Förmåner
Nu när du fått höra om Dr Mosleys resa, hans forskning och den livsstils-hyllande metoden 5:2, tilsammans med min framgång och erfarenhet av den, kanske du har några frågor eller förbehåll. Tillåt de följande förmånerna att guida dig till att göra ditt livs bästa beslut! Kom bara ihåg att se till att inte använda dina ickefastande dagar som en anledning att äta för mycket. Detta är ett nytt sätt att leva hälsomsamt och längre. Periodisk fasta med kaloribegränsning, så väl som högintensiv träning, har många förmåner. Låt oss ta en titt på studierna angående dessa förmåner så att du kan känna dig säker på att 5:2 dieten är för dig!—de många förmånerna förutom viktnedgång!
Låt oss ta en titt på studierna över dessa förmåner så att du kan känna dig säker på att 5:2 dieten är för dig!
Var god notera att om du är gravid eller tonåring så bör du inte prova på 5:2 och om du tar läkemedel bör du rådfråga din läkare.
Denna lista över förmåner kanske verkar extraordinär — och det är den också! Vetenskapen bakom periodisk fasta är inte ny, den är baserad på århundraden av kulturobservation, näringsstudier och kända matvanor. Vetenskapen och forskningen är överflödande och lovande. Låt mig redogöra för några av hälsoförmånerna som kan ske med 5:2!
Lev Längre! Lev Hälsosammare! (med 5:2 dieten)
5:2 är en metod av periodisk fasta (eller kaloribegränsning) där man väljer två dagar av veckan då man äter 500 eller 600 kalorier beroende på kön, 500 kalorier för kvinnor och 600 kalorier för män. Som du vet så är 5:2 metoden utvecklad från Dr Mosleys forskning. Periodisk fasta eller kaloribegränsning är ett sätt att ändra dina matvanor.
Personer som har valt dessa livsstilar har studerats under generationer för att fastställa effekterna av denna typ av födointag. En längre livslängd[i]har noterats hos de personer som har en kaloribegränsad diet. En aspekt av detta längre liv är de lägre nivåerna av oxidativ stress, cellreparation som sker och således avstannar åldrandet, samt ett ökat insulinmotstånd. 5:2 kan ge din kropp ett bättre immunförsvar. Dagarna med lägre kaloriintag tillåter kroppen att reparera sig själv.
Effekten av viktnedgång (speciellt bukfetma har kopplats till ökande karidovaskulär sjukdom och typ 2 diabetes) tillåter triglyceriderna att sänkas vilket i sin tur förbättrar kolesterol, beläggningsbildning i artärer[ii], blodlipider, blodsocker och förhindrar på så sätt kardiovaskulära[iii] sjukdomar så väl som njursjukdom[iv], diabetes[v], endokrin[vi] , stress, cancers[vii] och stroke[viii] . När cell reparationen[ix] ökar gör anti-åldrandet det likaså. Cellreparationen, återställningen av insulinkänslighet och restaurationen av fettvävnaden (bukfetma) och skydd mot inflammation bidrar alla till dessa fantastiska förmåner — även för ditt humör[x] !
Många studier har gjorts inom kulturer där en ökad livslängd är vanligt förekommande. I forna tider, till exempel, då fasta var en del av religion så väl som ett resultat av begränsade skördar och mattillgänglighet, resulterade ett intag av lägre kalorier en längre livslängd. Klicka här[xi]för en hel studie av Dr. Mosley angående alla dessa förmåner och denna forskning.
Med en lågkaloridiet, en som är exemplarisk av 5:2 med sin periodiska fasta, ökar möjligheten för mental kognition att förbättras. Studier visar att hjärnan[xii] blir mer aktiv, möjligheten att förebygga Alzheimer’s[xiii] [xiv] ökar, och motståndskraften mot Parkinson’s[xv]ökar också. Studierna har visat överväldigande resultat angående hur förvandlingskraftig kalorirestriktion är för kroppen gällande återställningen av sjukdomar och ett ökad skydd, bortom ren viktnedgång, till en sådan utsträckning att många fler studier pågår.
Mark Mattson[xvi], proffessor av neurovetenskap och Direktör över John Hopkins University i Baltimore säger, “Vi har dragit igång en pilotstudie av 20 kvinnor i åldrarna 55-70 som är i farozonen för at utveckla Alzheimers.” Hans studier visar att kaloribegränsning kan hålla igång hjärnan vilket även skyddar mot demens; “Överlevnadsinstinkten förmår oss att fortsätta leta efter mat och denna hjärnaktivitet i sig tros skydda mot demens” förklarar Proffessor Mark Mattson.[xvii]
[i] Fontana, Luigi, Linda Partridge, and Valter D. Longo. “Dietary Restriction, Growth Factors and Aging: from yeast to humans.” Science (New York, NY) 328.5976 (2010): 321. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3607354/
[ii] Fontana, Luigi, et al. “Long-term calorie restriction is highly effective in reducing the risk for atherosclerosis in humans.” Proceedings of the National Academy of Sciences of the United States of America 101.17 (2004): 6659-6663.
https://www.pnas.org/content/101/17/6659.short
[iii] Eshghinia and Mohammadzadeh Journal of Diabetes & Metabolic Disorders 2013, 12:4 https://www.jdmdonline.com/content/12/1/4
[iv] Börgeson, Emma, and Kumar Sharma. “Obesity, immunomodulation and chronic kidney disease.” Current opinion in pharmacology (2013). https://www.sciencedirect.com/science/article/pii/S1471489213000714
[v] Azevedo, Fernanda Reis de, Dimas Ikeoka, and Bruno Caramelli. “Effects of intermittent fasting on metabolism in men.” Revista da Associação Médica Brasileira 59.2 (2013): 167-173. https://www.scielo.br/scielo.php?pid=S0104-42302013000200017&script=sci_arttext&tlng=pt
[vi] Azevedo, Fernanda Reis de, Dimas Ikeoka, and Bruno Caramelli. “Effects of intermittent fasting on metabolism in men.” Revista da Associação Médica Brasileira 59.2 (2013): 167-173. https://www.scielo.br/scielo.php?pid=S0104-42302013000200017&script=sci_arttext&tlng=pt
[vii] Anson, R. Michael, et al. “Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake.” Proceedings of the National Academy of Sciences 100.10 (2003): 6216-6220. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC156352/#__ffn_sectitle
[viii] Liu, Ai-Jun, et al. “Involvement of arterial baroreflex in the protective effect of dietary restriction against stroke.” Journal of Cerebral Blood Flow & Metabolism (2013). https://www.nature.com/jcbfm/journal/v33/n6/full/jcbfm201328a.html
[ix] Kitada, Munehiro, et al. “Calorie restriction in overweight males ameliorates obesity-related metabolic alterations and cellular adaptations through anti-aging effects, possibly including AMPK and SIRT1 activation.” Biochimica et Biophysica Acta (BBA)-General Subjects 1830.10 (2013): 4820-4827. https://www.sciencedirect.com/science/article/pii/S0304416513002742
[x] Fond, Guillaume, et al. “Fasting in mood disorders: neurobiology and effectiveness. A review of the literature.” Psychiatry research (2013). https://www.sciencedirect.com/science/article/pii/S0165178112008153
[xi] Brown, James E., Michael Mosley, and Sarah Aldred. “Intermittent fasting: a dietary intervention for prevention of diabetes and cardiovascular disease?.” The British Journal of Diabetes & Vascular Disease 13.2 (2013): 68-72. https://bjdvd.com/content/13/2/68.full
[xii] Martin, Bronwen, Mark P. Mattson, and Stuart Maudsley. “Caloric restriction and intermittent fasting: two potential diets for successful brain aging.” Ageing research reviews 5.3 (2006): 332-353. https://www.sciencedirect.com/science/article/pii/S1568163706000523
[xiii] Puglielli, Luigi. “Aging of the brain, neurotrophin signaling, and Alzheimer’s disease: is IGF1-R the common culprit?.” Neurobiology of aging 29.6 (2008): 795-811. https://www.sciencedirect.com/science/article/pii/S0197458007000127
[xiv] Parrella, Edoardo, et al. “Protein restriction cycles reduce IGF‐1 and phosphorylated Tau, and improve behavioral performance in an Alzheimer’s disease mouse model.” Aging cell (2013). https://onlinelibrary.wiley.com/doi/10.1111/acel.12049
[xv] Anson, R. Michael, et al. “Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake.” Proceedings of the National Academy of Sciences 100.10 (2003): 6216-6220. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC156352/#__ffn_sectitle
[xvi] Mark P. Mattson, PhD. Chief of Laboratory of Neurosciences, National Institute on Aging Professor, Department of Neuroscience, Johns Hopkins University School of Medicine https://neuroscience.jhu.edu/MarkMattsonrecentpapers.php
[xvii] Martin, Bronwen, Mark P. Mattson, and Stuart Maudsley. “Caloric restriction and intermittent fasting: two potential diets for successful brain aging.” Ageing research reviews 5.3 (2006): 332-353. https://www.sciencedirect.com/science/article/pii/S1568163706000523
Läs nästa del (PART 5) HÄR
Recepten du endast behöver finns i min app:
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Benefits
Now that you know about Dr. Mosley’s quest, his research, and the celebratory lifestyle of 5:2, including my success and experience with it, you might be left with a few questions or concerns. Allow these following benefits help guide you in making the best choice of your life! Just remember, don’t use your non-fasting days as a reason to overeat. This is a new way of living healthy and living longer. Intermittent fasting with the use of calorie restriction, as well as high-intensity exercise, has many benefits. Let’s take a look at the studies about these benefits so you can feel confident that 5:2 is for you—the many benefits beyond weight loss!
Please be advised that if you are pregnant, or an adolescent then you should not attempt 5:2 and if you are taking medications then you should speak to your physician.
This list of benefits may seem extraordinary- and they are! The science of intermittent fasting in not new, it’s based on centuries of cultural observations, nutrition studies, and eating habits. The science and research is abundant and promising. Let me review some of the health benefits that can occur with 5:2!
Live Longer! Live Healthier! (with 5:2 diet)
5:2 is a method of intermittent fasting (or calorie restriction) where one would choose two days of the week to eat 500 or 600 calories depending on gender, 500 calories for females and 600 for males. As you know, the method of 5:2 was developed from the research of Dr. Mosley. Intermittent fating or calorie restriction is a way of changing your eating pattern.
People who have chosen these lifestyles have been studies for generations on the effects of such type of eating. A longer life span[i] has been noticed in those with calorie-restricted diets. One aspect of this longer life is the lower levels of oxidative stress, cellular repair that occurs which reduces aging, and insulin resistance. 5:2 can provide your body with greater immunity. The days of lower caloric needs allows the body to repair itself.
The effect of weight loss (especially abdominal fat that has shown to increase cardiovascular disease and Type 2 diabetes) allows for a lowering of triglycerides, which in turn improve cholesterol, plaque build-up in arteries[ii], blood lipids, blood sugars, and thus preventing cardiovascular[iii] diseases as well as kidney disease[iv], diabetes[v], endocrine[vi] stresses, cancers[vii], and stroke[viii]. As cell repair[ix] increase the anti-aging effect does to. The cellular repair, restoration of insulin sensitivity, and reversal of adipose fat (belly weight), and protection of inflammation all contribute to these amazing benefits- even on your mood[x]!
Many studies have been taken in cultures where longevity is commonly found. For example, in ancient times when fasting was a part of religion as well as a part of restricted harvest and limited access to foods, the lower caloric dietary needs allowed for people to live longer. These facts warranted the research being done today based on the question; why do people live longer and healthier in third world countries and in ancient times than our diseased and early mortality rates of today? Click here[xi] for a full study by Dr. Mosley on all these benefits and research.
With a lower calorie diet, one that is exemplary of 5:2 with its intermittent fasting, the ability for mental cognition enhances. Studies show that the brain[xii] becomes more active, the ability to counter Alzheimer’s[xiii] [xiv] increases, and the resistance to Parkinson’s[xv] increases too. The studies have been overwhelming with results in reference to how transformative calorie restriction is for the body in regards to reversal of disease and increase in resistance, beyond just simple weight loss, so much so that many more studies are in progress.
Mark Mattson[xvi], professor of neuroscience and Director of John Hopkins University in Baltimore says, ” We’re kicking off a pilot study of 20 women aged 55-70 who are at high risk of developing Alzheimer’s.” His studies have shown that a reduce in calories can keep the brain going which even protects against dementia; “The survival instinct compels us to keep going to eventually find food and brain activity in itself is believed to protect against dementia,” explains Professor Mark Mattson. [xvii]
[i] Fontana, Luigi, Linda Partridge, and Valter D. Longo. “Dietary Restriction, Growth Factors and Aging: from yeast to humans.” Science (New York, NY) 328.5976 (2010): 321. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3607354/
[ii] Fontana, Luigi, et al. “Long-term calorie restriction is highly effective in reducing the risk for atherosclerosis in humans.” Proceedings of the National Academy of Sciences of the United States of America 101.17 (2004): 6659-6663.
https://www.pnas.org/content/101/17/6659.short
[iii] Eshghinia and Mohammadzadeh Journal of Diabetes & Metabolic Disorders 2013, 12:4 https://www.jdmdonline.com/content/12/1/4
[iv] Börgeson, Emma, and Kumar Sharma. “Obesity, immunomodulation and chronic kidney disease.” Current opinion in pharmacology (2013). https://www.sciencedirect.com/science/article/pii/S1471489213000714
[v] Azevedo, Fernanda Reis de, Dimas Ikeoka, and Bruno Caramelli. “Effects of intermittent fasting on metabolism in men.” Revista da Associação Médica Brasileira 59.2 (2013): 167-173. https://www.scielo.br/scielo.php?pid=S0104-42302013000200017&script=sci_arttext&tlng=pt
[vi] Azevedo, Fernanda Reis de, Dimas Ikeoka, and Bruno Caramelli. “Effects of intermittent fasting on metabolism in men.” Revista da Associação Médica Brasileira 59.2 (2013): 167-173. https://www.scielo.br/scielo.php?pid=S0104-42302013000200017&script=sci_arttext&tlng=pt
[vii] Anson, R. Michael, et al. “Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake.” Proceedings of the National Academy of Sciences 100.10 (2003): 6216-6220. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC156352/#__ffn_sectitle
[viii] Liu, Ai-Jun, et al. “Involvement of arterial baroreflex in the protective effect of dietary restriction against stroke.” Journal of Cerebral Blood Flow & Metabolism (2013). https://www.nature.com/jcbfm/journal/v33/n6/full/jcbfm201328a.html
[ix] Kitada, Munehiro, et al. “Calorie restriction in overweight males ameliorates obesity-related metabolic alterations and cellular adaptations through anti-aging effects, possibly including AMPK and SIRT1 activation.” Biochimica et Biophysica Acta (BBA)-General Subjects 1830.10 (2013): 4820-4827. https://www.sciencedirect.com/science/article/pii/S0304416513002742
[x] Fond, Guillaume, et al. “Fasting in mood disorders: neurobiology and effectiveness. A review of the literature.” Psychiatry research (2013). https://www.sciencedirect.com/science/article/pii/S0165178112008153
[xi] Brown, James E., Michael Mosley, and Sarah Aldred. “Intermittent fasting: a dietary intervention for prevention of diabetes and cardiovascular disease?.” The British Journal of Diabetes & Vascular Disease 13.2 (2013): 68-72. https://bjdvd.com/content/13/2/68.full
[xii] Martin, Bronwen, Mark P. Mattson, and Stuart Maudsley. “Caloric restriction and intermittent fasting: two potential diets for successful brain aging.” Ageing research reviews 5.3 (2006): 332-353. https://www.sciencedirect.com/science/article/pii/S1568163706000523
[xiii] Puglielli, Luigi. “Aging of the brain, neurotrophin signaling, and Alzheimer’s disease: is IGF1-R the common culprit?.” Neurobiology of aging 29.6 (2008): 795-811. https://www.sciencedirect.com/science/article/pii/S0197458007000127
[xiv] Parrella, Edoardo, et al. “Protein restriction cycles reduce IGF‐1 and phosphorylated Tau, and improve behavioral performance in an Alzheimer’s disease mouse model.” Aging cell (2013). https://onlinelibrary.wiley.com/doi/10.1111/acel.12049
[xv] Anson, R. Michael, et al. “Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake.” Proceedings of the National Academy of Sciences 100.10 (2003): 6216-6220. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC156352/#__ffn_sectitle
[xvi] Mark P. Mattson, PhD. Chief of Laboratory of Neurosciences, National Institute on Aging Professor, Department of Neuroscience, Johns Hopkins University School of Medicine https://neuroscience.jhu.edu/MarkMattsonrecentpapers.php
[xvii] Martin, Bronwen, Mark P. Mattson, and Stuart Maudsley. “Caloric restriction and intermittent fasting: two potential diets for successful brain aging.” Ageing research reviews 5.3 (2006): 332-353. https://www.sciencedirect.com/science/article/pii/S1568163706000523
Read Part 5 Here