"adcr" - 1 õppematerjal

The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman - Timothy Ferriss

Fast-5: Fast for 19 hours beginning at bedtime, followed by ve hours of eating as much as necessary to satisfy hunger. This is popular for moderate weight loss, which typically appears starting in the third week and averages one pound of loss per week thereafter.3 Some research suggests IF confers the same life-extension bene ts as caloric restriction only when calories are consumed during daylight hours. This would, if accurate, make the Fast-5 better for fat loss than longevity. ADCR: Alternate Day Caloric Restriction (ADCR) requires that calories be cut 50­80% every other day. It has been shown to improve insulin sensitivity, autoimmune disease, and even asthma after just two weeks. Protein cycling: Dr. Ron Mignery, author of the Protein-Cycling Diet, suggests that even a single day per week of restricting protein to no more than 5% of maintenance calories can produce effects similar to extended caloric restriction.