{"id":237545,"date":"2021-05-03T09:00:00","date_gmt":"2021-05-03T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/post-intermitent-dieta\/"},"modified":"2021-05-03T09:00:00","modified_gmt":"2021-05-03T08:00:00","slug":"post-intermitent-dieta","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/ro-ro\/post-intermitent-dieta\/","title":{"rendered":"Este Postul Intermitent o Diet\u0103 pentru Pierderea \u00een Greutate? (Ghidul Suprem despre Postul Intermitent)"},"content":{"rendered":"\n<p>Care este <strong>originea postului intermitent? <\/strong>Ei bine, <strong>postul <\/strong>este unul dintre cele mai vechi cunoscute tratamente pentru boli. Istoricii au descoperit prima men\u021bionare a doctorului grec, <a href=\"https:\/\/en.wikipedia.org\/wiki\/Hippocrates\" target=\"_blank\" rel=\"noreferrer noopener\">Hipocrate \u00een secolul 5 \u00ce.Hr. <\/a>(Hipocrate este adesea considerat p\u0103rintele medicinei moderne), unde recomanda eliminare m\u00e2nc\u0103rii \u0219i a lichidelor pentru tratarea anumitor boli.<\/p>\n\n\n\n<p>De atunci, a fost discutat e o mare gam\u0103 de figuri istorice de la Platon la Paracelsus. Postul este de asemenea o parte esen\u021bial\u0103 a fiec\u0103rei religii \u0219i practice spirituale pentru Iisus, Buddha \u0219i Mohamed, to\u021bi profe\u021bind virtu\u021bile acesteia. A fost utilizat\u0103 pentru tratarea \u0219i \u00eembun\u0103t\u0103\u021birea unei mari game de boli \u0219i probleme de s\u0103n\u0103tate, inclusiv \u00eembun\u0103t\u0103\u021birea s\u0103n\u0103t\u0103\u021bii, pierderea \u00een greutate, \u00eembun\u0103t\u0103\u021birea rezisten\u021bei insulinei \u0219i a problemelor cognitive precum demen\u021bii \u0219i Alzheimer, \u0219i chiar \u0219i \u00eenapoierea efectelor \u00eemb\u0103tr\u00e2nirii!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>De Ce Este Postul Intermitent At\u00e2t de Popular?<\/strong><\/h3>\n\n\n\n<p>Un tip specific de post, postul intermitent, este \u00een acest moment la mod\u0103. Pare c\u0103 toat\u0103 lumea vorbe\u0219te despre asta, \u0219i dac\u0103 nu o face\u021bi, a\u021bi putea fi ierta\u021bi c\u0103 nu sunte\u021bi \u00een trend, \u0219i chiar ar trebui.<\/p>\n\n\n\n<p>Totu\u0219i, \u00een ciuda trendului, <strong>postul intermitent nu este potrivit pentru toat\u0103 lumea. <\/strong>De fapt, dac\u0103 este f\u0103cut gre\u0219it, v\u0103 poate face mai mult r\u0103u. Din p\u0103cate, nu sunt suficiente informa\u021bii bune care s\u0103 explice cum s\u0103 \u00een\u021belegem diferen\u021ba.<\/p>\n\n\n\n<p>Astfel, \u00een acest ghid, ne vom uita la cum se <strong>face postul intermitent cum trebuie <\/strong>pentru a putea c\u00e2\u0219tiga beneficiile poten\u021biale ale postului intermitent, dar totodat\u0103 asigur\u00e2ndu-ne c\u0103 evit\u0103m riscurile. Acesta ar trebui s\u0103 ne ofere instrumentele de care avem nevoie pentru a \u021bine post intermitent \u00eentr-o cale care s\u0103 fie relativ u\u0219oar\u0103 \u0219 sigur\u0103. Dac\u0103 vi se pare o provocare prea mare \u0219i sim\u021bi\u021bi nevoia de a renun\u021ba, probabil \u00eel \u021bine\u021bi gre\u0219it.<\/p>\n\n\n\n<p>Din p\u0103cate, pur \u0219i simplu s\u0103 urma\u021bi sfatul unu \u201aguru al fitness-ului\u2019 sau al oricui altcineva, s-ar putea s\u0103 nu fie calea potrivit\u0103 pentru dvs. A\u0219a cum vom descoperi \u00een cur\u00e2nd, biologia tuturor este diferit\u0103 \u0219i \u00een\u021belegerea acestui lucru este cheia succesului pentru oricine. Acest lucru este adev\u0103rat fie c\u0103 v\u0103 dori\u021bi s\u0103 \u021bine\u021bi post intermitent pentru dvs. sau dac\u0103 v\u0103 dori\u021bi s\u0103 crea\u021bi un program pentru unul dintre clien\u021bii dvs.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u021aine\u021bi Post sau V\u0103 \u00cenfometa\u021bi? Cum \u00cencepe\u021bi Postul Intermitent?<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Nu V\u0103 \u00cenfometa\u021bi<\/strong><\/h4>\n\n\n\n<p><strong>Prima \u0219i cea mai important\u0103 regul\u0103 a postului intermitent este s\u0103 nu v\u0103 \u00eenfometa\u021bi!<\/strong><\/p>\n\n\n\n<p>\u00cen orice moment, corpul imn folose\u0219te at\u00e2t glucoz\u0103 c\u00e2t \u0219i gr\u0103sime pentru a face energie. De fapt, la odihn\u0103, \u00een jur de 50%-70% din energia de care avem nevoie vine din gr\u0103sime (<a href=\"http:\/\/Nicola Longo, Marta Frigeni, and Marzia Pasquali, Carnitine Transport and Fatty Acid Oxidation, Biochim Biophys Acta. 2016 Oct; 1863(10): 2422\u20132435.\">1<\/a>). Totu\u0219i, <strong>\u00eentotdeauna avem nevoie de glucoz\u0103 disponibil\u0103<\/strong> pentru c\u0103 celule noastre ro\u0219ii care transport\u0103 oxigen prin corp, nu pot folosi gr\u0103simea pentru a face energie, ci doar glucoza. De asemenea, glucoza este vital\u0103 pentru ca creierul s\u0103 func\u021bioneze. Creierul poate folosi cetone, molecule pe caz\u0103 de gr\u0103sime pentru energie, a\u0219a cum vom discuta mai t\u00e2rziu, dar chiar \u0219i atunci c\u00e2nd este disponibil\u0103 o mare cantitate de cetone disponibile, creierul \u00eenc\u0103 are nevoie ca cel pu\u021bin 33% din energia sa s\u0103 vin\u0103 din glucoz\u0103 (<a href=\"http:\/\/Berg JM, Tymoczko JL, Stryer L., Biochemistry. 5th edition, New York: W H Freeman; 2002.\">2<\/a>).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-1024x512.jpg\" alt=\"gogo\u0219i colorate cu bomboane - nu v\u0103 vor ajuta \u00een eforturile de sl\u0103bire!\" class=\"wp-image-129924\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-600x300.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Avem nevoie de zah\u0103r \u00een s\u00e2nge tot timpul!<\/strong><\/p>\n\n\n\n<p>Din aceast\u0103 cauz\u0103, avem nevoie de zah\u0103r tot timpul, astfel \u00eenc\u00e2t s\u0103 avem combustibil pentru RBS \u0219i pentru creier. \u00cen medie sunt 4 grame (0.14oz) de zah\u0103r circul\u00e2nd \u00een s\u00e2nge, ceea ce reprezint\u0103 o linguri\u021b\u0103 plin\u0103 \u0219i 60% din acesta este folosit de creier pentru energie (<a href=\"http:\/\/David H. Wasserman, Four grams of glucose, Am J Physiol Endocrinol Metab. 2009 Jan; 296(1): E11\u2013E21.\">3<\/a>), iar corpul va ajunge la mari gesturi pentru a p\u0103stra aceste 4 grame stabile. 4 grame sunt o cantitate mic\u0103 \u00een compara\u021bie cu greutatea unei persoane, dar este indispensabil\u0103 pentru via\u021b\u0103. Dac\u0103 aceasta scade prea mult, atunci func\u021biile metabolice \u00eencep s\u0103 mearg\u0103 r\u0103u. \u0218i dac\u0103 continu\u0103 s\u0103 scad\u0103, sistemul central nervos va \u00eencepe s\u0103 se opreasc\u0103 \u0219i eventual vom intra \u00een crize \u0219i eventual moartea.<\/p>\n\n\n\n<p>\u00cen timpul evolu\u021biei noastre, sc\u0103derea zah\u0103rului din s\u00e2nge era un risc mult mai mare pentru via\u021ba noastr\u0103 dec\u00e2t cantit\u0103\u021bile prea mari. \u00cen alte cuvinte, \u00eenfometarea era mult mai probabil\u0103 dec\u00e2t \u0219ansa noastr\u0103 de a g\u0103si cutii pline cu gogo\u0219i din care s\u0103 ne \u00eenfrupt\u0103m.<\/p>\n\n\n\n<p>Din aceast\u0103 cauz\u0103, avem <strong>patru hormoni care pot cre\u0219te nivelul de zah\u0103r:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Glucagonul<\/li><li>Adrenalina<\/li><li>Cortizonul<\/li><li>\u0218i hormonii de cre\u0219tere<\/li><\/ul>\n\n\n\n<p>Totu\u0219i avem doar <strong>unul care s\u0103-l scad\u0103 \u2013 insulina.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rolul Ficatului \u00een Postul Intermitent (P\u0103streaz\u0103 Nivelul de Zah\u0103r Stabil)<\/strong><\/h3>\n\n\n\n<p>La odihn\u0103, oric\u00e2nd nivelul de zah\u0103r scade, creierul simte sc\u0103derea \u0219i trimite semnale pentru produc\u021bia hormonilor de glucagon, adrenalin\u0103, cortizon \u0219i hormoni de cre\u0219tere. Acesta semnaleaz\u0103 ficatul \u0219i zah\u0103rul din s\u00e2nge cre\u0219te (<a href=\"http:\/\/D G Johnston, A Pernet, A McCulloch, G Blesa-Malpica, J M Burrin, K G Alberti, Some hormonal influences on glucose and ketone body metabolism in normal human subjects\">4<\/a>).<\/p>\n\n\n\n<p>Ficatul face asta \u00een dou\u0103 feluri:<\/p>\n\n\n\n<p>1. Prima este prin eliberarea glicogenului (glicogenul este pur \u0219i simplu numele glucozei depozitate \u00een corp).<\/p>\n\n\n\n<p>2. A doua cale este prin produc\u021bia mai multei glucozei printr-un proces numit gluconeogenez\u0103. Ficatul depoziteaz\u0103 \u00een jur de 80 \u2013 100 de grame de glicogen. Teoretic, aceasta este o cantitate imens\u0103 \u0219i este egal\u0103 a 5%-^% din greutate ficatului (\u00een compara\u021bie cu 1%-2% \u00een mu\u0219chi)(<a href=\"http:\/\/Bob Murray, Christine Rosenbloom, Fundamentals of glycogen metabolism for coaches and athletes, Nutr Rev. 2018 Apr; 76(4): 243\u2013259.\">5<\/a>).<\/p>\n\n\n\n<p>\u00cen timp ce ficatul p\u0103streaz\u0103 zah\u0103rul din s\u00e2nge stabil, <strong>corpul \u00eencepe s\u0103 primeasc\u0103 mai mult\u0103 energie de la gr\u0103sime. <\/strong>O face prin descompunerea celulelor de gr\u0103sime (adipoide) \u00een corp pentru a elibera acizi gra\u0219i \u00een s\u00e2nge \u0219i dup\u0103 pentru a cre\u0219te arderea acizilor gra\u0219i pentru energie \u00eentr-un proces numit beta-oxidare. \u00cen acela\u0219i timp, mai mul\u021bi din acizii gra\u0219i ajung \u00een stomac din circula\u021bia s\u00e2ngelui \u0219i \u00eei folosesc pentru a produce mai multe molecule bazate pe gr\u0103sime numite cetone.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"450\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-03.jpg\" alt=\"art\u0103 grafic\u0103 care arat\u0103 ficatul \u0219i rolul s\u0103u \u00een stocarea glicogenului\" class=\"wp-image-129186\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-03.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-03-300x225.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Keto \u0219i Postul Intermitent \u2013 Rolul Cetonelor<\/strong><\/h4>\n\n\n\n<p>Cre\u0219terea produc\u021biei de cetone \u00een timpul perioadei de post a evoluat pentru a ajuta oamenii s\u0103 supravie\u021buiasc\u0103 unor perioade c\u00e2nd m\u00e2ncarea nu era disponibil\u0103 u\u0219or. Cetonele ne ofer\u0103 <strong>o alt\u0103 surs\u0103 de energie <\/strong>pentru a face prioritare depozitele de glucoze pentru creier \u0219i RBS (<a href=\"http:\/\/Bob Murray, Christine Rosenbloom, Fundamentals of glycogen metabolism for coaches and athletes, Nutr Rev. 2018 Apr; 76(4): 243\u2013259.\">5<\/a>,<a href=\"http:\/\/Louise M. Burke, Luc J. C. van Loon, and John A. Hawley, Postexercise muscle glycogen resynthesis in humans, Journal of Applied Physiology, 01 MAY 2017\">6<\/a>).<\/p>\n\n\n\n<p><strong>Din p\u0103cate, acizii gra\u0219i pot fi folosi\u021bi doar de creier \u00een cantit\u0103\u021bi foarte mici <\/strong>(<a href=\"http:\/\/Peter Sch\u00f6nfeld, and Georg Reiser. Why does brain metabolism not favor burning of fatty acids to provide energy? \u2013 Reflections on disadvantages of the use of free fatty acids as fuel for brain. J Cereb Blood Flow Metab. 2013 Oct; 33(10): 1493\u20131499.\">7<\/a>). Totu\u0219i, creierul iube\u0219te cetonele, astfel, producerea \u0219i utilizarea acestora ne permite s\u0103 economisim glucoza. Aceasta d\u0103 creierului o bun\u0103 surs\u0103 de energie pentru a nu se panica \u0219i pentru a nu invada corpul cu hormoni de stres.<\/p>\n\n\n\n<p>Problema este c\u0103 <strong>nu toat\u0103 lumea produce cetone eficient. <\/strong>Studiile au ar\u0103tat c\u0103 oamenii care au o stare fizic\u0103 bun\u0103 \u0219i se antreneaz\u0103 regulat, au nivel mai mare de cetone. De asemenea au o abilitate mai bun\u0103 de a folosi cetonele pentru a produce energie (<a href=\"http:\/\/Askew, E. W.; Dohm, G. L.; Huston, R. L. (1975). Fatty Acid and Ketone Body Metabolism in the Rat: Response to Diet and Exercise1. The Journal of Nutrition, 105(11), 1422\u20131432.\">8<\/a>,<a href=\"http:\/\/Johnson, R. H., Walton, J. L., Krebs, H. A. &amp; Williamson, D. H. (1069) Post exercise ketosis. Lancet 2, 1383-1385.\">9<\/a>). Ace\u0219tia pot descompune mult mai u\u0219or gr\u0103simea depozitat\u0103 \u00een acizi gra\u0219i liberi, astfel, ficatul are acces la o cantitate mai mare de gr\u0103sime \u0219i permite producerea cetonelor (<a href=\"http:\/\/Askew, E. W.; Dohm, G. L.; Huston, R. L. (1975). Fatty Acid and Ketone Body Metabolism in the Rat: Response to Diet and Exercise1. The Journal of Nutrition, 105(11), 1422\u20131432.\">8<\/a>). Indivizi antrena\u021bi pot folosi mai bine acizii gra\u0219i normali pentru a produce \u0219i energie (prin beta-oxidare).<\/p>\n\n\n\n<p>Asta \u00eenseamn\u0103 c\u0103 <strong>unele persoane au o u\u0219urin\u021b\u0103 mai mare s\u0103 posteasc\u0103 <\/strong>\u0219i sunt \u00een stare s\u0103 treac\u0103 la un nivel mai mare de ardere a gr\u0103similor, cunoscut \u0219i ca sinteza cetozei.<\/p>\n\n\n\n<p>Totu\u0219i, persoanele supraponderale, neantrenate, sau care au alte probleme de s\u0103n\u0103tate s-ar putea s\u0103 aib\u0103 probleme cu postul intermitent. O cale bun\u0103 pentru a \u00een\u021belege problema, este c\u0103 postul practic poate stresa corpul. Pentru persoanele mai s\u0103n\u0103toase, acesta este un stres care poate fi gestionat, \u0219i acesta este un stres care poate produce beneficiile poten\u021biale ale postului (<a href=\"http:\/\/Duan W. and Mattson M. P. (1999) Dietary restriction and 2-deoxyglucose administration improve behavioral outcome and reduce degeneration of dopaminergic neurons in models of Parkinson\u2019s disease. J. Neurosci. Res. 57, 195\u2013206.\">10<\/a>,<a href=\"http:\/\/Mark P. MattsonT, Ruiqian Wan, Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems, Journal of Nutritional Biochemistry 16 (2005) 129 \u2013 137\">11<\/a>). Stresarea celulelor, cel pu\u021bin a celulelor s\u0103n\u0103toase, creeaz\u0103 un r\u0103spuns pozitiv f\u0103c\u00e2nd celulele \u2019mai puternice\u2019 \u0219i capabile s\u0103 reziste la stres \u00een viitor. Func\u021bioneaz\u0103 \u00een acela\u0219i fel \u00een care antrenamentul fizic face pe cineva mai puternic, mai rapid sau construie\u0219te o rezisten\u021b\u0103 mai mare.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01.jpg\" alt=\"rolul cetonelor \u00een post intermitent \u0219i pierderea \u00een greutate\" class=\"wp-image-129399\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01.jpg 1000w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01-300x169.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01-768x432.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01-600x338.jpg 600w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Dar ce se \u00cent\u00e2mpl\u0103 C\u00e2nd Celulele Nu Sunt S\u0103n\u0103toase<\/strong>?<\/h3>\n\n\n\n<p>Stresul care nu cauzeaz\u0103 un r\u0103spuns pozitiv, cauzeaz\u0103 daune.<\/p>\n\n\n\n<p><strong>Personale care \u00eencearc\u0103 postul intermitent trebuie s\u0103 aib\u0103 flexibilitatea metabolic\u0103 pentru a putea schimba \u00eentre utilizarea a mai mult\u0103 glucoz\u0103 \u0219i mai mult\u0103 gr\u0103sime pentru energie.<\/strong><\/p>\n\n\n\n<p>Aceast\u0103 flexibilitate este vital\u0103 \u0219i, adesea, m\u0103 simt inconfortabil c\u00e2nd aud nutri\u021bioni\u0219ti de antrenament \u0219i s\u0103n\u0103tate sau antrenori personali recomand\u00e2nd postul intermitent clien\u021bilor f\u0103r\u0103 a considera flexibilitatea metabolic\u0103.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Deci Cum \u0218tiu Dac\u0103 Eu (sau Clien\u021bii Mei) Pot Gestiona Postul Interactiv?<\/strong><\/h3>\n\n\n\n<p>Sunt dou\u0103 avertismente care semnaleaz\u0103 c\u0103 nu poate fi gestiona postul intermitent.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Primul este pierderea rapid\u0103 \u00een greutate.<\/strong><\/h4>\n\n\n\n<p>Acum asta ar putea suna ciudat pentru c\u0103, <strong>mai mult ca sigur, unul dintre beneficiile postului este pierderea \u00een greutate? <\/strong>Este, dar <strong>numai <\/strong>dac\u0103 greutatea pierdut\u0103 este gr\u0103simea.<\/p>\n\n\n\n<p><strong>Dac\u0103 v\u0103 \u00eenfometa\u021bi, corpul dvs. va folosi toate depozitele de glicogen pentru energie. <\/strong>\u00cen timp ce ficatul are doar 80 \u2013 100 de gram de glicogen depozitate, de asemenea putem p\u0103stra glicogenul \u0219i \u00een alte p\u0103r\u021bi ale corpului. Cel mai mare depozit este \u00een mu\u0219chi, dar \u0219i \u00een alte locuri, precum \u00een creier!<\/p>\n\n\n\n<p>\u00cen medie, oamenii au \u00een jur de 600 de grame de glicogen depozitate \u00een corp, de\u0219i poate ajunge la p\u00e2n\u0103 1kg. Pentru fiecare gram de glicogen pe care \u00eel ardem pentru energie, pierdem de asemenea 3-4 grame de ap\u0103 cu acesta (<a href=\"http:\/\/S N Kreitzman, A Y Coxon, K F Szaz, Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. The American Journal of Clinical Nutrition, Volume 56, Issue 1, July 1992, Pages 292S\u2013293S\">12<\/a>). Astfel, folosirea a p\u00e2n\u0103 la 600 de grame de glicogen ar putea \u00eensemna p\u00e2n\u0103 la 2400 de grame de ap\u0103 pierdute, adic\u0103 un total de 3kg \u00een total de greutate ar putea fi pierdut\u0103 foarte repede, dar nu ar fi deloc gr\u0103sime. De asemenea, putem descompune proteinele pentru energie, cea mai mare surs\u0103 fiind mu\u0219chii scheletului, \u0219i pentru fiecare gram de protein\u0103 descompus\u0103, pierdem \u00eenc\u0103 4 grame de ap\u0103 (<a href=\"http:\/\/Guyton, Arthur C. (1976). Textbook of Medical Physiology (5th ed.). Philadelphia: W.B. Saunders. pp. 284, 424. ISBN 0-7216-4393-0.\">13<\/a>). Astfel, persoanele pot vedea o pierdere semnificativ\u0103 \u00een greutate f\u0103r\u0103 ca aceasta s\u0103 fie gr\u0103sime.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Al doilea avertisment \u2013 postul intermitent nu ar trebui s\u0103 fie o greutate.<\/strong><\/h4>\n\n\n\n<p><em>Simt c\u0103 Mor, dar Sl\u0103besc!<\/em><\/p>\n\n\n\n<p>Al doilea lucru, care atunci c\u00e2nd ave\u021bi o apreciere a fiziologiei postului, este evident\u0103, v\u0103 <strong>sim\u021bi\u021bi r\u0103u. <\/strong>Postul intermitent NU ar trebui s\u0103 fie o greutate.<\/p>\n\n\n\n<p>Zah\u0103rul sc\u0103zut \u00een s\u00e2nge cre\u0219te hormonii asocia\u021bi cu stresul. C\u00e2nd nivelul de glicogen \u00eencepe s\u0103 scad\u0103 \u00een ficat, creierul va cre\u0219te nivelul de hormoni, doar dac\u0103 nu prime\u0219te doza adecvat\u0103 de cetone pentru ca combustibilul s\u0103 preia de la lipsa glucozei.<\/p>\n\n\n\n<p>Totu\u0219i, c\u00e2nd nu are o cantitate adecvat\u0103 de cetone, atunci va cre\u0219te nivelul de hormoni de stres \u0219i va crea o gam\u0103 larg\u0103 de efecte secundare negative (<a href=\"http:\/\/N Mazurak, A Gunther, FS Grau, ER Muth, M Pustovoyt, SC Bischoff, S Zipfel and P Enck, Effects of a 48-h fast on heart rate variability and cortisol levels in healthy female subjects, European Journal of Clinical Nutrition (2013) 67, 401\u2013406\">14<\/a>).<\/p>\n\n\n\n<p>Atunci &nbsp;persoanele experimenteaz\u0103 <strong>efectele secundare ale postului intermitent, <\/strong>printre care:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pofte de m\u00e2ncare<\/li><li>Ame\u021beal\u0103<\/li><li>Nervozitate<\/li><li>Sl\u0103biciune<\/li><li>Iritabilitate<\/li><li>Anxietate<\/li><li>St\u0103ri depresive sau altceva similar.<\/li><\/ul>\n\n\n\n<p>Este <strong>OK s\u0103 sim\u021bim o stare de foame, <\/strong>dar dac\u0103 v\u0103 sim\u021bi\u021bi r\u0103u, este un motiv pentru aceasta. Creierul prime\u0219te un mesaj puternic c\u0103 nu este m\u00e2ncare disponibil\u0103 \u00een mediu, \u0219i astfel va face tot ce poate pentru a te opri de la a te mi\u0219ca \u0219i de a mai arde alte calorii, practic, v\u0103 va face s\u0103 v\u0103 sim\u021bi\u021bi \u201anasol\u2019. Este un r\u0103spuns complet logic din punct de vedere evolu\u021bionar.<\/p>\n\n\n\n<p>Dac\u0103 v\u0103 sim\u021bi\u021bi r\u0103u \u0219i sc\u0103de\u021bi repede \u00een greutate \u2013 opri\u021bi-v\u0103. C\u00e2nd v\u0103 \u00eenfometa\u021bi, motiva\u021bia nu v\u0103 mai poate ajuta. Eventual, ve\u021bi e\u0219ua \u0219i c\u00e2nd se \u00eent\u00e2mpl\u0103 asta, adesea relua\u021bi greutatea. Asta se \u00eent\u00e2mpl\u0103 pentru c\u0103 nu a\u021bi ars gr\u0103simi, doar mu\u0219chi \u0219i glicogen. Creierul crede acum c\u0103 este o lips\u0103 de m\u00e2ncare \u0219i c\u00e2nd ve\u021bi ceda \u0219i ve\u021bi \u00eencepe s\u0103 m\u00e2nca\u021bi din nou, ve\u021bi avea un mare apetit. De asemenea, corpul va reconstrui repede depozitele de glicogen la nivele \u0219i mai mari dec\u00e2t \u00eenainte \u0219i va depozita orice exces de calorii ca gr\u0103simi ca o m\u0103sur\u0103 de siguran\u021b\u0103 \u00een cazul \u00een care m\u00e2ncarea va mai lipsi (<a href=\"http:\/\/N Mazurak, A Gunther, FS Grau, ER Muth, M Pustovoyt, SC Bischoff, S Zipfel and P Enck, Effects of a 48-h fast on heart rate variability and cortisol levels in healthy female subjects, European Journal of Clinical Nutrition (2013) 67, 401\u2013406\">14<\/a>, <a href=\"http:\/\/Bartosz Malinowski, Klaudia Zalewska, Anna W\u0119sierska, Maya M. Soko\u0142owska, Maciej Socha, Grzegorz Liczner, Katarzyna Pawlak-Osi\u0144ska, and Micha Wici\u0144ski, Intermittent Fasting in Cardiovascular Disorders\u2014An Overview, Nutrients. 2019 Mar; 11(3): 673.\">15<\/a>). Astfel, ajunge\u021bi cu mai mult\u0103 gr\u0103sime dec\u00e2t \u00eenainte \u0219i \u00eencepe\u021bi s\u0103 c\u00e2nt\u0103ri\u021bi mai mult.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-1024x512.jpg\" alt=\"om obosit \u00een sala de sport cu energie redus\u0103\" class=\"wp-image-129925\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-600x300.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Deci, Dac\u0103 M\u0103 Simt R\u0103u, Nu Ar Trebui S\u0103 \u021ain Post Intermitent Deloc?<\/strong><\/h3>\n\n\n\n<p>Nu, \u00eenc\u0103 pute\u021bi \u021bine post, dar ave\u021bi nevoie de un <strong>program de adaptare al gr\u0103similor mai \u00eent\u00e2i. <\/strong>Asta \u00eenseamn\u0103 s\u0103 v\u0103 antrena\u021bi corpul pentru a se obi\u0219nui la dezintegrarea gr\u0103simii, la folosirea direct\u0103 a energiei \u0219i la producerea de cetone. Este acela\u0219i pe care o fac persoanele care \u00eencep o diet\u0103 cetogenic\u0103 \u0219i dureaz\u0103 cam 3 s\u0103pt\u0103m\u00e2ni. Dup\u0103 toate astea, corpul va produce cetonele adecvate pentru a alimenta creierul \u00een perioadele de post.<\/p>\n\n\n\n<p>Am acoperit asta \u00een profunzime \u00een <strong><a href=\"https:\/\/www.intelligentlabs.org\/how-to-get-into-ketosis-easily\/\" target=\"_blank\" rel=\"noreferrer noopener\">acest articol al dietei cetogene<\/a>, <\/strong>a\u0219a c\u0103 citi\u021bi-l dac\u0103 trebuie. Totu\u0219i, un sumar al pa\u0219ilor ce trebuie f\u0103cu\u021bi:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00cencepe\u021bi s\u0103 m\u00e2nca\u021bi 75%-80% de calorii venin din gr\u0103sime, 5% din calorii venin din carbohidra\u021bi \u0219i 15%-20% de calorii venind din proteine.<\/li><li>M\u0103sura\u021bi nivelul de cetone folosind un m\u0103sur\u0103tor electric de cetone (disponibil online). \u00cencerca\u021bi s\u0103 ajunge\u021bi la un nivel de cetone \u00een s\u00e2nge de 0.5mmol-3mmol care este cunoscut\u0103 drept cetoza nutri\u021bional\u0103.<\/li><li>Lua\u021bi suplimentele de ulei C8 \u0219i\/sau BHB cetone dac\u0103 nu sunte\u021bi \u00eentr-o cetoza nutri\u021bional\u0103 de 0.5 mmol \u2013 3mmol pentru a oferi creierului combustibil.<\/li><li>Dac\u0103 \u00eenc\u0103 nu sunte\u021bi \u00eentr-o cetoz\u0103 nutri\u021bional\u0103, spori\u021bi gr\u0103simea \u0219i reduce\u021bi carbohidra\u021bii \u0219i-sau proteinele.<\/li><li>C\u00e2nd sunte\u021bi \u00een cetoza nutri\u021bional\u0103, continua\u021bi timp de 3 s\u0103pt\u0103m\u00e2ni. Dup\u0103 3 s\u0103pt\u0103m\u00e2ni, v-a\u021bi adaptat cetozei \u0219i pute\u021bi \u00eencerca postul intermitent din nou.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Metoda 16:8 De Post Intermitent<\/strong><\/h3>\n\n\n\n<p>Odat\u0103 ce \u0219ti\u021bi c\u0103 sunte\u021bi gras\/adaptat cetozei, recomand metoda 16:8. Asta \u00eenseamn\u0103 \u021binerea postului timp de 16h pe zi.<\/p>\n\n\n\n<p>Deci, dac\u0103 cina este la ora 20, urm\u0103toarea mas\u0103 va fi \u00een ziua urm\u0103toare la pr\u00e2nz. \u00cen timpul primelor 2 s\u0103pt\u0103m\u00e2ni de post intermitent, acestea pot fi ajustate la 14-8, asta \u00eenseamn\u0103 14 ore pe zi. Din nou, dac\u0103 cina este la 8, urm\u0103toarea mas\u0103 poate fi luat\u0103 de la ora 10. <strong><a href=\"https:\/\/www.healthline.com\/nutrition\/16-8-intermittent-fasting\" target=\"_blank\" rel=\"noreferrer noopener\">Beneficiile postului de 16 ore <\/a><\/strong>au fost studiate \u00een mod extensiv \u0219i au demonstrat beneficii de pierdere \u00een greutate, boli de inim\u0103, diabet, presiune, colesterol \u0219i reducerea inflama\u021biei (<a href=\"http:\/\/Bartosz Malinowski, Klaudia Zalewska, Anna W\u0119sierska, Maya M. Soko\u0142owska, Maciej Socha, Grzegorz Liczner, Katarzyna Pawlak-Osi\u0144ska, and Micha Wici\u0144ski, Intermittent Fasting in Cardiovascular Disorders\u2014An Overview, Nutrients. 2019 Mar; 11(3): 673.\">15<\/a>,<a href=\"http:\/\/Dylan A Lowe, Nancy Wu, Linnea Rohdin-Bibby, A Holliston Moore, Nisa Kelly, Yong En Liu, Errol Philip, Eric Vittinghoff, Steven B Heymsfield, Jeffrey E Olgin, John A Shepherd, Ethan J Weiss, Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity: The TREAT Randomized Clinical Trial, JAMA Intern Med. 2020 Nov 1;180(11):1491-1499.\">16<\/a>).<\/p>\n\n\n\n<p>Sunt \u0219i alte metode de post intermitent care sunt utilizate incluz\u00e2nd <strong>dieta 5:2 <\/strong>ceea ce include hr\u0103nirea normal\u0103 5 zile ale s\u0103pt\u0103m\u00e2nii \u00een timp ce se restric\u021bioneaz\u0103 timp de 2 zile la 500-600 de calorii \u0219i <strong>postul cu zile alternative <\/strong>ceea ce include \u00een mod normal, hr\u0103nirea normal\u0103 \u00eentr-o zi \u0219i restric\u021bionarea la 500-600 de calorii ziua urm\u0103toare. Dac\u0103 acestea func\u021bioneaz\u0103 mai bine pentru dvs., beneficiile de s\u0103n\u0103tate vor fi similare. Totu\u0219i, consider c\u0103 metoda 16:8 este mai u\u0219or de men\u021binut pe termen lung \u0219i se potrive\u0219te cu via\u021ba social\u0103 a persoanelor.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Autofagia \u0219i Postul Intermitent<\/strong><\/h3>\n\n\n\n<p>Multe dintre beneficiile postului intermitent sunt cauzate de procesul celular numit <strong>autofagie. <\/strong>Acesta este un proces unde celulele folosesc anumite structuri numite <strong>autofagosome <\/strong>care pot fi considerate \u201acuiburi\u2019 celulare care se plimb\u0103 colect\u00e2nd lucruri \u00een celule care sunt fie vechi sau d\u0103unate. Dup\u0103 se contopesc cu un lizozim\u0103 care con\u021bine multe enzime care le pot descompune pe toate.<\/p>\n\n\n\n<p>Seam\u0103n\u0103 cu repararea unei case dup\u0103 prea multe petreceri nebune\u0219ti. Dac\u0103 m\u00e2nc\u0103m tot timpul, atunci este ca I petrecere pentru celulele noastre. Iar postul permite opusului s\u0103 se \u00eent\u00e2mple, unde \u00eenlocuim, repar\u0103m \u0219i \u00eennoim orice daun\u0103. <strong>Autofagia \u00eencepe s\u0103 se \u00eent\u00e2mple \u00een corp la 12 ore de la ultima noastr\u0103 mas\u0103, <\/strong>a\u0219a c\u0103 postul intermitent de 16:8 sunt o metod\u0103 bun\u0103 pentru a cre\u0219te autofagia (<a href=\"http:\/\/Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting, Stephen D. Anton, Keelin Moehl, William T. Donahoo, Krisztina Marosi, Stephanie Lee, Arch G. Mainous, III, Christiaan Leeuwenburgh, and Mark P. Mattson. Obesity (Silver Spring). 2018 Feb; 26(2): 254\u2013268.\">17<\/a>).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"499\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06.jpeg\" alt=\"autofagie\" class=\"wp-image-164612\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06.jpeg 900w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06-300x166.jpeg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06-768x426.jpeg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06-600x333.jpeg 600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Postul Intermitent \u0219i Antrenamentul<\/strong><\/h3>\n\n\n\n<p>Antrenamentul \u00een timpul postului poate spori autofagia, \u0219i unele persoane care urmeaz\u0103 metoda 16:8 prefer\u0103 s\u0103 adauge asta la rutina lor (<a href=\"http:\/\/Nina Brandt, Thomas P. Gunnarsson, Jens Bangsbo, and Henriette Pilegaard, Exercise and exercise training\u2010induced increase in autophagy markers in human skeletal muscle. Physiol Rep. 2018 Apr; 6(7): e13651\">18<\/a>). \u00cen timp ce asta poate ad\u0103uga beneficii, oamenii care \u00ee\u0219i doresc s\u0103 \u00eencerce trebuie s\u0103 fie <strong>con\u0219tien\u021bi c\u0103 arderea suplimentar\u0103 a energiei \u00een timpul unui antrenament ar putea limita disponibilitatea cetonelor din creier.<\/strong><\/p>\n\n\n\n<p>\u00cen alte cuvinte, nu ar trebui s\u0103 observa\u021bi efecte negative c\u00e2nd v\u0103 antrena\u021bi postind mai mult dec\u00e2t st\u0103rile obi\u0219nuite ale unui antrenament. Dac\u0103 observa\u021bi c\u0103 experimenta\u021bi efecte negative \u00een timpul exerci\u021biilor, nu \u00eencerca\u021bi s\u0103 exagera\u021bi \u0219i s\u0103 trece\u021bi prin asta. \u00cen schimb, lua\u021bi-o mai u\u0219or cu intensitatea exerci\u021biilor pentru a ajunge unde nu sunt efecte secundare. Dup\u0103, dac\u0103 v\u0103 dori\u021bi, pute\u021bi spori u\u0219or intensitatea.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Copii \u0219i Adolescen\u021bii Pot \u021aine Post Intermitent?<\/strong><\/h3>\n\n\n\n<p>Nu recomand postul intermitent pentru copii sau tinerii care trec prin pubertate, \u00eentruc\u00e2t ei eu cerin\u021be nutri\u021bionale \u0219i calorice mai mari (<a href=\"http:\/\/Das, J. K.; Lassi, Z. S.; Hoodbhoy, Z.; Salam, R. A. Nutrition for the Next Generation: Older Children and Adolescents. Ann. Nutr. Metab. 2018, 72(3), 56\u201364.\">19<\/a>). De asemenea, un studiu pe copii de 9 \u2013 11 ani, au descoperit c\u0103 s\u0103rirea peste micul dejun are efecte negative asupra performan\u021bei copiilor \u00een rezolvarea problemelor (<a href=\"http:\/\/E Pollitt, N L Lewis, C Garza, R J Shulman, Fasting and cognitive function, J Psychiatr Res. 1982-1983;17(2):169-74. doi: 10.1016\/0022-3956(82)90018-8\">20<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Concluzie<\/strong> <\/h3>\n\n\n\n<p>Postul intermitent poate produce beneficii de s\u0103n\u0103tate definite \u0219i poate fi folosit pe termen scurt sau pentru perioade mai lungi \u00een siguran\u021b\u0103. Totu\u0219i, este important s\u0103 ne asigur\u0103m c\u0103 este \u021binut cum trebuie \u0219i c\u0103 oricine \u00eencearc\u0103 aceast\u0103 diet\u0103 a dezvoltat flexibilitatea metabolic\u0103 \u00eentre utilizarea glucozei \u0219i a gr\u0103simii\/ceton\u0103. C\u00e2nd persoanele iau timp pentru a se adapta \u00een mod adecvat pot produce beneficii de s\u0103n\u0103tate foarte bune \u0219i nu ar trebui s\u0103 fie o greutate. Odat\u0103 ce participan\u021bii s-au adaptat, ace\u0219tia pot alege s\u0103 \u021bin\u0103 post doar c\u00e2teva zile pe s\u0103pt\u0103m\u00e2n\u0103 \u00een loc de \u00een fiecare zi, \u00een func\u021bie de stilul lor de<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Referin\u021be<\/h4>\n\n\n\n<p>(1) Nicola Longo, Marta Frigeni, and Marzia Pasquali, Carnitine Transport and Fatty Acid Oxidation, Biochim Biophys Acta. 2016 Oct; 1863(10): 2422\u20132435.<\/p>\n\n\n\n<p>(2) Berg JM, Tymoczko JL, Stryer L., Biochemistry. 5th edition, New York: W H Freeman; 2002.<\/p>\n\n\n\n<p>(3) David H. Wasserman, Four grams of glucose, Am J Physiol Endocrinol Metab. 2009 Jan; 296(1): E11\u2013E21.<\/p>\n\n\n\n<p>(4) D G Johnston, A Pernet, A McCulloch, G Blesa-Malpica, J M Burrin, K G Alberti, Some hormonal influences on glucose and ketone body metabolism in normal human subjects<\/p>\n\n\n\n<p>(5) Bob Murray, Christine Rosenbloom, Fundamentals of glycogen metabolism for coaches and athletes, Nutr Rev. 2018 Apr; 76(4): 243\u2013259.<\/p>\n\n\n\n<p>(6) Louise M. Burke, Luc J. C. van Loon, and John A. Hawley, Postexercise muscle glycogen resynthesis in humans, Journal of Applied Physiology, 01 MAY 2017<\/p>\n\n\n\n<p>(7) Peter Sch\u00f6nfeld, and Georg Reiser. Why does brain metabolism not favor burning of fatty acids to provide energy? \u2013 Reflections on disadvantages of the use of free fatty acids as fuel for brain. J Cereb Blood Flow Metab. 2013 Oct; 33(10): 1493\u20131499.<\/p>\n\n\n\n<p>(8) Askew, E. W.; Dohm, G. L.; Huston, R. L. (1975). Fatty Acid and Ketone Body Metabolism in the Rat: Response to Diet and Exercise1. The Journal of Nutrition, 105(11), 1422\u20131432.<\/p>\n\n\n\n<p>(9) Johnson, R. H., Walton, J. L., Krebs, H. A. &amp; Williamson, D. H. (1069) Post exercise ketosis. Lancet 2, 1383-1385.<\/p>\n\n\n\n<p>(10) Duan W. and Mattson M. P. (1999) Dietary restriction and 2-deoxyglucose administration improve behavioral outcome and reduce degeneration of dopaminergic neurons in models of Parkinson\u2019s disease. J. Neurosci. Res. 57, 195\u2013206.<\/p>\n\n\n\n<p>(11) Mark P. MattsonT, Ruiqian Wan, Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems, Journal of Nutritional Biochemistry 16 (2005) 129 \u2013 137<\/p>\n\n\n\n<p>(12) S N Kreitzman, A Y Coxon, K F Szaz, Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. The American Journal of Clinical Nutrition, Volume 56, Issue 1, July 1992, Pages 292S\u2013293S<\/p>\n\n\n\n<p>(13) Guyton, Arthur C. (1976). Textbook of Medical Physiology (5th ed.). Philadelphia: W.B. Saunders. pp. 284, 424. ISBN 0-7216-4393-0.<\/p>\n\n\n\n<p>(14) N Mazurak, A Gunther, FS Grau, ER Muth, M Pustovoyt, SC Bischoff, S Zipfel and P Enck, Effects of a 48-h fast on heart rate variability and cortisol levels in healthy female subjects, European Journal of Clinical Nutrition (2013) 67, 401\u2013406<\/p>\n\n\n\n<p>(15) Bartosz Malinowski, Klaudia Zalewska, Anna W\u0119sierska, Maya M. Soko\u0142owska, Maciej Socha, Grzegorz Liczner, Katarzyna Pawlak-Osi\u0144ska, and Micha Wici\u0144ski, Intermittent Fasting in Cardiovascular Disorders\u2014An Overview, Nutrients. 2019 Mar; 11(3): 673.<\/p>\n\n\n\n<p>(16) Dylan A Lowe, Nancy Wu, Linnea Rohdin-Bibby, A Holliston Moore, Nisa Kelly, Yong En Liu, Errol Philip, Eric Vittinghoff, Steven B Heymsfield, Jeffrey E Olgin, John A Shepherd, Ethan J Weiss, Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity: The TREAT Randomized Clinical Trial, JAMA Intern Med. 2020 Nov 1;180(11):1491-1499.<\/p>\n\n\n\n<p>(17) Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting, Stephen D. Anton, Keelin Moehl, William T. Donahoo, Krisztina Marosi, Stephanie Lee, Arch G. Mainous, III, Christiaan Leeuwenburgh, and Mark P. Mattson. Obesity (Silver Spring). 2018 Feb; 26(2): 254\u2013268.<\/p>\n\n\n\n<p>(18) Nina Brandt, Thomas P. Gunnarsson, Jens Bangsbo, and Henriette Pilegaard, Exercise and exercise training\u2010induced increase in autophagy markers in human skeletal muscle. Physiol Rep. 2018 Apr; 6(7): e13651<\/p>\n\n\n\n<p>(19) Das, J. K.; Lassi, Z. S.; Hoodbhoy, Z.; Salam, R. A. Nutrition for the Next Generation: Older Children and Adolescents. Ann. Nutr. Metab. 2018, 72(3), 56\u201364.<\/p>\n\n\n\n<p>(20) E Pollitt, N L Lewis, C Garza, R J Shulman, Fasting and cognitive function, J Psychiatr Res. 1982-1983;17(2):169-74. doi: 10.1016\/0022-3956(82)90018-8.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Care este originea postului intermitent? Ei bine, postul este unul dintre cele mai vechi cunoscute tratamente pentru boli. Istoricii au descoperit prima men\u021bionare a doctorului grec, Hipocrate \u00een secolul 5 \u00ce.Hr. (Hipocrate este adesea considerat p\u0103rintele medicinei moderne), unde recomanda eliminare m\u00e2nc\u0103rii \u0219i a lichidelor pentru tratarea anumitor boli. De atunci, a fost discutat e&#8230;<\/p>\n","protected":false},"author":2,"featured_media":129923,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[3068],"tags":[],"coauthors":[],"class_list":["post-237545","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-ro-ro"],"taxonomy_info":{"category":[{"value":3068,"label":"Uncategorized @ro-ro"}]},"featured_image_src_large":["https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-01.jpg",848,565,false],"author_info":{"display_name":"David Pashley","author_link":"https:\/\/eu.intelligentlabs.org\/ro-ro\/author\/david\/"},"comment_info":0,"category_info":[{"term_id":3068,"name":"Uncategorized @ro-ro","slug":"uncategorized-ro-ro","term_group":0,"term_taxonomy_id":3068,"taxonomy":"category","description":"","parent":0,"count":65,"filter":"raw","cat_ID":3068,"category_count":65,"category_description":"","cat_name":"Uncategorized @ro-ro","category_nicename":"uncategorized-ro-ro","category_parent":0}],"tag_info":false,"wpml":{"language":"ro-ro","is_original":false,"original_post_id":129879,"translations":{"bg-bg":{"id":225701,"language":"bg-bg","is_original":false},"cs-cz":{"id":219684,"language":"cs-cz","is_original":false},"da-dk":{"id":222393,"language":"da-dk","is_original":false},"de-at":{"id":169919,"language":"de-at","is_original":false},"de-de":{"id":71433,"language":"de-de","is_original":false},"el-cy":{"id":229444,"language":"el-cy","is_original":false},"el-gr":{"id":228378,"language":"el-gr","is_original":false},"en-gb":{"id":129879,"language":"en-gb","is_original":true},"en-ie":{"id":164633,"language":"en-ie","is_original":false},"en-mt":{"id":165747,"language":"en-mt","is_original":false},"es-es":{"id":79292,"language":"es-es","is_original":false},"et-ee":{"id":230241,"language":"et-ee","is_original":false},"fi-fi":{"id":238624,"language":"fi-fi","is_original":false},"fr-fr":{"id":71411,"language":"fr-fr","is_original":false},"hu-hu":{"id":225038,"language":"hu-hu","is_original":false},"it-it":{"id":71819,"language":"it-it","is_original":false},"lt-lt":{"id":234213,"language":"lt-lt","is_original":false},"lv-lv":{"id":230583,"language":"lv-lv","is_original":false},"nl-be":{"id":217794,"language":"nl-be","is_original":false},"nl-nl":{"id":177835,"language":"nl-nl","is_original":false},"pl-pl":{"id":191069,"language":"pl-pl","is_original":false},"pt-pt":{"id":168517,"language":"pt-pt","is_original":false},"ro-ro":{"id":237545,"language":"ro-ro","is_original":false},"sk-sk":{"id":238165,"language":"sk-sk","is_original":false},"sl-si":{"id":238971,"language":"sl-si","is_original":false},"sv-se":{"id":223158,"language":"sv-se","is_original":false}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/posts\/237545","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/comments?post=237545"}],"version-history":[{"count":0,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/posts\/237545\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/media\/129923"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/media?parent=237545"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/categories?post=237545"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/tags?post=237545"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/coauthors?post=237545"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}