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.
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”).
Intermittent fasting: expert commentary
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!
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;
- 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
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?