There are rumors that inter­mit­tent fast­ing is the ide­al diet. Is it a joke? Not only is it easy to lose weight, espe­cial­ly with­out both­er­ing, but also to pro­long youth! Is it real­ly? We reveal the whole truth about inter­mit­tent fast­ing.

types of intermittent fasting

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What is intermittent fasting

Inter­mit­tent fast­ing or fast­ing is a method of los­ing weight and a diet that involves inter­mit­tent fast­ing. Based on the work of Nobel lau­re­ate Yoshi­nori Ohsu­mi, who stud­ied the mech­a­nism of autophagy (the process by which cells eat their own defec­tive pro­teins).

The effec­tive­ness of inter­mit­tent fast­ing is con­firmed by nutri­tion­ists, and many celebri­ties rec­om­mend it as a means of los­ing weight and main­tain­ing weight. Who is among those who like to starve?

A bold deci­sion was made by Jen­nifer Anis­ton. In one of her inter­views, she shared her impres­sions, say­ing that she feels just amaz­ing. Also on inter­mit­tent fast­ing sits Kourt­ney Kar­dashi­an:

“I stop eat­ing after 7pm and my next meal doesn’t hap­pen until the next day around 11am, after a work­out.”

Reese With­er­spoon’s habit­u­al eat­ing style is also inter­mit­tent fast­ing. She does not eat break­fast, and in the morn­ing she only drinks green juice or cof­fee. There is a sig­nif­i­cant time gap between her meals.

By the way, inter­mit­tent fast­ing is very pop­u­lar among fans of bio­hack­ing (“hack­ing the body”).

types of fasting

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Intermittent fasting: expert commentary

Myrosla­va Bere­zov

To the ques­tion of whether inter­mit­tent fast­ing works, we were answered by a nutri­tion­ist, ther­a­pist, Ph.D. Mirosla­va Bere­zo­va:

“Inter­mit­tent fast­ing is one of the most pop­u­lar health trends. Espe­cial­ly now — after a detailed study of the phe­nom­e­non of autophagy. Inter­mit­tent fast­ing is a com­mon name for a vari­ety of eat­ing pat­terns con­sist­ing of a fast­ing peri­od and a eat­ing win­dow.

There are enough stud­ies that show the pos­i­tive impact of inter­val nutri­tion on human health. First of all, this is cell renew­al by uti­liz­ing “meta­bol­ic debris”. These changes at the cel­lu­lar lev­el can reduce the lev­el of sys­temic inflam­ma­tion, reduce the risk of can­cer, improve the immune sys­tem. And the phe­nom­e­non of autophagy con­tin­ues to be stud­ied, so one should not blind­ly expect a heal­ing effect and heal­ing.

Inter­mit­tent fast­ing won’t work with dis­eases of the gas­troin­testi­nal tract, infec­tious dis­eases, preg­nan­cy, lac­ta­tion, type 1 dia­betes, dis­eases of the car­dio­vas­cu­lar sys­tem. Care should be tak­en when fast­ing is com­bined with tak­ing med­ica­tions, espe­cial­ly hypo­glycemic drugs, for type 2 dia­betes, gout, or high uric acid lev­els. It is not advis­able to starve after 60 years and when plan­ning a preg­nan­cy. In any case, it is best to dis­cuss any lifestyle changes with your doc­tor first.

Inter­mit­tent eat­ing pat­terns are main­ly designed around the time when you can eat, but what you can eat is not described enough. There­fore, the main thing is not to give pref­er­ence to fast food and fol­low the basic rules of a healthy diet. When eat­ing pat­terns are vio­lat­ed, there can often be break­downs. Sud­den changes in nutri­tion also do not have a pos­i­tive effect, but vice ver­sa. Often, when switch­ing to inter­val nutri­tion, insuf­fi­cient flu­id intake is observed. There­fore, it is bet­ter to devel­op a diet for inter­mit­tent fast­ing with a dietit­ian.

More use­ful infor­ma­tion — HERE.

Types of intermittent fasting

There are dif­fer­ent types of inter­mit­tent fast­ing, but the essence is the same: you can’t eat any­thing dur­ing the fast­ing peri­od. Drink­ing allowed: tea, fruit and veg­etable juices.

By the way, there are dif­fer­ent appli­ca­tions for inter­mit­tent fast­ing. They have the most pop­u­lar modes and have a timer that reminds you when to eat and when to starve.

Most pop­u­lar options:

  • 16/8. 16 hours of fast­ing ver­sus 8 hours of eat­ing. One of the eas­i­est ways that are rec­om­mend­ed for begin­ners. From about 10 am to 6 pm, you need to fit three meals.
  • 18/6. Medi­um dif­fi­cul­ty lev­el, which is suit­able for those who already know how to con­trol them­selves.
  • 20/4. A com­plex type of inter­mit­tent fast­ing, which pro­vides for a max­i­mum of break­fast and lunch. Or lunch and din­ner.
  • 24/0. The most rad­i­cal way. It lit­er­al­ly means that you can only eat once a day. Nutri­tion­ists do not real­ly rec­om­mend this method due to the fact that it can have a bad effect on well-being.

Care­ful­ly: fast­ing should not be used for more than 30 days in a row!

Who Shouldn't Intermittent Fasting

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How it works

The main and most desir­able result of inter­mit­tent fast­ing is weight loss. Long fast­ing inter­vals do not allow the body to receive calo­ries, and the body begins to lose weight. Weight can be reduced by three per­cent in three weeks!

Some dieters believe that fast­ing reduces the risk of type 2 dia­betes. Low insulin acti­vates the con­ver­sion of body fat into ener­gy. The body, rough­ly speak­ing, begins to eat itself.

Fast­ing allows slow down aging and improves car­dio­vas­cu­lar health. If you need to do a lot of men­tal work, inter­mit­tent fast­ing will speed it up.

Who should avoid intermittent fasting

Inter­mit­tent fast­ing is not for every­one. Be sure to con­sult with a ther­a­pist before try­ing it on your­self.

Inter­mit­tent fast­ing is also strict­ly con­traindi­cat­ed:

  • preg­nant women;
  • chil­dren;
  • peo­ple with gas­troin­testi­nal dis­eases;
  • I am dia­bet­ic.

These drinks should not be drunk during intermittent fasting.

Dur­ing the pop­u­lar inter­mit­tent fast­ing, you can eat any­thing, but you should be care­ful with some drinks.

Inter­mit­tent fast­ing is a very tempt­ing way to lose weight for most peo­ple, and no won­der. No count­ing calo­ries, no kitchen scales to mea­sure food, no read­ing the list of ingre­di­ents on a pack. Your only task is to eat dur­ing a cer­tain “eat­ing win­dow” and not eat dur­ing the “fast­ing peri­od”. For some, this is very sim­ple, much sim­pler than clas­sic diets, which is why inter­mit­tent fast­ing is so pop­u­lar.

Some research sug­gests that this style of eat­ing can help improve blood sug­ar lev­els and reg­u­late appetite. It also increas­es stress resis­tance and can even reju­ve­nate the body.

How­ev­er, despite the vari­ety of food and drink avail­able, one thing worth keep­ing under strict ban is, of course, sweet­ened drinks.

Drink­ing cof­fee with cream, sug­ar and oth­er pleas­ant addi­tions can sig­nif­i­cant­ly ruin your diet. Sug­ary drinks are high in calo­ries and sug­ar, and lack impor­tant nutri­ents, so they won’t do you any good. Even vice ver­sa. It is bet­ter to replace such drinks with nat­ur­al, fresh­ly squeezed juice from fruits and veg­eta­bles, or with pro­tein drinks.

Intermittent fasting: tested on yourself

Sla­va Save­lye­va, edi­tor-in-chief

I test­ed inter­mit­tent fast­ing dur­ing my stud­ies at the uni­ver­si­ty and since then I have not been able to give up this diet, as it is the most effec­tive for me, espe­cial­ly if I need to quick­ly lose weight.

For the first few months, I ground myself using a 14/10 sched­ule: 14 hours with­out food and 10 to eat. I con­sult­ed with a ther­a­pist, she wrote me a course of vit­a­mins and rec­om­mend­ed to eat more pro­tein and foods rich in fat­ty acids. Then, as I got used to it, I began to increase the “hun­gry” peri­od.

Now I’m at the advanced lev­el: 19/5. It’s pret­ty easy when you have years of expe­ri­ence behind you, but I have a lit­tle secret for those who con­stant­ly want to snack. You need to drink plain warm water as often as pos­si­ble and then you don’t want to crunch snacks.

Inter­mit­tent fast­ing also teach­es us to lis­ten to our body. Most of the time we chew some­thing just out of bore­dom, many could notice this in quar­an­tine.

When there is a clear sched­ule, dis­ci­pline and the desire to look your best for your­self, and not for some beau­ty stan­dards, you get into it pret­ty quick­ly and keep your inter­vals.

How not to miss the begin­ning of one inter­val and the end of anoth­er? To do this, I use appli­ca­tions on the phone. My favorite is Clear, there are many pro­grams out there, both for begin­ners and advanced, but you can choose any oth­er that is con­ve­nient for you per­son­al­ly. You can just set a timer on your phone if you don’t want to down­load any­thing extra.

I def­i­nite­ly rec­om­mend inter­mit­tent fast­ing because:

  • began to feel much bet­ter;
  • I quick­ly lose weight and lost weight does not return with the right diet and sleep;
  • instilled dis­ci­pline and cul­ture of food con­sump­tion.

Of course, you should first of all con­sult a doc­tor if you have any gas­troin­testi­nal dis­eases. This diet is com­plete­ly con­traindi­cat­ed for dia­bet­ics! Care­ful­ly study the issue, con­sult a nutri­tion­ist and ther­a­pist, and only then start a diet, then any weight loss will be in favor and in joy.

Have you tried inter­mit­tent fast­ing?