Intermittent fasting is defined as not eating for a certain period of time. Although it may seem that we do it instinctively during our sleep hours, this form of fast takes a step further in that it proposes to prolong the hours of not consuming food beyond the hours that we normally spend sleeping. Is it true that it is beneficial for reducing weight as it has been suggested in recent years?
We must remember that our bodies have their own biological rhythms, and that we are ‘programmed’ for various lifestyles and routines as people. Before beginning any form of fast, we should first consult with a nutritionist who will assess our unique situation, including our physical attributes and psychological profile.
Also, we should not binge or eat more than we would on a normal diet during the hours when eating is permitted.
In recent years, there has been a lot of discussion about this form of fasting as a way to lose weight as well as enhance our health. It helps lower diabetes, increases insulin sensitivity, and blood pressure. However, you must understand that this will only occur if we consume fewer calories on our fasting days. That is, if we want to lose weight, we must lower the number of calories we consume each day.
Intermittent fasting is often utilized after a period of excesses or a weekend in which we ate more than we needed. Of course, regardless of whether we fast with the purpose or the goal in mind, we must continue to eat a healthy and balanced diet that includes fruits, vegetables, vegetable and animal protein, legumes and grains, and avoid ultra-processed foods, added sugars, and high-fat meals.
Types Of Intermittent Fasting
The most well-known intermittent fasting schedule is 8/16: 16 hours of fasting followed by eight hours of eating. Others, such as fasting for 12 hours, 24 hours, fasting on alternate days, fasting for two days in a row, etc., may be used if they are suited to the person’s profile, diseases, and under the supervision of a nutritionist.
The 16/8 is without a doubt the most well-known and comfortable. It should be completed four times each week. It is OK to consume water, tea, or coffee. Most people like to do it between 12 and 2 p.m. and 8-10 p.m. since these are times when you are at home, away from work, and have more of a social life.
Another suitable division is to eat exclusively between 9 a.m. and 5 p.m., although any division is legitimate, and the hours of sleep during the fast are frequently employed.
In these three, we may define the kind of fast:
- Alternate day fasting. You eat normally one day and then either fast or consume a low-calorie diet of fewer than 500 calories the following.
- Fast 5:2. Five days a week, you eat normally, and two days a week, you fast.
- Daily fast with restricted time. You eat regularly, but just within eight hours each day. You don’t eat breakfast, but you eat lunch at noon and supper at 8 p.m., for example.
This Is How It Works In Our Body
Fasting causes blood glucose levels to drop gradually, forcing our bodies to mobilize fat from adipose tissue in order to save some of that glucose. According to Harvard University studies, intermittent fasting is helpful for weight reduction because it drives the body to mobilize and utilize fat from adipose tissue. There should be no calorie restriction during these fasts.
Also see: The 5 Foods You Should Eliminate From Your Diet As Soon As Possible If You Want To Lose Weight