I'm a nutritionist - here's the REAL secrets of successful intermittent 急速な／放蕩なing (and who should 避ける it 完全に)

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Intermittent 急速な／放蕩なing has become one of the most popular diets in 最近の years.

信奉者s of the eating 計画（する） - who 徹底的に 削減（する） calories for a day or two each week, or 消費する all their food during a 簡潔な／要約する window of time each day - say that it helps with 負わせる loss, it 減ずるs the 危険 of type 2 糖尿病 and 上げるs their gut microbiome.

And big 指名するs 含むing Rishi Sunak, Jennifer Aniston and Hugh Jackman 断言する by 急速な／放蕩なing to keep their health and 負わせる on 跡をつける.

'Some of the strongest 研究 for 急速な／放蕩なing is around the 可能性のある to 減ずる insulin 抵抗 and lower the 危険 of type 2 糖尿病,' says 略奪する Hobson, 登録（する）d nutritionist at Healthspan and author of Unprocess Your Life.

'Other 可能性のある 利益s 含む 減ずるing oxidative 強調する／ストレス and inflammation in the 団体／死体, which both 増加する ageing and d isease 危険; lowering cholesterol and 血 圧力 and 保護するing brain health.'

Intermittent 急速な／放蕩なing is said to help with 負わせる loss , 減ずる the 危険 of type 2 糖尿病 and 上げるs gut microbiome

Yet 最近の 研究 現在のd at a US 会議／協議会 示唆するd intermittent 急速な／放蕩なing isn't the silver 弾丸 many adherents believe it to be.?

A 熟考する／考慮する of over 20,000 adults by 研究員s at Shanghai Jiao 結社 in?中国?設立する that people who eat within a window of eight hours a day or いっそう少なく may 二塁打 their 危険 of death from heart and vascular 病気, compared with those who 持続する a more typical eating window of 12 to 16 hours.

But Mr Hobson explains: 'This 熟考する／考慮する has not undergone peer review or been published in its entirety, and its findings are based on 関係者s' 報告（する）／憶測d eating habits over just two days.'

He also 公式文書，認めるs that many of the 関係者s may have had pre-存在するing heart problems.

However, while 十分な説得力のない, the 研究 is a 思い出の品 that intermittent 急速な／放蕩なing isn't always a 急速な／放蕩な-跡をつける to 負わせる-loss.

'You can't just eat what you want with intermittent 急速な／放蕩なing if you want to lose 負わせる. You have to eat balanced meals during the feeding period,' says Mr Hobson.

So how can you get all the 利益s of 急速な／放蕩なing without the downsides, and who should 避ける intermittent 急速な／放蕩なing altogether?

Here, Mr Hobson 明らかにする／漏らすs everything you need to know and his 専門家 tips for getting the most out of your IF 計画（する）…

Big 指名するs 含むing Rishi Sunak , Jennifer Aniston and Hugh Jackman 断言する by 急速な／放蕩なing to keep their health and 負わせる on 跡をつける

It can 減ずる your appetite

You might 推定する／予想する 急速な／放蕩なing to make you feel ravenous, but it's been shown to 衝撃 the hormones that help to 規制する appetite.

急速な／放蕩なing 最初 増加するs the levels of the hunger hormone ghrelin but over time, and with 正規の／正選手 急速な／放蕩なing, levels can adjust.

This 潜在的に leads to 減ずるd hunger levels 全体にわたる.

急速な／放蕩なing can help to 改善する sensitivity to leptin, the 'fullness' hormone, so you 持続する satiety for longer, which may help with 負わせる 維持／整備.

Eat the RIGHT calories on 急速な／放蕩な days

If you're に引き続いて the 5:2 diet, the 急速な／放蕩なing days can be tricky to 持続する, 特に if you are not sure what to cook within the 600 or 800 calorie per day 限界.

It's important to remember that not all calories are created equal - and 得るing energy from unhealthy sources such as quickly digested carbohydrates such as UPFs, white bread and sweat 扱う／治療するs, will just 増加する hunger and 原因（となる） 血 sugar 不均衡s.

Instead, 計画（する） your 急速な／放蕩な day 軽食s - and meals on your 'normal' days - around protein, fibre and healthy fats to keep you feeling 十分な between meals.

This will also 確実にする that you get an 適する intake of micronutrients that are 必須の to good health.

A multivitamin, such as Healthspan's MultiVitality プロの／賛成の, could also help make sure you're getting all the nutrients you need.

You might get 'fanger' (that's 急速な／放蕩なing-induced 怒り／怒る!)

You may be familiar with 'hanger', the grumpiness that can 始める，決める in when you're feeling hungry - and 最初, the 増加するd hunger from 急速な／放蕩なing can 原因（となる） the same irritability.

Fluctuations in 血 sugar levels can also 影響（力） mood and low 血 sugar can lead to irritability and mood swings.

急速な／放蕩なing also 誘発する／引き起こすs the 強調する／ストレス 返答 主要な to 増加するd cortisol so during long 急速な／放蕩なing periods this may lead to 増加するd feelings of 苦悩 in some people.

The good news is that your 団体／死体 will adapt to 急速な／放蕩なing so over time these 味方する 影響s can 沈下する.

You won't be able to 演習 at your usual pace

If you are new to 急速な／放蕩なing, then pace your training 開会／開廷／会期s.

This is 特に 関連した to intermittent day 急速な／放蕩なing or calorie 制限, where energy levels are 徹底的に 減ずるd on 急速な／放蕩なing days.

Start with low intensity and 増加する slowly to the point you feel comfortable. This will help to 減ずる the 危険 of 傷害.

If you feel dizzy, lightheaded or weak at any point, then listen to your 団体／死体 and stop 演習ing.

Ask yourself if you need to break your 急速な／放蕩な or even 可決する・採択する another 急速な／放蕩なing method?

急速な／放蕩なing is not suitable for children and 妊娠している women. Some women might find 急速な／放蕩なing more challenging or いっそう少なく 有益な during the second half of their cycle, called the luteal 段階

You'll need to drink more than you think< /h2>

Food 与える／捧げるs to hydration levels in your 団体／死体 so you'll have to 補償する on your 急速な／放蕩なing days with more liquid than usual.

It's even more 決定的な to remain 井戸／弁護士席-hydrated during your training 開会／開廷／会期s and if your workouts are 激しい, and you tend to sweat a lot, 追加する electrolytes to your water to help 補充する lost minerals.

Strength training is best at the end of your 急速な／放蕩な period…

If your 開会／開廷／会期 is strength and 力／強力にする based, then 存在 able to 料金d your 団体／死体 for 回復 afterwards is 必須の.

The trick is to time your workout に向かって the end of your 急速な／放蕩なing window, so if you're に引き続いて the 16:8 and eating between 8am and 4pm, finish your 負わせるs 開会／開廷／会期 before 8am.

Then make sure you're eating enough protein (about 20-25g) after 演習ing so you can help your 団体／死体 make more muscle.

Do your cardio at the start of your 急速な／放蕩な

If you're doing a cardio-based workout (running, cycling, swimming or エアロビクス), try scheduling it for すぐに after your eating window.

So, for those に引き続いて the 16:8, finishing at 4pm, it will be from late afternoon onwards.

You can also 計画（する） your last meal around carbohydrates to 確実にする muscle glycogen 蓄える／店s, which are the 団体／死体's source of energy, are packed to 燃料 your workout.

But is intermittent 急速な／放蕩なing 権利 for YOU?

急速な／放蕩なing is not suitable for children and young teens as they're at a 行う／開催する／段階 of life when the 団体／死体 is still developing, 特に bones.

It may seem 論理（学）の for overweight children and teens to lose 負わせる by 急速な／放蕩なing, but this may result in nutrient insufficiencies and doesn't help them to develop healthy eating behaviours.

It's also not recommended 急速な／放蕩なing for anyone with 増加するd nutritional needs such as during pregnancy or when 回復するing from illness.

Long-称する，呼ぶ／期間／用語 急速な／放蕩なing may 衝撃 on nutrient intake and even more so if someone is also cutting out food groups 同様に.

While there's no universally 'bad' time to 急速な／放蕩な, some women might find 急速な／放蕩なing more challenging or いっそう少なく 有益な during the second half of their cycle, called the luteal 段階.

During this 段階 - between ovulation and the start of menstruation - some women experience 増加するd hunger and cravings 予定 to higher energy 需要・要求するs.

Progesterone levels are elevated, which can 増加する metabolism わずかに and lead to a higher 熱の need.

急速な／放蕩なing can also 悪化させる PMS symptoms such as mood swings, 疲労，（軍の）雑役 and 不快, making it a いっそう少なく ideal time to 制限する food intake.