Intermittent Fasting Malta

— “Intermittent Fasting” hija teknika li fiha ssum għal perjodu ta’ żmien u mbagħad tiekol għal perjodu ta’ żmien ieħor… dan jissejjaħ ‘“Intermittent Fasting”.

“Starving”min-naħa l-oħra jfisser MA tiekol XEJN (jew ftit li xejn) għal numru ta’ jiem konsekuttivi. Dan mhux rikommandat għal maġġoranza tagħna.

“Intermittent Fasting” huwa differenti minħabba li tibda Tiekol Aktar tard u Tieqaf Tiekol Kmieni, iżda XORTA tiekol l-Ikel kollu li għandek bżonn matul il-ġurnata (Bħal meta ssegwi s-sistema 16:8, li se nidħlu aktar fid-dettall hawn taħt).

— Is-Sistema ta’ “Intermittent Fasting” li Ħafna sabu li taħdem l-aħjar biex tgħin fil-proċess ta’ telf ta’ xaħam tal-ġisem WAQT li tinżamm l-muskulatura (Muscle Tone)hija 16/8 “Intermittent Fasting”.

Dan ifisser li tkun qed ssum għal 16-il siegħa konsekuttivi (7-8 minnhomidealment għandhom ikunu waqt l-Irqad) u tiekol l-ikel li għandek bżonn dak il-jum matul 8 sigħat konsekuttivi, kuljum.

Perjodi ta ‘sawm itwal minn 20 siegħa ġew marbuta mal-possibbiltà li l-persuna titlef xi ftit mill-muskulatura (Muscle Tone).

– Kellem lit-Tabib tiegħek qabel ma tibdel l-Istili ta’ikel tiegħek, speċjalment jekk tieħu Mediċini jew tissuspetta/taf b’xi Kundizzjonijiet Mediċi.

– Meta tkun qedissum Għandek (mhux biss Tista’) tieħu xarbiet li għandhom Żero Kaloriji u Żero addittivi/”sweetners”(Għalhekk xarbiet bħall-Kafè Iswed, Te Iswed, Te Dekaffenat, Kafè Dekaffeinat, Ilma “Still”u/jew Ilma “Sparkling”huma l-Aqwa!).

l-Ahjar hu li tibdelxorb tad-“Dieta” bl-għażliet ta ‘hawn fuq, peress li xi xarbiet jistgħu Possibilment xorta jżidu l-insulina minkejja li jkollhom miktub “Diet” fuq t-tabella.

Meta jizdied Ħalib u B’MOD SPEĊJAL zokkor max-xorb tiegħek se johorgokmis-Sawma.

Sa 1-2 kuċċarini ta ‘ħalib miżjud mat-tè / kafè tiegħek, jidher li huwa tajjeb għal maġġoranza tan-nies u mhux se joħroġna mis-Sawma.

— Ir-riċerka tissuġġerixxi li s-Sawm jipprovdi bosta benefiċċji għas-saħħa, inklużi iżda possibilment mhux limitati għal; livelli aktar baxxi ta ‘kolesterol u trigliċeridi, livelli ogħla ta’ kolesterol HDL (tajjeb) u possibbilment saħansitra lonġevità akbar (għalkemm dan huwa aktar relatat ma ‘sawm itwal minn 20 siegħa, li tipikament mhumiex rakkomandati għal ħafna nies).

Aktar Studji qed isiru u se jibqgħu ħerġin li ghandhom ikomplu jagħtu aktar riżultati fuq x’jinstab fihom, relatat mal-“Intermittent Fasting”.

— Huwa tajjeb għalija? Possibilment!

… Imma dejjem żomm f’moħħok li sakemm TAĦRAQ aktar Enerġija milli tiekol u Tixrob, allura xorta tkun qed sservi lilSaħħtek u lid-Dehra tiegħek, anke jekk tagħżel Tip differenti ta’ Stil ta’ Ikel (billi Tiekol l-ISTESS ammont ta’ ikel li kieku tikkonsma Wara s-Sawm, iżda f’ħinijiet differenti matul il-ġurnata).

Meta jsir hekk, ovvjament ma tkunx qed ssegwi s-sistema ta’ “Intermittent Fasting” pero’, ghax biex ssegwi “Intermittent Fasting”, ifisser li tkun qed ssum għal 16-il siegħa konsekuttivi (li kif semmejna qabel, 7-8 minnhom idealment għandhom ikunu waqt l-Irqad) u tiekol l-ikel li għandek bżonn dak il-jum matul 8 sigħat konsekuttivi.

– Kif jagħmel dan Matthaeus Grasso? Matthaeus normalment jieqaf Jiekol u Jixrob Kaloriji fit-8PM, imbagħad ikollu l-Ewwel Ikla @ 12PM (f’Nofsinhar) tal-Jum li jmiss u jiekoll-Ikel kollu li għandu bżonn għall-ġurnata bejn 12PM (Nofsinhar) u t-8PM.

Aktar Suġġerimenti għall-“Intermittent Fasting” ;

1. Ftakar li l-ġuħ jiġi u jmur. Meta jidher li għandek il-ġuħ, imma ma jkunx ħin l-ikel,ixrob bil-mod tazza ilma bil jew bla gass. Tista’ wkoll tixrob kafè jew te’iswed mingħajr zokkor u preferibbilment mingħajr ebda ħalib (jew 1-2 kuċċarini biss kif imsemmi qabel).

2. Ibqa’ okkupat. Dan jgħinek tevita li taħseb dwar l-ikel. S-Saw huwa ħin ideal biex tagħmel li għandek tagħmel bhala xogħol u doveri oħrajn, għax tipikament dan l-ħin l-maġġoranza jiffukaw aktar u jkunu aktar prodottivi u ‘ħfief.’

3. Jekk tħoss sturdament, tista’ tikkunsidra li tieħu brodu tat-tiġieġ u żżid ftit melħ tal-baħar. Dan possibilment / probabbilment jżomm il-livelli tal-melħ tiegħek stabbli. Dejjem ħu parir mediku f’każ ta’ kundizzjonijiet mediċi / mediċini.

4. Agħti lilek nnifsek l-ħin meħtieġ. L-ewwel jiem tkun għadek qed tidra sistema ġdida

5. Meta ma tkunx qed ssum, kun żgur li l-Ikel tiegħek ikun magħmul minn ikel ta’ kwalità u nutrittiv, li huwa kemm jista’ jkun Naturali (preferibbilment Organiku).

6. Tikolx iżżejjed wara s-sawm, kemm tiekol u aktarx ukoll DAK LI tiekol, importanti ħafna. Is-sawm ma jagħtiniex iċ-ċavetta biex nieklużżejjed, speċjalment fl-ikel ipproċessat/raffinat li mhuwiex Tajjeb għas-Saħħa u Dehra tagħna.

7. Speċjalment jekk bniedem huaffettwat mill-Obeżità, jidher huwa rakkomandat li żżomm l-Insulina baxxa , għalhekk preferibbilment MA tiekolx ta ‘spiss u speċjalment MA tiekolxikliet kbar ta’ spiss (u ovvjament speċjalment ikliet kbar li huma proċessati).

Wara s-sawm, huwa aħjar li jkollok 2-4 Ikliet pereżempju milli 5-8 Snacks matul il-ġurnata pereżempju, għal ħafna nies.

Dak li Tiekol meta jasal il-ħin li tiekol jiddependi fuq ħafna fatti, bħall-Piż tiegħek, l-Età, Kemm int Attiv, it-Tip ta’ Impjieg tiegħek, il-Preferenzi/Intolleranzi tal-Ikel tiegħek u aktar. Dan huwa l-Aħjar Ikkalkulat u Iddisinjat minn Nutrizzjonista / Dietista Kkwalifikat.

8. L-Aħjar Riżultati ta ‘Saħħa u Dehra huma bla dubju miksuba minn dawk li jagħmluEżerċizzju Tajjeb u Eżerċizzju Regolarment kombinat ma’ dak li tkellimna fuqu diġa fejn jidħol l-ikel. 30 minuta magħmula kif suppost, huma Effettivi Ħafna għal ħafna. Dejjem kellem lil Fiżjoterapista f’każ ta’ wġigħ/injuries.

Tipikament, huwa rakkomandat li tagħmel Eżerċizzji bil-Weights / Resistance / Strength Exercises li jħaddmu l-biċċa l-kbira/tal-Muskoli kollha ta’ Ġismek f’jiem differenti tal-ġimgħa (2-4 drabifil-ġimgħa hija realistika ħafnagħal Ħafna nies).

Dan idealment dejjem isir taħt is-superviżjoni ta’ Kowċ Kkwalifikat.

Hafna jkunu jixtiequ jibdew u ma jkunux jafu minn fejn.

IDEALMENT, Biex nsiru nafuk u nara nistghux nghinuk, jew jekk ikunx ahjar nirreferuk ghand xi hadd iehor, kemm timla’ dawn l-ftit mistoqsijiet li ssib hawn >>
www.anewbetterlife.com/questions

Nitkellmu 🙂

Matthaeus Grasso,
BSc. (Hons.) Sport & Exercise Sciences (UK)
A New, Better Life

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Starving on the other hand means NOT eating at all (or very little) for a number of consecutive days.

INTERMITTENT FASTING is different cause you start Eating Later and Stop Eating Earlier, but STILL you eat all the Food that you require in the day (Such as when you follow the 16:8 system, that we will go into more detail below).

— The System of Intermittent fasting that Most have found to work best to help with the process of Shaping-Up and Looking Great by losing body fat WHILST maintaining muscle tone is 16/8 intermittent fasting.

That means that you fast for 16 consecutive hours ( 8 of which you should ideally be asleep ) and you eat the food that you need that day during 8 consecutive hours, each day.

– Speak to your Doctor before changing your Eating Styles and Patterns, especially if you take Medications or suspect/know of any Medical Conditions.

– When you are Fasting you Should (not only can) have drinks that have Zero Calories and Zero additives/sweeteners ( So drinks like Black Coffee, Black Tea, Decaffeinated Tea, Decaffeinated Coffee, Still and/orSparkling Water are GREAT!).

It is the safest to replace “Diet” drinks with the above options, as some drinks might Possibly still spike insulin despite being labelled as “Diet” drinks.

Having Milk and ESPECIALLY Sugar with your drinks will take you Out of the Fast. Up to 1-2 teaspoons of milk added to your tea/coffee, seems to be fine for most people and won’t take most of us out of the Fast.

— Research suggests that Fasting provides numerous health benefits, including but not limited to; lower cholesterol and triglyceride levels, higher HDL (good) cholesterol levels and possibly even greater longevity (although this is more related to fasts longer than 20 hours, which are typically not recommended for most people).

— Is it good for me? … What I can tell you from the Studies above, Possibly / PROBABLY… But always keep in mind that as long as you BURN more Energy than you Eat & Drink, then you would still be Serving your Health and Looks well, even if you choose a Different type of Eating Style (by Eating the SAME amount food you would have consumed After Fasting, but in different times throughout the day)

– How does Matthaeus Grasso do it? Matthaeus normally stops Eating and Drinking Calories at 8PM, then he has Meal 1 at 12PM (Noon) of the Next Day and he consumes all the Food he needs for the day between 12PM (Noon) and 8PM.

Further Tips for Intermittent Fasting;

1. Remember that hunger comes in waves. When hunger appears, slowly drink a glass of still / sparkling water. you can also drink coffee, green or black tea without sugar and preferably without any milk (or just 1-2 teaspoons as mentioned earlier).

2. Keep busy/ do something that engages you, even if it’s something fun/relaxing. That’ll help you to avoid thinking about food.

3. If you feel dizzy, you can have a bone broth with sea salt. This will hydrate you and keep your salt levels stable.

4. Give the necessary time. The first days you are still getting used to it.

5. When you’re not fasting, make sure that your Eating is made up of quality and nutritious food, which is as Natural (preferably Organic) as possible.

6. Don’t overeat after fasting, how much you eat and probably also WHAT you eat, matters a lot. Fasting does not give us the key to over-indulge especially in processed/refined food which is Not Good for our Health & Looks.

7. Especially if you are affected by Obesity, In General, it is recommended to keep Insulin low, so preferably you do NOT eat frequently and especially you do NOT eat large meals frequently.

After a fast, it’s better to have 2-4 Meals for example than 5-8 Snacks throughout the day, for example, for most people.

What you Eat when it is time to eat depends on a lot of facts, like your Weight, Age, How Active you are, your Type of Job, your Food Preferences / Intolerances and more. This is Best Calculated and Designed by your Qualified Nutritionist / Dietitian.

8. The Best Health & Appearance Results are Undoubtedly achieved by those who Exercise Well and Exercise Regularly. 30 minutes done properly are already Very Effective for most. Always speak to a Physiotherapist in case of pain / injuries.

Typically, it is recommended that you do Weight / Resistance / Strength Exercises that work out most/all of your Body Muscles on different days of the week (2-4 x a week is doable for Most).

This is Ideally done under the supervision of a Qualified Coach.

All the Very Best!

Matthaeus Grasso,
BSc. (Hons.) Sport & Exercise Sciences (UK)
Chief Coach,
A New, Better Life