What is the reverse fasting system and how is it applied?

 What is the reverse fasting system and how to apply it, reverse fasting is one of the most effective diets among other slimming systems, which helps a person lose a lot of calories, as the idea of ​​this system is to fast for 16 hours, during which time is away from All drinks and foods that are devoid of calories, we will learn more through the contents site on the concept of the reverse fasting system and the method of its application.

What is the reverse fasting system?

The reverse fasting system is one of the diets that help lose excess weight for many people from around the world to get an ideal body and avoid chronic obesity diseases, as studies have proven that this system helps in losing weight significantly and is the ideal choice for people who want to sculpt Their waistlines, and the reverse fasting diet depends on abstaining from calorie-dense foods and drinks during a specific time of the day. [1]

How to apply the reverse fasting system

After we got acquainted with the concept of the reverse fasting system, we will now learn about the methods of applying the reverse fasting system that must be taken into account when working on this system, as the method of its application is represented in the following points:

The method of the reverse fasting system is to fast for 16 hours a day, and a person can fast during sleep times, and when he wakes up in the morning, he must avoid eating breakfast and postpone it during the noon time, and eat his last meal at eight o’clock in the evening.

The reverse fasting system is applied correctly and eating times are within eight hours only, and no meals are allowed during fasting times except water and hot drinks without calories.

When you feel very hungry during the fasting period, you can eat a piece of fruit or vegetables that do not contain many calories.

This system is followed for a whole month daily, but if a person feels that there is difficulty in applying the system for a month, he can follow the system twice a week, but the fasting hours vary so that food is deprived for a full day, and eating is taken during the other days of the week.

It must be noted that the body gets used to applying the system for 21 days, so a person must have the determination and insistence to continue applying it to obtain the weight that he has always aspired to reach, and he should not interrupt the fasting hours during the month.

Advantages of the reverse fasting system

Obesity has spread significantly recently as a result of adopting unhealthy eating habits, so many people with high weights are looking for the best ways or systems that can be followed to lose weight, and one of the most well-known systems in the world is the reverse fasting system. : [2]

Helping people who suffer from obesity, as research has proven after many studies that people lose approximately 13% of their weight while applying this system.

Low high blood pressure while a person eats normally and with few calories, and it is important to have healthy blood pressure; Because high levels may affect heart and brain health.

Reducing the levels of inflammation in a person. Studies have shown that those who follow the reverse fasting regime have less inflammation than usual. As well as reduce blood pressure and accumulated fat.

Reducing the risk of developing cancer by slowing down the ability of cancer cells to adapt and spread. People undergoing cancer treatment are advised to consult a specialist before following the regimen.

Stabilizing blood sugar levels in diabetics, because it resets insulin, and thus plays a major role in reducing the risk of developing type 2 diabetes.

Losing fat while maintaining muscle mass, as studies have indicated that people who follow the system have more endurance and run.

Minimizing tissue damage in surgery and improving outcomes.

Side effects of reverse fasting

Although millions of people around the world follow the reverse fasting system to burn fat and succeed in losing weight, there are some side effects that a person may experience when following the reverse fasting system, and after we know its positives, we must now present the most prominent negatives of this system, which are as follows: 

• Feeling hungry and craving food, when calorie levels are reduced and a long time is spent eating calories, a person may experience feeling very hungry.
• Feeling of headache and dizziness, which is one of the most common side effects among many people, and this may be due to reducing blood sugar and not taking caffeine.
• Experiencing nausea, bloating, constipation or diarrhea, because reducing food intake associated with some reverse fasting regimes may negatively affect the digestion process, and thus these side effects occur, and it can also cause dehydration, so it is recommended to drink a lot of water to keep the body hydrated.
•  Feeling tired and low energy levels in a person, as these effects occur when blood sugar is low, leads to a feeling of fatigue and weakness.
• Sleep disturbances in some people may cause fatigue and stress during the day.
• It leads to malnutrition. If a person fasts for very long periods, without getting the full nutrients, this may cause malnutrition.

Important tips for the success of reverse fasting

To obtain the desired results and to reach the ideal weight that a person aspires to, it is necessary to follow some important tips when applying the reverse fasting system that helps in this, and the most prominent of these tips are the following: [4]

• Fasting always begins at sunset, during this period you must stop eating fried foods, sweets, and ready meals.
• If you want to practice reverse fasting the right way, don't break your fast until after sunrise, this trick will help you better guide you about when to start and stop fasting.
• Eat a light breakfast, and focus on getting as many calories as possible at lunch.
• Reverse fasting varies depending on the person's body, so fasting should be done according to the body type.
• Drink hot drinks that do not contain high calories during the fasting period, which helps in burning fat quickly.
• Refrain from consuming caffeine during the fasting period, and replace it with a glass of warm water mixed with a little lemon juice.
• Drinking a lot of water, to avoid dehydration and to make the person feel full, thus greatly helps in losing weight.

Here we have finished the article on the reverse fasting system, as we learned about the most prominent advantages of reverse fasting and what are its side effects, and at the end of the article, we talked about the most important tips that must be followed in the reverse fasting system.