Weight loss has always been a hot topic. For many female friends, weight loss is the career they have worked hard all their lives. Everyone knows that weight loss requires methods and methods. If the method is wrong, maybe after working hard for a long time, it will eventually end up in failure.
In recent years, the method of light fasting and weight loss has been a popular method of . It is also very popular among people who lose weight, because this method does not require hunger every day, and can enjoy delicious food. The most important thing is that it is also helpful to the immune system.
01
What is light fasting ?
Light fasting is also called intermittent fasting. This method is also used by many celebrities now. is to achieve dietary therapy for preventing and treating diseases by alternating fasting and free feeding for a period of time, and can also achieve the effect of weight loss.
can be divided into off-day fasting method, periodic fasting (only under the guidance of the doctor), time-limit fasting and 5:2 fasting method. Different methods have different characteristics:
1. Fasting method on the other day: eat normally, and the food intake drops to 25%~50% the next day;
2, 5:2 fasting method: Eat normally for 5 days of a week, and the other two discontinuous days are fasting days, and the intake drops to 25%~30%;
3. Fruit and vegetable juice fasting method: choose to fast for for 2 to 5 days within one month, and only drink boiled water, fruit and vegetable juice or vegetable soup, and control the daily calorie intake to 300~500 kcal.
4. Intraday fasting method: Do not eat for 16 hours of the day, and eat within 8 hours.
There was a saying on the Internet before that fasting for two days can restart our immune system, so this method can also improve one's own immunity. Is this really the case?
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Can fasting restart the human immune system? American research published the conclusion that early knowledge benefits early
from the team of the National Cancer Institute of Italy and the University of Milan , a human clinical study on the treatment of cancer with a strict calories restricted "simulated fasting diet" to assist in the treatment of cancer in the well-known journal Cancer Discovery.
The study found that "simulated fasting diet" is safe and feasible for cancer patients. can also significantly improve the reduction of metabolic immunosuppressive cells throughout the body, indicating an increase in markers of stronger anti-tumor immune response. The
This study collected data from more than 100 patients, of which 78 were breast cancer patients, including lung cancer and rectal cancer patients, all of which had strict restrictions on their recipes and calorie intake. Patients can only consume 600 calories on the first day and 600 calories on the second to fifth days, each cycle is 5 days.
After strictly limiting the intake of calories and implementing a good fasting diet, many of the patients' metabolic indicators have been significantly improved. Simulated fasting diet also activates more than 13 immune-related genes,
So from this experiment, we can see that can light fasting activate the immune system? In fact, this study has limitations because the physical condition of each patient is different. From this point of view, we cannot judge the necessary relationship between light fasting and the treatment effect.
And our immune system is working every moment, we can only strengthen our immune system and cannot restart our immune system like a computer.
03
How can you improve your immunity?
1, Supplement vitamins
Supply the body's needs every day Vitamin C can improve the body's resistance, You can eat more foods rich in vitamin C, such as tomatoes, lemons, etc. Vitamin C can also achieve antioxidant and anti-aging effects.
2, Learn to decompress
If you are in a high pressure state for a long time, it will also reduce the resistance of the immune system. may also reduce the phagocytic ability of phagocytic cells in the long run and lead to a weakening of the immune response , so everyone should learn to release pressure in normal times and not always put themselves in a high pressure state.
3, Maintain adequate sleep
1 Work and rest combined with is also an important reason for maintaining health. Once the human body's biological clock is confused, sub-health will appear. We enter a sleep state, and all kinds of organs that are beneficial to immune function in the body begin to operate. Therefore, the sleep time of must not be less than 7 to 8 hours every day, otherwise it will cause harm to the immune system and will also lead to a decrease in thinking ability and judgment.
4, insist on exercising
insist on exercising every day, and can also achieve the ability to strengthen the body and improve one's resistance. Only by insisting on moderate-intensity exercise, enhancing the body's immunity , easing emotions, and reducing stress can one improve one's immunity.
