Yearly plan
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COMO ALARGAR LA VIDA Y 
CURAR ENFERMEDADES A TRAVÉS
DE UN PROGRAMA DE AYUNO PERIODICO
Y DE RESTRICCIÓN DE CALORÍAS. 
EL PLAN NATURAL ANTI-ENVEJECIMIENTO
MÁS PODEROSO Y
CIENTIFICAMENTE PROBADO.
 

 
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MÉTODO  DE NUTRICIÓN CICLÍCA ANTI-ENVEJECIMIENTO 

PLAN  ANTI-ENVEJECIMIENTO ANUAL  
MEDIANTE AYUNO PERIODICO Y RESTRICCIÓN CALÓRICA. 
(AÑADIRÁ ENTRE 30-50 AÑOS SALUDABLES A SU EXPECTATIVA DE VIDA) 
(Presentación del método Anti-Envejecimiento)
 
Usted puede lograr un estilo de vida bajo en calorías en dos maneras alternativas:
(a) Restricción calórica regular (continua), El mismo nivel de calorías cada día; o 
(b) Días enteros de ayuno de manera periódica, con niveles normales de calorías en otros días.

¿Cual de estos dos acercamientos es mejor?
No obstante que la restricción calórica ha probado ser una efectiva técnica de prolongación de la vida, nosotros recomendamos ampliamente la segunda manera: el ayuno periódico. Abajo exponemos algunas de las  razones de esto. 
AYUNO PERIODICO versus RESTRICCIÓN CALÓRICA REGULAR.
Si usted se está tomando en serio el hecho de alcanzar óptimos resultados por medio de la restricción calórica, hay varias razones importantes para escoger el AYUNO PERIODICO: 
 
1. El ayuno no solo extiende la duración de la expectativa de vida, puede ser además un efectivo método curativo y de tratamiento. Al ayunar, el organismo entero tiene una oportunidad de curarse a sí mismo, debido a una intensificación de los procesos naturales de reparación. La restricción calórica en cambio no ha probado tener tales poderosos beneficios curativos.

2. El placer de comer. Para dar un ejemplo, si su intención es ingerir un promedio de 1800 Kcal diarias y ayuna durante 100 días al año, entonces en los otros días usted no necesita restringirse a 1800 Kcal por día; usted puede ingerir una ración “normal” de 2500 Kcal de alimentos diarios. (Aunque por supuesto usted debe cuidar en cualquier caso el comer sanamente, con alimentos de calidad nutricional).
 
3. Beneficios psicológicos. Después del Segundo día de ayuno usted normalmente no sentirá hambre; en cambio, en una dieta de restricción calórica es muy común sentirse hambriento cada día. Con un poco de práctica es fácil acostumbrarse al ayuno.
 
4. Aspectos religiosos. Casi en todas las religiones existen días establecidos para ayunar. Si usted es creyente puede ayunar en los días establecidos en el calendario religioso y experimentar los beneficios espirituales junto con los físicos.
 
5. Ahorro de tiempo. Mientras que en un régimen normal de restricción calórica usted usa tiempo para comer  365 días por año. Pero con el método de ayuno usted gana ese tiempo durante los días en que lo práctica.
 
 
Para ayudarle a implementar su nuevo estilo de vida con restricción calórica, abajo presentamos unos cálculos simples los cuales esperamos hagan más comprensibles y concretas estas ideas. Usted puede usar uno de estos planes prediseñados o desarrollar uno por usted mismo. You can use one of these ready-made plans, or develop your own. Enunciamos 5 planes básicos, con variantes, para diversas ingestiones de calorías (1000 - 1500 Kcal/día, promedio) y con diferentes cantidades y duraciones de ayunos (casi todos los planes incluyen días de ayunos). Le recomendamos el plan III como un buen punto de partida; pero usted puede escoger aquel que le parezca más adecuado y quizás adaptarlo a medida que adquiere experiencia.
 
 
 
 
 

I. 1000 kcal/day PLAN WITHOUT LONG FASTING PERIODS

This plan is more suitable for women as the caloric intake is generally too low for males. The program is recommended for disease prevention.

 
a) Plain regime without fasting. On each of the 365 days of the year your intake is 1000 kcal. Total calories per week: 7000 kcal (7 x 1000 kcal).
Total number of fasting days: 0 per year.
 
b) Plain regime with 1 fasting day per week. On each "full feeding day" (6 per week) one should take 1167 kcal [7000 / 6].
Total no. of fasting days: 52 per year.
 
 
c) Plain regime with 2 fasting days per week. On each "full feeding day" (5 per week) one should take 1400 kcal [7000 / 5].
Total no. of fasting days: 104 per year.
 

II. 1500 kcal/day PLAN WITHOUT LONG FASTING PERIODS

This program is recommended for disease prevention.

 
a) Plain regime without fasting. Each day (365 days per year) your intake is 1500 kcal. Total calories per week: 10500 kcal [7 x 1500 kcal].
Total no. of fasting days: 0 per year.
 
b) Plain regime with 1 fasting day per week. On each "full feeding day" (6 per week) one should take 1750 kcal [10500 / 6].
Total no. of fasting days: 52 per year.
 
c) Plain regime with 2 fasting days per week. On each "full feeding day" (5 per week) one should take 2100 kcal [10500 / 5].
Total no. of fasting days: 104 per year.
 

III. 1500 kcal/day PLAN WITH MODERATE FASTING (program for one year)

This program is recommended both for disease prevention and disease treatment.

The program comprises 4 cycles per year (Fig. 1).
The length of one cycle is 13 weeks, comprising: 1 "fasting week", 1 "recovery week" and 11 "ordinary weeks").
Total no. of fasting days – 72 per year

Arithmetic:

"Fasting week" comprises 7 days of 0 kcal; total 0 kcal
"
Recovery week" comprises 7 days of gradually-increasing caloric intake (see below); total 5200 kcal
"Ordinary week" comprises 6 full-feeding days (2000 kcal/day) plus 1 fasting day (0 kcal). (We suggest Tuesday or Friday for the fasting day.) Total 12000 kcal per week in these weeks.

So total caloric consumption in one 13-week cycle is 137,200 kcal [= 0 + 5200 + (12000 x 11)], and total intake in 1 year is 548,800 kcal [137,200 x 4 cycles]. The average caloric intake over the year is [548,800 / 365] = 1504 kcal/day (approximately 1500 kcal).
Total no. of fasting days: 72 per year [(7 + 11) x 4 cycles].

We suggest choosing this program as a good starting-point. It comprises FOUR FASTING PERIODS PER YEAR (7 + 7 + 7 + 7 days) and this is probably easiest to follow as these form a regular pattern. The fasting periods are evenly distributed within the year (Fig. 1).

As alternative variants, you could choose a program with THREE FASTING PERIODS PER YEAR (7 + 7 + 14 fasting days); or TWO FASTING PERIODS PER YEAR (either 14 + 14 fasting days, or 7 + 21 days).
RECOVERY WEEK (for 1500 kcal/day plan). After the 7 day total fast the recovery period ("recovery week") will also be 7 days. On the first day after the end of the fast (the 8th day after the start of the fast) you should take 200 kcal; on the 2nd day 300 kcal; on the 3rd day 400; on the 4th, 600; on the 5th, 900; on the 6th, 1200; and on the 7th day 1600 kcal. So during these 7 "recovery days" your total intake will be 5200 kcal.

Click for large image
Fig.1 Time pattern of caloric intake for Plan III
(average 1500 kcal/day, moderate fasting program with 4 total-fast weeks per year).
Intake is shown for each day for the whole year.
Total no. of fasting days: 72 per year.

IV. 1100 kcal/day PLAN WITH MODERATE FASTING (program for one year)

This program is highly recommended both for disease prevention and for disease treatment. In most cases it is equally suitable for people with low body-weight.

The program comprises 4 cycles per year. The length of one cycle is 13 weeks (1 "fasting week", 1 "recovery week" and 11 "ordinary weeks".

Arithmetic:

"Fasting week" comprises 7 days of 0 kcal; total 0 kcal.
"
Recovery week" comprises 7 days of gradually increasing caloric intake; total 4500 kcal (see below).
"
Ordinary week" comprises 6 full-feeding days (1450 kcal/day) plus 1 extra fasting day (0 kcal). (We suggest Tuesday or Friday for the fasting day.) Total intake: 8700 kcal per week in these weeks.
 

Total caloric intake in 1 cycle (13 weeks) is 100,200 kcal [0 + 4500 + (8700 x 11)]. Total intake in 1 year is 400,800 kcal [100,200 x 4 cycles]. Average caloric intake is [400,800 / 365] = 1098 kcal/day (approximately 1100 kcal).
Total no. of fasting days: 72 per year [(7 + 11) x 4 cycles].
 
RECOVERY WEEK (for 1100 kcal/day plan). After the 7 day total fasting period (0 kcal/daily) the recovery period is also 7 days. On the first day after the end of a 7 day fast (the 8th day after starting the fast) you should take 200 kcal; on the 2nd day 300 kcal; on the 3rd day 400; on the 4th, 600; on the 5th, 800; on the 6th, 1000; and on the 7th day 1200 kcal. So for the 7 days of the "recovery week" your total intake will be 4500 kcal.
 

V. 1000 kcal/day PLAN WITH CURATIVE FASTING (program for one year)

This program (suitable for both men and women) is highly recommended for treatment of many chronic diseases.

The program comprises 2 cycles per year. The length of one cycle is 26 weeks, containing a total of 3 fasting weeks and 20 "ordinary weeks", as follows:
1 "fasting week" plus 1 "recovery week", then 8 "ordinary weeks"; then 1 "fasting fortnight" plus 1 "recovery fortnight", and finally 12 "ordinary weeks". See Fig. 2.
 

Arithmetic:

"Fasting week" and "fasting fortnight" comprise 7 days and 14 days of 0 kcal/day; total 0 kcal.
"
Recovery week" comprises 7 days of gradually increasing caloric intake (see below); total 5100 kcal.
"
Recovery fortnight" comprises 14 days of gradually increasing caloric intake (see below); total 10200 kcal.
"
Ordinary week" comprises 5 full-feeding days (1700 kcal/day) plus 2 extra fasting days (0 kcal). (We suggest Wednesday and Friday for the fasting days.) Total intake 8500 kcal/week in these weeks.

Total caloric consumption in 1 cycle (26 weeks) is 185,300 kcal [0 + 5100 + 0 + 10200 + (8500x20)]. Total intake in 1 year is 370,600 kcal [185,300 x 2 cycles]. Average caloric intake over the year is [370,600 / 365] = 1015 kcal/day (approximately 1000 kcal).
Total no. of fasting days: 122 per year [(7 + 14 + 2x20) x 2 cycles].
 
RECOVERY PERIODS. After the 7 day fast the recovery period is also 7 days. On the first day after the end of the fast (the 8th day after the start of the fast) you should take 200 kcal; on the 2nd day 300 kcal; on the 3rd day, 400; on the 4th, 600; on the 5th, 900; on the 6th, 1200; and on the 7th day 1500 kcal. So during the 7 days of this "recovery week" your total intake will be 5100 kcal.
After the 14 day fast the recovery period is correspondingly longer, and consists of 14 days with daily intakes of 200 + 200 + 300 + 300 + 400 + 400 + 600 + 600 + 900 + 900 + 1200 + 1200 + 1500 + 1500 kcal. So during this 14 day recovery period your total intake will be 10200 kcal.

Click for large image
Fig.2 Time pattern of caloric intake for Plan V
(average 1000 kcal/day; curative fasting program with 6 total-fast weeks per year).
Intake is shown for each day for the whole year.
Total no. of fasting days: 122 per year
 
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