{"id":3474,"date":"2024-04-17T07:12:04","date_gmt":"2024-04-17T07:12:04","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3474"},"modified":"2024-05-14T01:54:54","modified_gmt":"2024-05-14T01:54:54","slug":"all-you-need-to-know-about-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/pt\/tudo-que-voce-precisa-saber-sobre-jejum-intermitente\/","title":{"rendered":"Tudo o que voc\u00ea precisa saber sobre o jejum intermitente"},"content":{"rendered":"<p>Existem v\u00e1rios planos alimentares que voc\u00ea pode adotar para uma vida saud\u00e1vel e o jejum intermitente \u00e9 certamente um deles.<\/p>\n<p>O jejum intermitente implica simplesmente um plano alimentar em que voc\u00ea passa longas horas por dia em jejum e segue esse jejum com um curto per\u00edodo de alimenta\u00e7\u00e3o.<\/p>\n<p>Por exemplo, em uma janela de 24 horas, voc\u00ea passa 16 horas em jejum e depois 8 horas comendo uma ou duas refei\u00e7\u00f5es grandes ou algumas refei\u00e7\u00f5es pequenas.<\/p>\n<p>Outro tipo popular de jejum intermitente \u00e9 chamado de \u201cjejum em dias alternados\u201d. Este tipo de jejum intermitente \u00e9 aquele em que voc\u00ea jejua por um dia inteiro (ou seja, 24 horas) e depois passa as 24 horas seguintes comendo normalmente.<\/p>\n<p>Qualquer que seja o tipo de protocolo de jejum intermitente que voc\u00ea escolher adotar hoje, voc\u00ea deve saber que esse tipo de plano alimentar oferece uma tremenda muscula\u00e7\u00e3o e resultados gerais. <a href=\"https:\/\/anabolic-coach.com\/pt\/a-importancia-das-gorduras-saudaveis-para-a-saude-da-mulher\/\" target=\"_blank\" rel=\"noopener\">sa\u00fade<\/a> benef\u00edcios que ser\u00e3o destacados neste post.<br \/>\n<iframe title=\"Reprodutor de v\u00eddeo do YouTube\" src=\"https:\/\/www.youtube.com\/embed\/SHtKM8SLdp4?si=othyeeF5TTX5H5fl\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Por que o plano de dieta de jejum intermitente \u00e9 popular?<\/h2>\n<p>A popularidade do jejum intermitente est\u00e1 aumentando entre a comunidade do fisiculturismo por causa das pesquisas apoiadas e das alega\u00e7\u00f5es aned\u00f3ticas de que o jejum intermitente pode:<\/p>\n<ul>\n<li>\u00a0otimizar o per\u00edodo de oxida\u00e7\u00e3o de gordura em seu corpo,<\/li>\n<li>aumentar seus n\u00edveis gerais de energia,<\/li>\n<li>reduzir a quantidade de insulina liberada em seu corpo,<\/li>\n<li>e promover boa sa\u00fade e longevidade.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-3528\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular.jpg\" alt=\"\" width=\"400\" height=\"400\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular.jpg 612w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-300x300.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-150x150.jpg 150w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-12x12.jpg 12w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-192x192.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-384x384.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-110x110.jpg 110w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-220x220.jpg 220w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-561x561.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-265x265.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-531x531.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-364x364.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-608x608.jpg 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-45x45.jpg 45w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<h2>A hist\u00f3ria do jejum intermitente<\/h2>\n<p>A ideia de <a href=\"https:\/\/www.healthline.com\/nutrition\/intermittent-fasting-guide\" target=\"_blank\" rel=\"noopener\">jejum intermitente<\/a> n\u00e3o \u00e9 um desenvolvimento moderno. Na verdade, os historiadores apontaram para o facto de famosos fil\u00f3sofos, m\u00e9dicos e escritores gregos como Hip\u00f3crates e Plutarco terem indicado a import\u00e2ncia do jejum para a sa\u00fade geral.<\/p>\n<p>No caso de Plutarco, ele \u00e9 creditado com a cita\u00e7\u00e3o \u2013<br \/>\n\u201cEm vez de usar rem\u00e9dios, \u00e9 melhor jejuar hoje\u201d, enquanto Hip\u00f3crates escreveu certa vez que \u201cComer quando voc\u00ea est\u00e1 doente \u00e9 alimentar sua doen\u00e7a\u201d.<\/p>\n<p>Nos tempos mais modernos, Benjamin Franklin, um dos fundadores da Am\u00e9rica, recebeu o cr\u00e9dito por ter dito que \u201cO melhor de todos os rem\u00e9dios \u00e9 descansar e jejuar\u201d.<\/p>\n<p>No entanto, acredita-se que o protocolo de jejum intermitente como o conhecemos hoje tenha se tornado popular no mundo do fisiculturismo competitivo por Martin Berkhan, que \u00e9 reverenciado como o padrinho do jejum intermitente.<\/p>\n<h2>Os Princ\u00edpios da Pr\u00e1tica do Protocolo de Dieta de Jejum Intermitente<\/h2>\n<p>A pr\u00e1tica de um plano alimentar de jejum intermitente envolve um plano de a\u00e7\u00e3o predeterminado para passar um per\u00edodo fixo de tempo em uma janela de 24 horas em jejum e depois utilizar as horas restantes do dia comendo para nutrir seu corpo.<\/p>\n<p>Como j\u00e1 mencionado, existem algumas varia\u00e7\u00f5es do protocolo de jejum intermitente que voc\u00ea poderia adotar hoje, mas talvez o mais prevalente entre os fisiculturistas seja o jejum intermitente de 16 horas por dia, seguido de 8 horas de alimenta\u00e7\u00e3o saud\u00e1vel, <a href=\"https:\/\/anabolic-coach.com\/pt\/transforme-sua-nutricao-10-dicas-essenciais-para-o-sucesso\/\" target=\"_blank\" rel=\"noopener\">refei\u00e7\u00f5es nutritivas<\/a>.<\/p>\n<p>Normalmente, quando voc\u00ea embarca nesta varia\u00e7\u00e3o de jejum intermitente, voc\u00ea pode decidir comer entre 1 e 2 refei\u00e7\u00f5es grandes dentro da janela de 8 horas para comer.<\/p>\n<p>Alternativamente, em vez de fazer grandes refei\u00e7\u00f5es durante o per\u00edodo de festa de 8 horas por dia, voc\u00ea pode decidir consumir algumas pequenas refei\u00e7\u00f5es durante esse per\u00edodo.<\/p>\n<p>Al\u00e9m disso, como indicado anteriormente, voc\u00ea pode decidir dedicar um dia inteiro ao jejum e depois seguir com um dia inteiro comendo.<\/p>\n<p>Em \u00faltima an\u00e1lise, voc\u00ea ter\u00e1 que decidir qual protocolo de jejum intermitente se adapta \u00e0s suas demandas de sa\u00fade, nutri\u00e7\u00e3o, treinamento, recupera\u00e7\u00e3o e estilo de vida.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3531\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Existem limita\u00e7\u00f5es e restri\u00e7\u00f5es ao jejum intermitente?<\/h2>\n<p>A verdade \u00e9 que as \u00fanicas limita\u00e7\u00f5es e restri\u00e7\u00f5es relativas ao jejum intermitente s\u00e3o o per\u00edodo de tempo que voc\u00ea reserva para o jejum e a festa.<br \/>\nFora isso, n\u00e3o h\u00e1 restri\u00e7\u00f5es e limita\u00e7\u00f5es especiais com as quais voc\u00ea deva se preocupar.<\/p>\n<p>Claro, voc\u00ea pode impor restri\u00e7\u00f5es ao tipo de alimentos que decide consumir durante o per\u00edodo de festa, j\u00e1 que alimentos processados ou refinados devem ser evitados tanto quanto poss\u00edvel durante esse per\u00edodo. Idealmente, a sua ingest\u00e3o alimentar deve consistir apenas em refei\u00e7\u00f5es e bebidas saud\u00e1veis.<\/p>\n<p>Para este fim, voc\u00ea pode seguir uma dieta flex\u00edvel ou uma estrutura nutricional IIFYM que garanta que os alimentos que voc\u00ea consome sejam todos estruturados para atender \u00e0s suas respectivas demandas diet\u00e9ticas di\u00e1rias em termos de contagem di\u00e1ria de calorias, incluindo suas necessidades de macro e micronutrientes.<\/p>\n<p>O que tamb\u00e9m \u00e9 importante notar \u00e9 que um protocolo de jejum intermitente n\u00e3o precisa necessariamente ser feito em fases. Mas o que voc\u00ea pode fazer \u00e9 sincronizar seu protocolo de jejum intermitente com seu cronograma de treinamento espec\u00edfico.<\/p>\n<p>Por exemplo, se voc\u00ea estiver em um regime de treinamento com pesos de 6 semanas, tamb\u00e9m poder\u00e1 executar um protocolo de jejum intermitente por 6 semanas e, em seguida, planejar sua alimenta\u00e7\u00e3o normal para coincidir com o final do seu plano de treinamento de for\u00e7a de 6 semanas.<\/p>\n<h2>Um protocolo de jejum intermitente \u00e9 ideal para todos?<\/h2>\n<p>\u00c9 justo dizer que o jejum intermitente n\u00e3o \u00e9 para todos. No entanto, se voc\u00ea se enquadra na categoria daquelas pessoas com uma agenda muito ocupada, mas que preferem consumir entre 1 e 2 refei\u00e7\u00f5es pesadas por dia em vez de v\u00e1rias pequenas refei\u00e7\u00f5es distribu\u00eddas ao longo do dia, voc\u00ea pode querer considerar a ado\u00e7\u00e3o de uma dieta de jejum intermitente. plano.<\/p>\n<p>O jejum intermitente tamb\u00e9m \u00e9 ideal para aquela categoria de pessoas que se esfor\u00e7am para evitar o consumo de alimentos n\u00e3o saud\u00e1veis, como alimentos processados e refinados, e que desejam controlar eficazmente seus h\u00e1bitos alimentares para evitar comer demais ou compuls\u00e3o alimentar.<\/p>\n<p>Al\u00e9m disso, um protocolo de jejum intermitente \u00e9 perfeito para quem segue uma dieta e um regime de treinamento rigorosos. Se voc\u00ea deseja manter uma contagem espec\u00edfica de calorias durante o dia, um jejum intermitente pode ser o que voc\u00ea precisa para ajudar a restringir sua ingest\u00e3o di\u00e1ria de calorias.<\/p>\n<h2>Benef\u00edcios do jejum intermitente para muscula\u00e7\u00e3o<\/h2>\n<p>Vale a pena mencionar que foram realizados estudos para verificar ou contestar muitas das afirma\u00e7\u00f5es aned\u00f3ticas que apontam positivamente para a efic\u00e1cia do jejum intermitente na promo\u00e7\u00e3o tanto do corte como do ganho de massa muscular magra.<\/p>\n<p>Mas para o prop\u00f3sito deste post, somos tentados a optar por evid\u00eancias aned\u00f3ticas fornecidas por muitos fisiculturistas an\u00f4nimos atrav\u00e9s de uma pesquisa independente conduzida por n\u00f3s.<\/p>\n<h3>#1. Benef\u00edcios de corte<\/h3>\n<p>A descoberta de uma pesquisa independente com 100 pessoas que seguiram um protocolo tradicional de jejum intermitente de 16 horas de jejum e 8 horas de festa sugere que <a href=\"https:\/\/mydr.com.au\/sports-fitness\/intermittent-fasting-all-you-need-to-know\/\" target=\"_blank\" rel=\"noopener\">jejum intermitente<\/a> \u00e9 perfeito para qualquer fisiculturista executando um programa de corte para perda de gordura subcut\u00e2nea e at\u00e9 visceral.<\/p>\n<p>Na verdade, concluiu-se que os fisiculturistas que estavam em jejum intermitente tendiam a perder at\u00e9 3,5 libras de gordura corporal a mais do que os indiv\u00edduos que executavam um programa de treinamento semelhante, mas com padr\u00f5es alimentares regulares.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3530\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#2. Benef\u00edcios da massa muscular magra<\/h3>\n<p>O jejum intermitente pode ajudar a melhorar a composi\u00e7\u00e3o corporal, o t\u00f4nus muscular e a vasculariza\u00e7\u00e3o. Isto est\u00e1 de acordo com a pesquisa que conduzimos envolvendo um total de 100 fisiculturistas ativos que experimentaram o jejum intermitente ou estavam atualmente fazendo isso. <a href=\"https:\/\/anabolic-coach.com\/pt\/plano-de-refeicoes-de-dieta-carnivora-de-7-dias-para-iniciantes\/\" target=\"_blank\" rel=\"noopener\">dieta<\/a> protocolo.<\/p>\n<h3>#3. O jejum intermitente melhora a sa\u00fade geral<\/h3>\n<p>Todos os fisiculturistas que participaram da nossa pesquisa apontaram para o fato de que sua sa\u00fade geral e bem-estar melhoraram muito com o protocolo de jejum intermitente.<\/p>\n<p>Muitos disseram que seu sistema digestivo melhorou com menos problemas de constipa\u00e7\u00e3o. Outros disseram que se sentiram mais leves e que seu humor geral melhorou repentinamente.<\/p>\n<p>Portanto, n\u00e3o \u00e9 nenhuma surpresa que muitos defensores do jejum intermitente se apeguem \u00e0 cren\u00e7a de que o jejum intermitente pode promover grandemente a boa sa\u00fade e a longevidade.<\/p>\n<p>Concluindo, \u00e9 importante para quem deseja iniciar um protocolo de jejum intermitente consultar um profissional. Pode ser um nutricionista ou nutricionista, um cl\u00ednico geral ou um fisiculturista experiente. Embora seja poss\u00edvel que o jejum intermitente promova boa sa\u00fade, perda de gordura e ganho de massa muscular magra, \u00e9 importante saber se voc\u00ea \u00e9 um candidato ideal para este tipo de plano alimentar.<\/p>\n<p>Pessoas que sofrem de \u00falcera cr\u00f4nica e outros problemas digestivos podem n\u00e3o ser as mais adequadas para um protocolo de jejum intermitente, a menos que tenham sido liberadas pelo seu m\u00e9dico. Se voc\u00ea quiser conversar com um PRO da IFBB sobre como o jejum intermitente pode ser mais adequado \u00e0s suas necessidades de treinamento, voc\u00ea pode faz\u00ea-lo gratuitamente aqui mesmo no Anabolic Coach hoje mesmo.<\/p>","protected":false},"excerpt":{"rendered":"<p>Existem v\u00e1rios planos alimentares que voc\u00ea pode adotar para uma vida saud\u00e1vel e o jejum intermitente \u00e9 certamente um deles. O jejum intermitente implica simplesmente um plano alimentar em que voc\u00ea passa longas horas por dia em jejum e segue esse jejum com um curto per\u00edodo de alimenta\u00e7\u00e3o. Por exemplo, numa janela de 24 horas, voc\u00ea gasta 16 [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/pt\/tudo-que-voce-precisa-saber-sobre-jejum-intermitente\/\">Mais<\/a><\/p>","protected":false},"author":3,"featured_media":3588,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":{"0":"post-3474","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>All You Need to Know About Intermittent Fasting - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Unlock the secrets of intermittent fasting! Discover its benefits, methods, and tips for success. 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