JEJUM INTERMITENTE: COMO FUNCIONA E SEUS BENEFÍCIOS
Jejum intermitente é um sistema alimentar baseado no princípio fundamental de criar uma "janela" (período de tempo) de jejum com uma duração específica que afeta o equilíbrio calórico geral e o metabolismo hormonal. Leia este artigo para saber mais sobre seu funcionamento e seus benefícios.
Como funciona o jejum intermitente?
Durante a abstinência alimentar, além de uma calma total insulínica (lembre-se que a insulina é a hormona anabólica por excelência mas também é responsável pelo depósito de gorduras), há um aumento significativo de outra hormona: o IGF-1 ou somatomedina (algumas também mencionar um aumento na testosterona). O jejum intermitente é então responsável pela secreção de GH (somatotropina), conhecido como “hormônio do bem-estar”. Ao contrário da insulina, o GH, ao mesmo tempo que aumenta a hipertrofia, não determina depósito de gordura, mas promove lipólise necessária para perda de peso e definição muscular.
As principais dietas que prevêem o jejum intermitente são três: jejum em dias alternados, jejum de 2 dias por semana e jejum diário (período do dia em que o indivíduo se alimenta é limitado a 8-12 horas e o restante 12-14- 16 horas são para jejum).
Benefícios do jejum intermitente
Alguns especialistas propõem tratar o excesso de peso e doenças metabólicas através do jejum intermitente, neste caso denominado jejum terapêutico. Esta prática é realizada sob supervisão médica e acompanhamento nutricional. O jejum intermitente pode ser benéfico ou prejudicial de acordo com certos fatores: duração, integralidade da abstenção alimentar, condições patológicas para sua aplicação, etc. Porém, quais são os benefícios do jejum intermitente?
Vários estudos destacaram os benefícios para a saúde do jejum intermitente. Não só o emagrecimento e o contraste dos radicais livres, que traduzidos podem parecer um elixir da longa vida, mas também recursos que podem regular o nível de açúcar no sangue e a inflamação. Do ponto de vista da saúde cardiovascular, o jejum intermitente melhora os níveis de pressão arterial, frequência cardíaca em repouso, triglicerídeos e níveis de colesterol no sangue e reduz o estresse oxidativo relacionado ao desenvolvimento da aterosclerose.
O jejum intermitente também tem efeitos na saúde e no envelhecimento. A restrição calórica parece aumentar a expectativa de vida. Em alguns estudos, pessoas com jejum intermitente demonstraram: perda de peso, redução da circunferência abdominal, melhoria da sensibilidade à insulina e, portanto, menor risco de desenvolver diabetes, aumento da resistência muscular e aumento das capacidades cognitivas.
A ilha de Okinawa (sul do Japão) detém o recorde absoluto de número de habitantes centenários com boa saúde. É por isso que é uma das cinco zonas azuis do mundo. Por lá, praticam regularmente jejum intermitente. Comem principalmente vegetais, algas, goya, tofu, peixe (muito cru, também de tamanho grande como o atum) e muito pouca carne. Outro aspecto muito importante que caracteriza o estilo alimentar dos habitantes desta ilha japonesa é a moderação calórica; a este respeito, um famoso ditado local sugere comer cerca de 80% dos alimentos necessários para se sentir saciado.
Dicas úteis para jejum intermitente
Apesar dos díspares benefícios para a saúde do jejum intermitente, inserir esta prática na vida cotidiana não é fácil. Antes de iniciar o jejum intermitente, é necessário contar com a ajuda de um nutricionista para garantir uma oferta equilibrada de macro e micronutrientes.
Jejum intermitente com ProLon®
Hoje você pode aproveitar um método para jejuar sem abrir mão da comida: a Fasting Mimicking Diet ® . ProLon é um programa de refeições de 5 dias que permite obter os benefícios do jejum comendo. Como isso é possível? ProLon é composto por uma quantidade específica de micro e macronutrientes estudados há mais de 20 anos que permitem ao corpo não perceber que está ingerindo alimentos. Agende agora sua ligação nutricional gratuita com nosso treinador de nutrição para saber mais sobre o assunto.
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