See what nutrition and body recomposition experts think on the subject
Do the Intermittent fasting works🇧🇷 If you do, or at least have tried to do, some kind of diet to lose weight, define your body or increase muscle mass, you’ve probably already heard of intermittent fasting and wondered if the strategy really works. And the answer is quite simple: it depends on your goal and your physical and mental condition.
Is it healthy?
To know whether or not intermittent fasting works for you, you first need to consider whether the practice will be healthy for your body. If you suffer from any type of cravings or anxiety, it may be better to adopt another type of diet.
Remember that intermittent fasting basically consists of going for long periods without eating anything (the recommended range is from 12h to 16h per day) and, after this period, consuming large quantities of food. According to the endocrinologist, Dr. Ana Salgado, this strategy can aggravate the situation of people with signs of eating disorders, anxiety and compulsion.
On the other hand, if you don’t have any history of these conditions, then you might consider intermittent fasting to work. But it has to be done right. “Those who choose this diet must keep in mind that it reduces insulin levels, contributes to fat loss and leads to a much better quality of life due to the calorie restriction imposed by fasting,” says Dr. Guilherme Corradi, specialist in sports medicine and full member of the Brazilian Society of Sports Medicine.
Intermittent fasting works for weight loss
As commented by Dr. Corradi, fasting, in itself, already induces a caloric restriction. After all, you’ll go many hours without eating, and as much as you enjoy the food window, it’ll be easier to end the day in a calorie deficit. And this is the basic principle for those who want to lose weight.
But be careful. There is little point in going hours without eating and, when you eat, overusing ultra-processed, industrialized, fried foods, soft drinks, sweets and fast food. These elements, in addition to significantly compromising health, can generate a caloric surplus. Which is exactly the opposite of what it takes to lose weight. So intermittent fasting works for weight loss as long as you stick to healthy foods during your window.
But what about gaining muscle mass?
We already know that intermittent fasting works for weight loss, as it makes the calorie deficit more accessible. However, to build muscle mass, the intake of nutrients such as proteins, carbohydrates and fats must be high. And in this regard, performing long hours of fasting can be counterproductive with respect to the food intake necessary to increase muscle mass.
However, if you are fully adapted to intermittent fasting, some maneuvers and a good diet can ensure an increase in muscle mass. “The advantage is the improvement in body composition: fasting not only reduces the percentage of fat, but favors the increase in lean mass. This practice causes the production of GH (growth hormone), to the benefit of muscle hypertrophy”, says nutritionist Flaviane Calônego, a specialist in metabolism.
How to do intermittent fasting
That is, intermittent fasting works for different types of goals. It’s usually most effective for weight loss, but it can also help you gain muscle mass. However, to be able to come up with an efficient and safe strategy that fits into your routine, the only way is with the help of a nutrition professional. It is he who will be able to evaluate your conditions, objectives and desires, to show you the best path to follow.
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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.
