This eating strategy is often used by people who want to lose weight.
Intermittent fasting is a dietary strategy that has stood out in recent years as one of the most popular for losing weight and improving metabolic health.
In short, the practice consists of alternating periods of eating with periods of fasting. There are several variations, but they all share the same basic principle: create a gap without eating, so that the body uses fat reserves as an energy source.
How to get started with intermittent fasting?
Taking a gradual approach is the safest recommendation for starting intermittent fasting. You can start with a lighter program, such as 12/12, which is 12 hours of fasting and 12 hours of eating.
This practice allows the body to get used to the idea of longer periods without food. Gradually, you can increase the fasting interval to 14 or 16 hours. While fasting, you are allowed to drink calorie-free liquids such as water, tea or coffee, which can help control hunger.
Benefits of Intermittent Fasting
Studies suggest that intermittent fasting has similar effects to a low-calorie diet when the goal is to lose weight. The rationale behind this practice is that long periods without eating deplete the body’s glucose stores, forcing it to use fat stores for fuel. This process, called ketosis, is one of the mechanisms through which fasting helps you lose weight.
According to Frank Hu, professor of nutrition and epidemiology at Harvard School of Public Health T. H. ChanRecent research has found that intermittent fasting has a similar benefit to the traditional low-calorie diet for weight loss. However, he highlights:
But maybe its main advantage is its simplicitymaking it easier to follow than other weight loss plans,” he points out.
This is because, with intermittent fasting, the person consumes fewer meals per day, which makes food logistics easier for those who, for example, work outside the home or have difficulty stopping to eat at all times.
Additionally, intermittent fasting can benefit your overall health. Research shows that the practice is associated with a reduction in risk factors for heart disease, such as obesity, high cholesterol and hypertension.
Other studies indicate that it can improve insulin sensitivity, reduce inflammation, and even promote gut health.
Most common types of intermittent fasting
Intermittent fasting is an eating pattern that alternates periods of fasting with periods of eating. There are different methodologies for practicing it, each different in duration and frequency. Below, see the most common forms of intermittent fasting:
1. 16/8 method
It consists of fasting for 16 hours a day and concentrating food in an 8-hour window. For example, you can eat between 10am and 6pm and then fast until 10am the next day.
2. 12/12 method
It involves fasting for 12 hours and eating food for 12 hours. For example, fast from 8pm to 8am and consume food from 8am to 8pm. It is considered a lighter form of intermittent fasting and is recommended for beginners or those who prefer a less restrictive approach.
3. 5:2 diet
It involves consuming a normal diet five days a week and, on two non-consecutive days, reducing your calorie intake to around 500-600 calories per day. This method allows for greater flexibility since it does not require daily fasting. It is important that calorie restriction days are not consecutive to avoid negative impacts on metabolism.
4. Fasting every other day
Alternate days of normal eating and fasting days, in which calorie intake is significantly reduced or eliminated. This method can be more challenging due to the constant alternation between eating and fasting. It is essential to ensure that, on the days you eat, your diet is balanced and nutritious to compensate for periods of fasting.
5. Fast 24 hours a day
It involves abstaining from food for 24 consecutive hours. For example, fast from 6pm one day to 6pm the next day. This method is more intense and may not be suitable for everyone. During fasting it is essential to stay hydrated by consuming water and other non-caloric drinks.
Important considerations
The choice of method must take into account your lifestyle, personal preferences and health goals. Additionally, regardless of which method you choose, it is critical to consume non-caloric fluids (primarily water) during fasting periods to maintain hydration.
Before starting any intermittent fasting regimen, especially if you have pre-existing health conditions, it is recommended that you consult with a healthcare professional to ensure the safety and appropriateness of the practice.
Intermittent fasting is not a diet!
Remembering that intermittent fasting can offer several health benefits, such as improved metabolism and weight control, but it is not considered a diet, as it does not involve dietary restrictions.
Therefore, to take advantage of the benefits of this strategy, it is recommended to follow a balanced diet during the food window periods, favoring foods in naturesuch as vegetables, fruit and meat, instead of industrialized and processed products.
Intermittent fasting is not a quick fix for losing weight, so don’t expect to see or feel immediate changes. “It can take a while for the practice to result in pounds lost,” says Dr. Hu. “In general, people tend to lose about a pound a week. However, slow and steady weight loss is more successful and sustainable in the long term.”
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
