Dr. Rondó Jr. e a pergunta: 'Será que você está esse tempo todo tentando emagrecer do jeito que pouco funciona?'

Com certeza, você já ouviu diversos profissionais de saúde, ou mesmo de amigos, aquele conselho supostamente sagaz: “Coma de cinco a seis pequenas refeições por dia” para promover a sua saúde e perda de peso.

Antigamente não se falava isso, mas agora se tornou um verdadeiro dogma nutricional, tão profundamente enraizado em nossas psiques que nós raramente pensamos em questionar.

O interessante é que quando você fala para as pessoas “coma várias pequenas refeições”, o que elas ouvem é “coma o tempo inteiro”, uma atividade que a maioria da população já faz…

Não é de se estranhar que a taxa de obesidade começou a subir muito a partir do momento que houve o endosso generalizado de refeições mais frequentes.

Mas essa teoria de comer de 5 a 6 pequenas refeições por dia para promover a saúde e a perda de peso… É completamente sem sentido!

Em um estudo do Centro Médico da Universidade de Maastricht, na Holanda avaliou-se as diferenças em uma dieta de baixa frequência de três refeições por dia versus uma dieta de alta frequência de 14 pequenas refeições por dia.

A conclusão é que não houve o benefício de perda de peso em comer refeições menores e mais frequentes.

Os pesquisadores concluíram que a dieta de baixa frequência leva a níveis mais baixos de açúcar sanguíneo, o que sugere que “isto pode levar a um melhor controle de peso a longo prazo”.

Além disso, essa dieta de três refeições por dia produziria maior sensação de saciedade (plenitude), significando que as pessoas estudadas não sentiam fome ao longo do dia e praticavam melhor controle da fome.

Outros estudos, tanto baseados em homens jovens e saudáveis quanto em com homens obesos, com uma dieta alta em proteínas, mostraram os mesmos resultados.

E fica até pior para este negócio todo de “várias refeições”: Um pequeno estudo mediu níveis de glicose sanguínea em pessoas que comiam três ou seis refeições altas em carboidratos por dia e pessoas que comiam seis refeições altas em proteínas por dia. A glicose permaneceu elevada por mais tempo durante o dia nas pessoas que ingeriam seis refeições ricas em carboidratos. A glicose sanguínea cronicamente alta pode levar à resistência à insulina, frequentemente um passo preliminar para a diabetes Tipo 2.

Então, qual é a solução? Jejum prolongado!

Seu impacto positivo na saúde e longevidade é evidenciado através de diversos mecanismos que contribuem para esse feito, tais como:

  • Normalizar a sua sensibilidade à insulina, que é a chave para a ótima saúde, sendo este o fator primário de quase todas as doenças crônicas, de diabetes à doença cardíaca e mesmo o câncer.
  • Normalizar os níveis de grelina, conhecido como o hormônio da fome.
  • Estimular a produção do hormônio do crescimento, que tem papel de importância à parte no condicionamento físico e retardo do envelhecimento.
  • Redução de triglicérides.
  • Redução de inflamação.
  • Mudanças fisiológicas que incluem: diminuição de insulina no sangue, diminuição de concentração de açúcar no sangue, diminuição de pressão arterial, diminuição da frequência cardíaca, melhora da função imunológica e reduz a gordura corpórea.
  • Redução de estresse oxidativo: o jejum diminui o acúmulo de radicais livres na célula, prevenindo com isso o dano oxidativo às estruturas celulares, às proteínas, gorduras e ácidos nucleicos associados ao envelhecimento e ao aparecimento de doenças.
  • Aumento da capacidade de resistência do estresse, doença e envelhecimento: o jejum induz a resposta celular ao estresse (semelhante ao que o exercício faz) na qual hiper-regula a expressão dos genes que aumentam a capacidade de lidar com o estresse, resistência a doenças e envelhecimento.
  • Aumenta a eficiência energética da mitocôndria e com isso retarda envelhecimento e o surgimento de doenças que, normalmente, estão associadas ao declínio de energia mitocondrial.

Este programa traz resultados incríveis. O que você precisa manter em mente é o que você come ou com que frequência você come. Atenha-se à dieta alta em gorduras, média em proteínas e baixa em carboidratos para obter os melhores resultados.Do contrário, os açúcares nos carboidratos que você consome afetarão o seu nível de insulina, invalidando os efeitos do jejum.

Referências bibliográficas:

  • E-Book Jejum Prolongado
  • Eurekalert, Study finds routine periodic fasting is good for your health, and your heart, April 3, 2011
  • Journal of Applied Physiology July 28, 2005: 99(6); 2128-2136
  • Cell Metabolism June 6, 2012: 15(6); 848-860
  • Journal of Clinical Endocrinology and Metabolism 1991:74(4); 757-765
  • New England Journal of Medicine 2013; 368:446-454
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Edinburgh – Some suggestions for checking out Scotland Trip in Scotland need to absolutely start with its resources. It takes around pair of times to check out Edinburgh, yet you may extend this time up to four. In the case of a short check out to Scotland, you can additionally confine your own self to Edinburgh just, spending one day on a round journey through bus in the Scottish mountainous (nearly every travel organization in the capital supplies it). For a slightly longer quest (albeit still restricted to only a couple of times) from Edinburgh, I would certainly propose to reach in 2 directions: Isle of Arran or even Loch Lomond. Arran is called Scotland in miniature. Investing 2 or three days on the island, our experts can appreciate the beauty of the west coast, kick back on the coastline, climb the greatest optimal of the isle– Goat Fell, as properly as marvel at the grassy hills and also enjoy the area. Loch Lomond is just one of Scotland’s pair of national parks, a lovely lake surrounded by woodlands as well as hills. Heading, you may additionally visit Stirling Castle. 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Scotland, like the whole of Great Britain, is certainly not one of the most cost effective destinations. In enhancement, in Scotland the outdoor tents can easily be established up practically anywhere, therefore travelers may also sleep in the crazy. The most renowned and one of the most beautiful treking routes in Europe is the so-called West Highland Way. Longer trip? Exactly how around north along the west coastline and after that back to the quieter, albeit a lot less impressive eastern? Several tourists in Glasgow, takes a train to Mallaig (occasionally seeing Glencoe or Fort William en route) at that point brows through Isle of Skye (the absolute most beautiful of the Scottish islands), at that point scalp along the coast towards Ullapool, as much as Durness, on the method back seeing Inverness, Fort Augustus (Loch Ness), Aberdeen and Cairngorms National Park, as well as lastly St Andrews. Is it feasible through learns as well as buses? Certainly it is possible, but you are going to overlook a great deal, so it is better to lease a vehicle for at minimum portion of the excursion. As well as don’t be tricked through the visitor snare of Loch Ness– in fact, there are actually lots of a lot more beautiful locations all around Scotland country Scotland, scottish Scotland, application Scotland, conservative Scotland, details Scotland, scotland Scotland, our company Scotland, edinburgh Scotland, child Scotland, creed Scotland, chart Scotland, iona Scotland, menu Scotland, traveling Scotland, data Scotland, past history Scotland, auto Scotland, ship Scotland, uk Scotland, train Scotland, celtic Scotland, glasgow Scotland, shetland Scotland, society Scotland, tay Scotland, bus Scotland, headlines Scotland, learning Scotland, bit Scotland, navigation Scotland, biscuit Scotland, covid Scotland, sport Scotland, availability Scotland, videos Scotland, highland video games Scotland, neighborhood Scotland, golf Scotland, scots Scotland, food items Scotland, whisky Scotland, finances Scotland, visitscotland Scotland, museum Scotland, email list Scotland, arbroath Scotland, hell Scotland, road Scotland, distilleries Scotland, st andrews Scotland, beverage Scotland, check out scotland Scotland, europe Scotland, castles Scotland, future Scotland, experience Scotland, weblog Scotland, dundee Scotland, steering Scotland, sporting activities Scotland, transportation Scotland Glenelg The weather may be actually irregular. I remember visiting Scotland for the very first time in the end of April. It was actually currently come Scotland, the sunshine was actually heating up, while in Scotland it was still winter season all over. The Highlands were actually still covered in snowfall in a lot of spots, and in Edinburgh it was piercingly storm. Certainly, it transformed out today that I hadn’t packed the best factors. I was actually preparing to stay in the area, but likewise ballet flats, sandals, attractive jackets as well as slim shirts decrease in springtime. When journeying in Scotland, to begin with of all great, water-resistant, sporting activities shoes. Will definitely additionally happen in useful, sometimes it is actually also worth adding a slim scarf, a sporting activities hat and also sporting activities handwear covers to the backpack (spring as well as autumn). In winter season, I advise staying clear of Scotland coming from a range. Addition little points: Umbrellas most definitely do not operate (the wind flexes them in every directions), the tent needs to (MUST!) possess a good flysheet, it costs taking a reusable bottle along with you (faucet water, yet likewise drinkable in streams or waterways), a minimum of a handful of pairs of belts, a warm and comfortable fleece as well as one thing to fend off unpleasant flies (I suggest a smidge). In the situation of a low-budget journey, rest in an outdoor tents or even remain merely in hotels (cost concerning PLN 80 per evening). You need to make an effort seafood (they are delicious!), Whiskey, browse through at the very least one whiskey and instruction fish and potato chips along with vinegar a minimum of the moment. I really hope that using this message I urged my buddies (:-RRB-) but also complete strangers to journey to Scotland. It is actually truly worth a hundred times! I invite you to go to, so I am actually still listed here. Stunning Scottish seashores. Loch Lomond Backpack. Iona- very small island, white colored beach fronts. Isle of Skye. Glencoe. Eilean Donan Castle. Island of Arran. Scotland is actually most certainly a really beautiful nation, and every year it is actually checked out through crowds of vacationers coming from the United States, France, as well as also Italy or Spain. Arran is actually called Scotland in miniature. Scotland, like the entire of Great Britain, is actually not one of the most cost effective destinations. It was actually already spring season in Scotland, the sun was heating up, while in Scotland it was actually still winter months all over. I really hope that with this message I encouraged my friends (:-RRB-) but also complete strangers to travel to https://www.scotland.com/

  • Scotland is actually unquestionably a definitely lovely country, and annually it is actually explored by crowds of tourists coming from the United States, France, and also also Italy or even Spain. I can certainly not avoid the feeling that Poles come here mainly for job. Rarely anybody departing in July, August or September will certainly consider Scotland. Considering that of the prices that are absolutely hostile for some tourists, probably it is. The property of Nessi as well as males in kilts is certainly worth a lengthy or quick quest. Maybe it is actually excellent to presume regarding it at this moment, when the value of the extra pound is actually dropping, and therefore our team will pay for less for a holiday season in Scotland? Glen Affric in very early spring Why is it worth it? Scotland is actually mostly a remarkable garden in the north of the country. Highlands– hillsides covered with grass and heathers, deeper lochs (lakes), a dramatic coast collection, glen (attractive lowlands), and most importantly, hardly ever located in Europe (specifically in Scotland!) wilderness, where our experts will certainly not find a single residence. Space, area as well as room once again! Wild nature, a wealth of plants, birds and also other pets wait for attribute aficionados. In Scotland, I have presently been actually capable to enjoy tapes, dolphins and even deer. But Scotland is additionally a historically exciting property (that watched Brave Heart?), Where you can easily go to spectacular stone palaces (Edinburgh, Stirling, Linlithgow, Eilean Donan). 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Edinburgh – Some ideas for visiting Scotland Travel in Scotland ought to certainly begin with its resources. It takes around two times to go to Edinburgh, but you can easily prolong this time up to four. In the case of a short check out to Scotland, you can easily additionally confine your own self to Edinburgh merely, spending one day on a round trip by bus in the Scottish mountainous (nearly every travel organization in the funding supplies it). Arran is actually called Scotland in baby. Loch Lomond is actually one of Scotland’s two nationwide playgrounds, a stunning pond neighbored by woods as well as hillsides. 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Scotland, like the entire of Great Britain, is actually certainly not one of the most cost effective locations. In addition, in Scotland the outdoor tents may be actually set up actually anywhere, therefore travelers may also rest in the crazy. The most popular and one of the very most beautiful treking routes in Europe is the supposed West Highland Way. Longer trip? How around north along the west shoreline and after that back to the quieter, albeit much less stunning east? Lots of tourists in Glasgow, takes a train to Mallaig (in some cases seeing Glencoe or Fort William on the means) at that point sees Isle of Skye (the most lovely of the Scottish islands), at that point scalp along the coastline in the direction of Ullapool, regarding Durness, heading back visiting Inverness, Fort Augustus (Loch Ness), Aberdeen and also Cairngorms National Park, and also ultimately St Andrews. Is it possible by buses as well as learns? Certainly it is actually feasible, yet you are going to overlook a whole lot, so it is far better to rent a vehicle for at least portion of the vacation. As well as do not be fooled through the visitor snare of Loch Ness– actually, there are actually loads of far more attractive areas throughout Scotland nation Scotland, scottish Scotland, app Scotland, conservative Scotland, info Scotland, scotland Scotland, our company Scotland, edinburgh Scotland, child Scotland, creed Scotland, chart Scotland, iona Scotland, menu Scotland, traveling Scotland, information Scotland, history Scotland, vehicle Scotland, ship Scotland, uk Scotland, learn Scotland, celtic Scotland, glasgow Scotland, shetland Scotland, culture Scotland, tay Scotland, bus Scotland, headlines Scotland, learning Scotland, bit Scotland, navigating Scotland, cookie Scotland, covid Scotland, sport Scotland, accessibility Scotland, videos Scotland, highland games Scotland, community Scotland, golf Scotland, scots Scotland, meals Scotland, whisky Scotland, finances Scotland, visitscotland Scotland, gallery Scotland, bulletin Scotland, arbroath Scotland, hell Scotland, road Scotland, distilleries Scotland, st andrews Scotland, drink Scotland, see scotland Scotland, europe Scotland, castles Scotland, potential Scotland, take in Scotland, blog post Scotland, dundee Scotland, driving Scotland, sports Scotland, transportation Scotland Glenelg I bear in mind exploring Scotland for the initial time at the conclusion of April. It was actually actually spring in Scotland, the sun was heating up, while in Scotland it was still winter all over. The Highlands were actually still dealt with in snow in numerous places, and in Edinburgh it was actually piercingly rain. When journeying in Scotland, first of all great, water-proof, sporting activities shoes. A suitable raincoat (and also windproof!) Are going to likewise come in handy, often it is also worth incorporating a thin headscarf, a sports hat and also sports gloves to the knapsack (spring season as well as autumn). In winter months, I suggest avoiding Scotland coming from a range. Why? The response is actually basic: it puts and blows. In the situation of a low-budget journey, sleep in a camping tent or even stay simply in hostels (expense regarding PLN 80 per evening)., Whiskey, see at minimum one distillery and order fish and also chips with vinegar at least once. I really hope that using this article I motivated my buddies (:-RRB-) however also strangers to travel to Scotland. It’s truly worth a hundred opportunities! I invite you to see, so I am actually still listed below. Gorgeous Scottish seasides. Loch Lomond Backpack. Iona- very small isle, white coastlines. Isle of Skye. Glencoe. Eilean Donan Castle. Island of Arran. Scotland is definitely a definitely stunning country, and every year it is checked out by crowds of vacationers coming from the United States, France, and also even Italy or Spain. Arran is phoned Scotland in mini. Scotland, like the entire of Great Britain, is certainly not one of the most inexpensive locations. It was presently spring season in Scotland, the sun was heating up, while in Scotland it was still wintertime all over. I really hope that with this message I motivated my buddies (:-RRB-) however additionally unfamiliar people to take a trip to https://www.scotland.com/

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