Ayuno Intermintente

El Ayuno Intermintente o Intermittent Fasting o simplemente Fasting! está muy de moda, lo has escuchado?. Hay cientos de opiniones al respecto, siento decir que no todas están muy bien informadas, de alguna manera lo entiendo, porque cuando uno escucha la palabra ayuno, se le viene a la mente el ayuno de Jesús durante 40 días😳 !! pero no te preocupes que no estamos hablando de días sino de horas (por eso el adjetivo de intermitente).

Una de las cosas que yo les digo a las personas es que hacer ayuno intermitente me ha cambiado la vida y sobretodo, me ha cambiado el cuerpo! A pesar de tener años comiendo «sanamente», no adelgazaba ni un gramo! (la verdad no era tan sano como yo creía 🙃) y bueno ha sido un camino personal arduo y difícil, pero desde que empecé a practicar el ayuno intermitente al fin he visto resultados. Quieres los detalles?

El ayuno intermitente consiste sencillamente en dejar «ventanas» de tiempo libres de alimento sólido y «ventanas» de alimentación normal mas reducidas, un buen ejemplo es 14 hrs sin alimento y 10 hrs con alimento (los hombres pueden hacer ventanas de hasta 16/8hrs) . La buenísima noticia es que esas 14 hrs se cuentan también en la noche, por lo que en realidad no se le batalla tanto 😀; ejemplo: Cenas de 6 a 7 pm (cuenta cuando terminas de cenar) y luego ya sólo tomas líquidos sin azúcar añadida y absolutamente nada sólido (un pedacito si cuenta!), y así te la pasas hasta que te acuestes, al siguiente día tu comida sólida debes hacerla hasta las 9 am, y de ahí en adelante organizas tus horarios para que otra vez el último alimento termines de comerlo a las 7 pm. No está nada difícil, no crees?, este es el ejemplo de mi horario, pero  debes ajustarlo a tus horarios, para que te salga natural y no te sientas presionado como si estuvieras haciendo una «dieta», acuérdate que la actitud que tengamos hacía los alimentos nos ayudará mucho a como la digerimos y absorbemos.

Ya que te expliqué como hacerla, ahora si te doy toda la teoría…ojalá sigas leyendo, para que cuando la practiques no te dejes convencer de que es algo malo y te va a alentar el metabolismo y etc etc.

Cada vez más, las investigaciones apuntan a que  cuando comemos es casi tan importante como lo que comemos, y es que el ayuno intermitente tiene un efecto positivo en el metabolismo, así como en varios biomarcadores de salud. Estos beneficios que potencialmente salvan vidas son la razón por la que lo recomiendo, y lo hago yo misma todos los días.

Los Biomarcadores son:

Ayuda a controlar el azúcar en la sangre.

Cuando uno se la pasa comiendo durante el día y hasta altas horas de la noche, está arruinando los ritmos naturales del cuerpo, especialmente cuando se trata del metabolismo, incluido el nivel de azúcar en la sangre y los niveles de insulina. Cuando se práctica el ayuno intermitente la ventana de alimentación más corta se sincroniza mejor con tus ritmos circadianos (el reloj interno que regula tu fisiología completa, incluido el ciclo de sueño / vigilia). Al mantener cortas las «horas de alimentación», consumes la mayoría de las calorías al comienzo del día, cuando los niveles de insulina son naturalmente más altos y estás más activo. La insulina es capaz de transportar azúcar, descompuesta de los alimentos que consumes fuera del torrente sanguíneo y hacia los músculos donde se quema (el azúcar) para obtener energía. Eso mantiene la insulina y los niveles de azúcar en la sangre estables y saludables, en lugar de hacer que tu cuerpo trabaje horas extras para lidiar con los placeres calóricos nocturnos cuando debería estar durmiendo.

Mantiene bajo control el aumento de peso y la resistencia a la insulina.

Cuando no restringes tus horas de alimentación y comes mucho durante la noche, tu sistema está sobrecargando con calorías justo cuando es menos capaz de procesarlas 😧. Numerosos estudios han demostrado que el control del azúcar en la sangre es mejor en la mañana y peor en la noche. Por la noche, en sintonía con los ritmos circadianos, los niveles de insulina disminuyen de forma natural. Por lo tanto, cuando cenas a las 10 o comes algo a media noche, el cuerpo tiene que volver a poner en marcha la maquinaria de producción de insulina, pero esta vez es probable que los músculos no necesiten quemar más azúcar para obtener energía (ya estas en el sillón o en la cama). Lo que sucede es que esas calorías se almacenan como grasa, preparando el escenario para la resistencia a la insulina, el aumento de peso y la diabetes. Sin embargo, con el ayuno intermitente  al restringir las horas de comida y que hayas terminado de comer a las 6 o 7 pm, tu cuerpo tiene mucho tiempo para quemar las calorías antes de llegar a la zona de desaceleración, manteniendo el azúcar en la sangre equilibrado y evitando que el peso se acumule alrededor de su zona media. Otra gran ventaja de aumentar de las horas de ayuno es la mayor liberación de la hormona del crecimiento humano, que puede hacer que sea más fácil quemar la grasa corporal almacenada.

Puede contribuir a mantener el intestino sano 

Ya muchos estamos entendiendo que es necesario cuidar la salud intestinal, Sio queremos estar sanos!. Varios estudios han indicado que durante la parte de ayuno del día, las bacterias en el microbioma tienen tiempo libre para hacer su trabajo digestivo para trabajar en la reparación del tracto gastrointestinal, lo que potencialmente ofrece protección contra el «intestino permeable» y, en última instancia, la inflamación sistémica que puede desencadenar una enfermedad crónica. Y recientemente, los investigadores demostraron que después de cada comida, durante aproximadamente cuatro horas, las bacterias intestinales y sus componentes se filtran en el torrente sanguíneo, lo que desencadena la inflamación silenciosa.

Te empodera, te hace ver las cosas diferentes y más…

Cuando eres capaz de mantener un control en tus horarios de comida, entonces te das cuenta que tú tienes el control, que no es que te mueras de hambre, que tú decides cuando comer. Te das cuenta que tu cuerpo tiene una capacidad maravillosa de autoregularse y autosanarse, ya que con un cambio tan sencillo te responde rápidamente. Te das cuenta que no tienes que vivir en dieta. Si eres de los que no puede dormir fácilmente, puede ser que los horarios en los que comes, te están haciendo una mala pasada. Puedo mencionar muchos beneficios más, pero si la haces al menos 1 semana seguida, estoy segura que conocerás más de estos beneficios.

Cuéntame por favor, si lo vas a intentar o no y porqué?.

Si conoces a quién le puede interesar esta información o que creas que necesite saberla, por favor comparte.

Ana H. Santillán 

           IIN Health Coach 

 

 

 

73 comentarios
  1. gamefly
    gamefly Dice:

    Thank you for another informative web site. Where else may I am getting that type of info written in such an ideal way?

    I’ve a project that I’m just now running on, and I’ve been on the look out for such info.

    Responder
  2. gamefly
    gamefly Dice:

    I’ve been surfing online more than 2 hours today, yet I never found any interesting article like yours.
    It is pretty worth enough for me. In my opinion, if all web owners and bloggers made good content as you did,
    the internet will be a lot more useful than ever before.

    Responder
  3. gamefly
    gamefly Dice:

    Hello my friend! I wish to say that this article is amazing,
    nice written and include approximately all vital infos.
    I’d like to peer more posts like this .

    Responder
  4. minecraft pc download
    minecraft pc download Dice:

    I think this is among the most vital information for me.
    And i am glad reading your article. But should remark on some general things, The website style
    is wonderful, the articles is really nice :
    D. Good job, cheers

    Responder
  5. free minecraft
    free minecraft Dice:

    Thank you for some other wonderful post. The place else
    may anybody get that type of info in such a perfect manner of writing?
    I have a presentation subsequent week, and I’m at the search for such info.

    Responder
  6. minecraft download free pc
    minecraft download free pc Dice:

    Hello! Quick question that’s totally off topic.

    Do you know how to make your site mobile friendly? My website looks
    weird when viewing from my iphone. I’m trying
    to find a theme or plugin that might be able to correct this issue.
    If you have any suggestions, please share. With thanks!

    Responder
  7. g
    g Dice:

    It’s a shame you don’t have a donate button! I’d definitely donate to this brilliant blog!
    I suppose for now i’ll settle for book-marking and adding your RSS
    feed to my Google account. I look forward to new updates and will share this blog with my Facebook group.
    Chat soon!

    Responder
  8. g
    g Dice:

    Hello, i read your blog occasionally and i own a similar one and
    i was just curious if you get a lot of spam responses?

    If so how do you reduce it, any plugin or anything you can recommend?
    I get so much lately it’s driving me insane so any support is very
    much appreciated.

    Responder
  9. minecraft free
    minecraft free Dice:

    Hello are using WordPress for your site platform?
    I’m new to the blog world but I’m trying to get started and set up my own. Do you require any html coding expertise to make your own blog?
    Any help would be really appreciated!

    Responder
  10. g
    g Dice:

    Hi there everyone, it’s my first visit at this web page, and piece of writing is genuinely fruitful in support of me, keep up
    posting such content.

    Responder
  11. g
    g Dice:

    I’m really inspired along with your writing skills as smartly as with the layout in your weblog.

    Is this a paid subject or did you customize it yourself?

    Either way keep up the excellent quality writing, it’s rare to peer
    a nice weblog like this one today..

    Responder
  12. download minecraft for free
    download minecraft for free Dice:

    Hey there! This post couldn’t be written any better! Reading through this post reminds
    me of my old room mate! He always kept chatting
    about this. I will forward this article to him. Pretty sure he will have a good read.
    Thanks for sharing!

    Responder
  13. how to download minecraft free
    how to download minecraft free Dice:

    My developer is trying to persuade me to move to .net from PHP.
    I have always disliked the idea because of the costs.

    But he’s tryiong none the less. I’ve been using Movable-type on a variety of
    websites for about a year and am worried about switching to another platform.
    I have heard good things about blogengine.net.
    Is there a way I can import all my wordpress
    content into it? Any kind of help would be greatly appreciated!

    Responder
  14. cheap ps4 games
    cheap ps4 games Dice:

    Thank you for another great post. The place else may just anyone get that type of information in such a perfect manner of writing?
    I have a presentation next week, and I’m at the search for such information.

    Responder
  15. gamefly free trial 2019 coupon
    gamefly free trial 2019 coupon Dice:

    You really make it appear so easy together with your presentation but I to find this matter to be
    really something that I think I’d never understand.
    It kind of feels too complex and extremely vast for me.
    I am taking a look forward to your subsequent publish, I’ll attempt to get the cling
    of it!

    Responder
  16. playstation 4 best games ever made 2019
    playstation 4 best games ever made 2019 Dice:

    I’ve been surfing on-line more than 3 hours as of late, but I
    never discovered any fascinating article like yours.
    It’s lovely worth enough for me. In my opinion, if all site owners and bloggers made excellent
    content material as you did, the net will likely be a lot
    more useful than ever before.

    Responder
  17. tinyurl.com
    tinyurl.com Dice:

    Just wish to say your article is as astounding. The clearness in your
    post is just spectacular and i can assume you’re an expert on this
    subject. Fine with your permission let me to grab your
    RSS feed to keep up to date with forthcoming post.
    Thanks a million and please continue the enjoyable
    work.

    Responder
  18. quest bars cheap
    quest bars cheap Dice:

    I have been browsing online more than three hours today, yet I never
    found any interesting article like yours.
    It is pretty worth enough for me. In my view, if all webmasters and bloggers made good content as you did, the net
    will be much more useful than ever before.

    Responder
  19. quest bars cheap
    quest bars cheap Dice:

    Do you have a spam problem on this site; I also am a blogger,
    and I was curious about your situation; we have created some nice methods and we are looking to exchange
    solutions with others, why not shoot me an email if interested.

    Responder
  20. quest bars cheap 2019 coupon
    quest bars cheap 2019 coupon Dice:

    Hey there just wanted to give you a quick heads up and let you know
    a few of the images aren’t loading correctly.

    I’m not sure why but I think its a linking issue. I’ve tried it in two different web browsers and both show the same results.

    Responder
  21. plenty of fish dating site
    plenty of fish dating site Dice:

    of course like your web site however you have to check the
    spelling on quite a few of your posts. Several of them are rife with spelling issues and I to find it
    very bothersome to inform the reality on the other hand I will
    surely come again again.

    Responder
  22. plenty of fish dating site
    plenty of fish dating site Dice:

    With havin so much content do you ever run into any issues of plagorism or copyright violation? My blog
    has a lot of unique content I’ve either created myself or outsourced but it appears a lot of it is popping it up all
    over the internet without my permission. Do you know any ways to help protect against content from being ripped off?
    I’d genuinely appreciate it.

    Responder
  23. natalielise
    natalielise Dice:

    Very nice post. I just stumbled upon your blog
    and wished to say that I’ve truly enjoyed browsing your blog posts.
    After all I’ll be subscribing to your feed and I hope you write again very soon!
    plenty of fish natalielise

    Responder
  24. LG Networks
    LG Networks Dice:

    What Are Outsourced IT Services?
    Redistributed IT administrations are the point at which you employ an outside organization to deal with your IT needs.
    An outsider oversaw specialist organization (MSP) can cover everything
    from the security of systems and the usage of working frameworks to
    the establishment of programming and the reinforcement of documents.

    Note that re-appropriated IT administrations are not simply break/fix administrations.
    A break/fix specialist comes to you when something is broken, charging an hourly expense to analyze and fix the issue.
    A break/fix administration may appear to be more affordable
    since you possibly pay when you have an issue, yet it’s probably going to be all the more exorbitant
    over the long haul. They have next to zero motivator to work rapidly or cause a steady
    fix since they to get paid more in the event that it requires them a long investment or different excursions to
    fix something.

    In contrast to break/fix benefits, an oversaw IT specialist organization constructs an association with
    your organization, always checking your system for a month to month
    charge. MSPs are there to keep your system running easily,
    not simply to fix issues, so they have increasingly motivator to locate a quick, dependable arrangement if something goes off-base.
    It’s better for you and the specialist organization on the off chance
    that they kill dangers and fix issues as they occur.
    Taking care of an issue the first run through methods less work for them and urges you to proceed with your participation. https://www.lgnetworksinc.com/outsourced-it-services-2/

    Responder
  25. barbie dreamhouse 2019
    barbie dreamhouse 2019 Dice:

    Hi! I know this is kinda off topic however I’d figured I’d ask.
    Would you be interested in exchanging links or maybe guest writing a blog post or vice-versa?
    My blog goes over a lot of the same subjects as yours and I believe we could greatly benefit from each other.
    If you are interested feel free to shoot me an e-mail.
    I look forward to hearing from you! Wonderful blog
    by the way! https://www.bubookids.com/blogs/reviews/barbie-dreamhouse-playset-review

    Responder
  26. dating site
    dating site Dice:

    Woah! I’m really enjoying the template/theme of this website.
    It’s simple, yet effective. A lot of times it’s difficult to get that «perfect balance» between user friendliness and visual appeal.
    I must say you have done a awesome job with this. In addition,
    the blog loads super quick for me on Chrome. Outstanding Blog!

    Responder
  27. dating site
    dating site Dice:

    Hi! I just wanted to ask if you ever have any
    trouble with hackers? My last blog (wordpress) was hacked and I ended up
    losing a few months of hard work due to no backup.

    Do you have any methods to protect against hackers?

    Responder
  28. pof https://natalielise.tumblr.com
    pof https://natalielise.tumblr.com Dice:

    Admiring the time and energy you put into your website and detailed information you provide.
    It’s great to come across a blog every once in a while that isn’t the same
    outdated rehashed information. Great read! I’ve bookmarked your site and I’m adding your RSS feeds to my Google account.
    pof natalielise

    Responder
  29. plenty of fish dating site
    plenty of fish dating site Dice:

    Howdy! This is kind of off topic but I need some
    help from an established blog. Is it hard to set
    up your own blog? I’m not very techincal but I can figure things out pretty quick.
    I’m thinking about creating my own but I’m not sure where to start.
    Do you have any points or suggestions? Thanks

    Responder
  30. plenty of fish dating site
    plenty of fish dating site Dice:

    Having read this I believed it was extremely enlightening.
    I appreciate you taking the time and effort to put this content
    together. I once again find myself personally spending
    a significant amount of time both reading and posting comments.
    But so what, it was still worth it!

    Responder
  31. minecraft games
    minecraft games Dice:

    Does your website have a contact page? I’m having trouble
    locating it but, I’d like to shoot you an email.
    I’ve got some ideas for your blog you might be interested in hearing.
    Either way, great site and I look forward to seeing it improve over time.

    Responder
  32. footpath signs
    footpath signs Dice:

    Excellent post. I was checking constantly this weblog and I am impressed!
    Very useful information specifically the remaining section 🙂 I maintain such info a lot.
    I used to be looking for this particular info for a long time.
    Thanks and best of luck.

    Responder
  33. descargar facebook
    descargar facebook Dice:

    Somebody essentially assist to make critically articles I would state.
    That is the first time I frequented your website page and to this point?
    I amazed with the analysis you made to create this actual
    put up extraordinary. Magnificent activity!

    Responder

Dejar un comentario

¿Quieres unirte a la conversación?
Siéntete libre de contribuir

Deja un comentario

Tu dirección de correo electrónico no será publicada. Los campos obligatorios están marcados con *