, mas
tem uma janela de 8 horas pra comer

exemplo: o tempo entre seu caf� da manh� e
jatar. Ou entre seu almo�o e jantar

dentro de um total de 8 horas porque
n�o � especificado se voc�

vai comer 2 ou 3 refei��es
mas voc� tem uma janela de 8 horas

e um jejum que dura 16 horas.
para muitos isso pode ser

muito bom, mas a chave �
n�o beliscar durante esse tempo e al�m disso

� interessante come�ar com
duas refei��es e n�o comer nada mais

al�m do que est� dentro da janela de comida
portanto coma a primeira refei�ao e aguarde 8 horas

at� a segunda refei��o e n�o coma mais nada
e assim voc� ter�

o benef�cio desse jejum ap�s a segunda refei��o
at� a primeira refei��o do

dia seguinte e assim voc� tem 20 horas de jejum
Eu gosto muito desta op��o pois

voc� presencia ainda mais benef�cios
principalmente anti-envelhecimento e � muito

terap�utico para o seu c�rebro e cora��o
e serve para muito mais

� bom para reparo. Por exemplo:
Digamos que sua primeira refei��o � �s 14h

e a segunda refei��o �s 18:00
Essa seria a janela de 4 horas para comer,

com 20 horas de jejum e
voc� n�o ir� comer nada durante

esse per�odo. Voc� pode beber �gua ou
um caf�, at� mesmo com um pouco de creme

pode tomar suas vitaminas, tomar seu ch�,
provavelmente com algo como Stevia

mas voc� n�o est� se alimentando pois
uma refei��o real iria an actual meal will trigger insulin so

this is a very very good one and then
you have ohm at one meal a day and a lot

of people are doing this with fantastic
success it's even better than this if

you can do it if you're over the age of
50 and you want to lose weight this is

probably what you want to shoot for as
you get into it and adapt to it because

not only are you gonna lose weight
pretty quick but if you have any type of

blood sugar issues
you're gonna fast for it what 23 hours

so it's a lot of so it's a lot of good
repair action now if you are a diabetic

and you have a slow metabolism and
you're postmenopausal I recommend doing

one meal a day every other day now I
would work up to that but some people

need to do that to see even more change
especially if they're not seeing a lot

of weight loss in their midsection and
they just need to take it to the next

level and with this - you can also add
periodic prolonged fasting so you're

fasting a little longer maybe every two
weeks or every month maybe you go for 48

hours or 72 hours that just puts the
icing on the cake maybe I shouldn't talk

about cake the key thing is always make
sure you're doing keto healthy keto

with intermittent fasting because a lot of
times these programs allow you to eat

you know have a cheat meal
well ideally we don't want to do that

because it just kind of sets us back
there's alternative foods that you can

eat to give you a dessert or that you
eat with the meal not as a snack that

are very similar to some of the pleasure
foods out there so it's when you're

doing these right here every single day
you're really allowing your body to

adapt and get into it and so it's very
easy at that point because you're not

craving anything anymore so your hunger
is gone these other ones you know I

can't say that your hunger is gonna go
away from that

also you wanna look at the purpose for
doing it let's say you want to lose

weight well it really depends on your
metabolism if your metabolism is fast

then you can get away with somewhere in
here

okay maybe 18 and 6 if it's slow you're
gonna have to go to oh man or even one

meal a day every other day now if you're
doing it for health reasons let's say

you have Alzheimer's Parkinson's or
epilepsy or some other health problem I

think this would be perfect for you one
of the challenges that you may have if

you want to not lose as much weight is
that your insulin is gonna be so low so

you're gonna lose a lot of weight so you
may want to just eat large meals on

those two meals and make sure you add a
little more fat maybe keep your carbs at

60 grams okay a little bit higher than
what we normally recommend which is 20 to 50

so I mean if you're like in your 20s you
can probably handle that going into in a

minute fasting this is what I recommend
start off with three meals a day you

might already be on that but you also
might be snacking so the first step is

to cut out the snacking okay especially
at night that's number one now if you

find that difficult just add some fat to
the meal okay then what happens is use

the rule don't eat unless you're hungry
okay in the morning am i hungry

let's say you're not then don't eat go
as long as possible

without eating okay so ideally the first
meal would be at the lunch time

okay but if you're still hungry in the
morning it could be the day before that

supper the day before you had too many
carbs okay that could be why or you may

need to add more fat to the meal or you
just have to give it more time or you

need to add some MCT oil to your coffee
here to allow you to go longer okay so

anyway when you do that you're gonna go
longer and long and longer so you let's

say you have your breakfast here and
then the next day it's here and here and

then finally you're here okay so then
you have two meals a day and then let's

say you want to go to one one meal a day
then you slowly start to eat later and

later later so you do one o'clock two
o'clock three o'clock that depending on

your hunger let your body tell you when
to eat adding fat when necessary and

then make sure that you're also doing
your nutrients - that will help cravings

as well and make it a lot easier alright
there you have it there's my answer to

how often you should do intermittent
fasting so if you want more knowledge on

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