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Наприклад, у період з 10:00 до 18:00 ви снідаєте, обідаєте і вечеряєте, а решту 16 годин можете тільки пити воду, чай без цукру, овочеві та фруктові соки.\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Інтервальне голодування: що це — Інтервальне голодування: що це і для кого підходить\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F12330\u002FEcWfi.jpg\"\u002F>Фото: https:\u002F\u002Fwww.nutritionadvance.com\u003C\u002Fp>\u003Cp>У 2017 році інтервальне голодування стало дуже популярним у США. Керівники великих компаній дотримувалися цієї системи та влаштовували колективні голодування. І вони залишалися задоволені результатом. Багато з тих, хто дотримується інтервального голодування, відзначають, що їхнє самопочуття і настрій покращилися, з'явилося більше енергії та ентузіазму.\u003C\u002Fp>\u003Ch2>Користь інтервального голодування\u003C\u002Fh2>\u003Cp>\u003Cstrong>Марія Ревун\u003C\u002Fstrong>, дієтолог \u003Ca href=\"\u002Fplaces\u002Fcrossfit-banda\">CrossFit Banda\u003C\u002Fa>:\u003C\u002Fp>\u003Cp>«Щоб переварити їжу, організму, в середньому, потрібно від 6 до 12 годин. За допомогою інтервального голодування наш шлунково-кишковий тракт відновлюється і не перевантажується. Це важливо, адже зараз через велику кількість важкої їжі та частих перекусів шлунково-кишковий тракт дуже перевантажений».\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Користь інтервального голодування — Інтервальне голодування: що це і для кого підходить\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F12327\u002FldjkF.jpg\"\u002F>Фото: https:\u002F\u002Fhealthok.ru\u003C\u002Fp>\u003Cp>\u003Cem>\u003Cstrong>Крім того, за допомогою інтервального голодування можна:\u003C\u002Fstrong>\u003C\u002Fem>\u003C\u002Fp>\u003Cul>\u003Cli>скинути зайву вагу;\u003C\u002Fli> \u003Cli>знизити ризик розвитку діабету 2 типу;\u003C\u002Fli> \u003Cli>уповільнити старіння;\u003C\u002Fli> \u003Cli>зміцнити серце;\u003C\u002Fli> \u003Cli>запобігти розвитку онкології;\u003C\u002Fli> \u003Cli>покращити роботу мозку.\u003C\u002Fli>\u003C\u002Ful>\u003Ch2>Які бувають схеми інтервального голодування\u003C\u002Fh2>\u003Cp>\u003Cimg alt=\"Які бувають схеми інтервального голодування — Інтервальне голодування: що це і для кого підходить\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F12429\u002FoX7BO.jpg\"\u002F>\u003C\u002Fp>\u003Cp>\u003Cstrong>Найпоширеніша і найбільш ефективна схема — 16\u002F8.\u003C\u002Fstrong> Тобто, можна їсти лише протягом 8 годин, а решту 16 – голодувати. Наприклад, о 07:00 — сніданок, а останній прийом їжі не пізніше 15:00.\u003C\u002Fp>\u003Cp>\u003Cstrong>Є більш легкий варіант — 14\u002F10\u003C\u002Fstrong>. У цьому випадку можна приймати їжу тільки протягом 10 годин, наприклад з 09:00 до 19:00. Решта часу — тільки пиття.\u003C\u002Fp>\u003Cp>Існують і досить екстремальні схеми. Наприклад, \u003Cstrong>24\u002F0\u003C\u002Fstrong>. Тобто, якщо ви поїли о 10:00, то і наступний прийом їжі повинен бути не раніше 10:00 наступного дня.\u003C\u002Fp>\u003Cp>А найстійкіші практикують \u003Cstrong>схему 2\u002F5\u003C\u002Fstrong>. Тільки рахують не години, а дні. 2 дні на тиждень можна їсти все, що хочеться, а решту 5 — максимально себе обмежувати. При чому, не обов'язково повністю відмовлятися від їжі. Можна споживати близько 500 калорій на день. Це жорстка система, тому її краще не практикувати без підготовки та без консультації фахівця.\u003C\u002Fp>\u003Cblockquote>\u003Cp>\u003Cem>Вам також буде цікаво: \u003Ca href=\"\u002Fblog\u002Frazgruzocnye-dni-v-cem-polza-i-kak-pravilno-ih-provodit\">Розвантажувальні дні: в чому користь і як правильно їх проводити. \u003C\u002Fa>\u003C\u002Fem>\u003C\u002Fp>\u003C\u002Fblockquote>\u003Cp>Важливо розуміти, що ви не досягнете ефекту, якщо не будете правильно харчуватися. Це означає, що в той проміжок часу, коли їсти дозволено, не варто вживати шкідливу їжу: фаст-фуд, напівфабрикати, солодощі і т.д. Раціон повинен бути здоровим і збалансованим. Інакше ніяка система харчування не зробить вас здоровіше і стрункіше.\u003C\u002Fp>\u003Ch2>Як підготуватися до інтервального голодування\u003C\u002Fh2>\u003Cp>Важливо підготувати організм, тому починайте поступово. Інакше підвищиться рівень гормону стресу кортизолу, що негативно позначається на самопочутті. Не варто за кілька днів до початку інтервального голодування намагатися з'їсти все й одразу через те, що потім ви не зможете їсти улюблені смаколики. Вже перед початком інтервального голодування виключіть шкідливу їжу з раціону.\u003C\u002Fp>\u003Cp>Якщо ви вирішили дотримуватися, наприклад, схеми 14\u002F10, але вам одразу стало складно, спробуйте почати з легшої схеми — 16\u002F8. Після того, як організм звикне, можна переходити на більш сувору схему.\u003C\u002Fp>\u003Cp>Також ви повинні добре себе почувати, висипатися і пити достатньо води.\u003C\u002Fp>\u003Ch2>Інтервальне голодування і алкоголь\u003C\u002Fh2>\u003Cp>Під час інтервального голодування раціон повинен бути здоровим і збалансованим. Відповідно, для алкоголю тут навряд чи знайдеться місце. Не зловживайте алкогольними напоями, якщо ви вирішили дотримуватися інтервального голодування. Втім, зловживати алкоголем не варто взагалі. На вечірці або застіллі можете дозволити собі до 200 грам білого сухого вина.\u003C\u002Fp>\u003Cblockquote>\u003Cp>\u003Cem>Читайте також: \u003Ca href=\"\u002Fblog\u002Fsport-i-alkogol-mozno-li-sovmesat\">Спорт і алкоголь: чи можна поєднувати. \u003C\u002Fa>\u003C\u002Fem>\u003C\u002Fp>\u003C\u002Fblockquote>\u003Ch2>Кому можна, а кому не можна практикувати інтервальне голодування\u003C\u002Fh2>\u003Cp>\u003Cimg alt=\"Кому можна, а кому не можна практикувати інтервальне голодування — Інтервальне голодування: що це і для кого підходить\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F12430\u002F3dwUM.jpg\"\u002F>\u003C\u002Fp>\u003Cp>\u003Cstrong>Марія Ревун,\u003C\u002Fstrong> дієтолог \u003Ca href=\"\u002Fplaces\u002Fcrossfit-banda\">CrossFit Banda\u003C\u002Fa>:\u003C\u002Fp>\u003Cp>«Інтервальне голодування можна практикувати всім. Найкраще влаштовувати його 1-2 рази на тиждень. Але все ж таки інтервальне голодування має ряд протипоказань. Це:\u003C\u002Fp>\u003Cul>\u003Cli>вагітність;\u003C\u002Fli> \u003Cli>період годування груддю;\u003C\u002Fli> \u003Cli>гельмінтози;\u003C\u002Fli> \u003Cli>тиреотоксикоз;\u003C\u002Fli> \u003Cli>цукровий діабет;\u003C\u002Fli> \u003Cli>захворювання шлунково-кишкового тракту в гострій фазі;\u003C\u002Fli> \u003Cli>дефіцит маси тіла.\u003C\u002Fli>\u003C\u002Ful>\u003Cp>Отже, за відсутності протипоказань і за умови правильного харчування, інтервальне голодування 1-2 рази на тиждень піде на користь і допоможе очистити організм.\u003C\u002Fp>\u003Cblockquote>\u003Cp>У світі дієтології з'являється все більше і більше інноваційних систем харчування. Нещодавно у блозі ми писали про популярну\u003Ca href=\"\u002Fblog\u002Fketo-dieta-cto-eto-i-komu-ona-dejstvitelno-nuzna\"> кето-дієту\u003C\u002Fa>.\u003C\u002Fp>\u003C\u002Fblockquote>",[],{"title":1585,"description":1586},[1600,1613,1624,1635,1646,1657],{"id":1601,"slug":1602,"kind":1584,"title":1603,"subtitle":230,"excerpt":1604,"cover":1605,"accent_color":230,"published_at":1606,"reading_minutes":254,"items_count":990,"preview":1607,"tags":1608},112,"sportivnij-kiiv-19-26-zovtna-futbol-dzudo-zabigi-ta-aktivnosti-tizna","Спортивний Київ 19–26 жовтня: футбол, дзюдо, забіги та активності тижня","Жовтень у столиці — час, коли футбольний сезон набирає обертів, стартує зальний сезон у єдиноборствах, а бігова спільнота добирає останні довгі кілометри перед завершенням сезону. Ми зібрали все, що варто знати про спортивне життя Києва з 19 по 26 жовтня: від матчу «Динамо» до ранкових пробіжок біля озера.\n\nГоловна подія тижня: «Динамо» — «Кудрівка»\n\n\n\tП'ятниця, 23 жовтня, 13:00  \n\tСтадіон «Динамо» ім. Валерія Лобановського  \n\tКвитки: 300–1000 грн \n\n\nКиївське «Динамо» відкрив...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1343\u002FsxH6a.jpg","2026-10-19T06:00:00+00:00",[],[1609,1610,1611,1612],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":363,"parent":230,"slug":409,"name":410,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":919,"name":920,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":599,"name":600,"icon":230,"color":230,"featured":456},{"id":1044,"slug":1614,"kind":1584,"title":1615,"subtitle":230,"excerpt":1616,"cover":1617,"accent_color":230,"published_at":1618,"reading_minutes":232,"items_count":990,"preview":1619,"tags":1620},"velosipedki-adidas-zrobit-kozhen-svii-rukh-nezabutnim","Велосипедки adidas — зробіть кожен свій рух незабутнім!","Займайтеся улюбленим видом спорту в максимальному комфорті, разом із модними тенденціями та функціональністю. Культова торгова марка пропонує цілий асортимент продукції, яка допоможе залишатися на висоті навіть в непередбачуваних обставинах. Додайте до свого гардероба річ, для якої завжди захочеться придумувати привід для носіння!\n\nВелосипедки адідас – це саме те, що подарує вам свободу руху та стиль, аби ви могли впевнено досягати своєї мети.\n\nТренди, що супроводжують вас на...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1342\u002FYh0Zj.jpg","2026-10-14T06:00:00+00:00",[],[1621,1622,1623],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":439,"name":440,"icon":230,"color":230,"featured":345},{"id":1625,"slug":1626,"kind":1584,"title":1627,"subtitle":230,"excerpt":1628,"cover":1629,"accent_color":230,"published_at":1630,"reading_minutes":240,"items_count":990,"preview":1631,"tags":1632},114,"yak-perevezti-sportivne-sporyadzhennya-v-litaku-na-kinec-2026-roku","Як перевезти спортивне спорядження в літаку на кінець 2026 року","Як перевезти велосипед, лижі, сноуборд, SUP і ракетки в літаку: вага, габарити, ціни Wizz Air, FlyOne, SkyUp, HiSky, Ryanair і правила пакування.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1340\u002FN3bNA.jpg","2026-10-01T06:00:00+00:00",[],[1633,1634],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":1636,"slug":1637,"kind":1584,"title":1638,"subtitle":230,"excerpt":1639,"cover":1640,"accent_color":230,"published_at":1641,"reading_minutes":232,"items_count":990,"preview":1642,"tags":1643},1119,"detskaya-odezhda-under-armour-vstrechaite-den-s-yarkimi-emociyami","Детская одежда Under Armour: встречайте день с яркими эмоциями!","Дети всегда с радостью проверяют предметы гардероба на прочность. Они бегают, прыгают, активно играют и исследуют мир, поэтому так важно, чтобы вещи могли с легкостью адаптироваться к этому ритму жизни.\n\nИ если вы находитесь в поиске идеальной обновки для малыша, то интернет-магазин FR Group представляет лучшее решение – детская одежда Under Armour! Качественная, универсальная и максимально комфортная, она станет неотъемлемой частью повседневных аутфитов.\n\nКаким был старт бре...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1337\u002F2IYW6.jpg","2026-08-11T06:00:00+00:00",[],[1644,1645],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":232,"slug":1647,"kind":1584,"title":1648,"subtitle":230,"excerpt":1649,"cover":1650,"accent_color":230,"published_at":1651,"reading_minutes":217,"items_count":990,"preview":1652,"tags":1653},"pershii-viyizd-na-straikbol-yak-pidgotuvatisya-fizichno-i-organizaciino","Перший виїзд на страйкбол: як підготуватися фізично й організаційно","Дізнайтеся, яка буває зброя для страйкболу і як підготуватися до першої гри. Страйкбольна граната, страйкбольний автомат та інші види.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1332\u002F9j1Z4.avif","2026-07-14T06:00:00+00:00",[],[1654,1655,1656],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":785,"name":786,"icon":230,"color":230,"featured":456},{"id":1658,"slug":1659,"kind":1584,"title":1660,"subtitle":230,"excerpt":1661,"cover":1662,"accent_color":230,"published_at":1663,"reading_minutes":240,"items_count":990,"preview":1664,"tags":1665},115,"sport-i-smartfon-ak-zberegti-ekran-pid-cas-aktivnogo-vidpocinku","Спорт і смартфон: як зберегти екран під час активного відпочинку?"," Біг, велопрогулянка, тренування у зчепленому з телефоном залі — сучасний активний відпочинок майже неможливо уявити без смартфона поруч. Він фіксує пульс, рахує кілометри, вмикає плейлист і слугує навігатором на новому маршруті. Але та сама активність, яка робить смартфон незамінним помічником, перетворює його на головну жертву спортивних травм. Падіння з велосипеда, удар об тренажер, випадковий контакт із твердою поверхнею під час пробіжки — і екран, який ще секунду тому по...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1330\u002FgdoM7.jpg","2026-07-07T06:00:00+00:00",[],[1666,1667],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},[]]