As the name suggests, intermittent fasting - that is to say, interrupted - is a form of eating during which one alternates the phases of fasting and periods of regular food intake. It is not strictly speaking a diet but rather a diet plan. Here you are not told what to eat, but you have predefined schedules to respect.
There are different models. Here
are the most popular:
• The 16/8 method: Here you can eat for 8 hours, then fast for
16 hours straight. Simply put, most of the fasting phase takes place while you
sleep. You can extend it for a few hours after getting up. You can, for
example, skip breakfast, have your first meal at noon and continue eating until
8 p.m.
• The 5: 2 diet: this involves consuming only
500 to 600 calories a day, two days a week. These two days do not necessarily
have to follow each other, and the remaining five days, you can eat what you
want.
• Eat Stop Eat: this method consists of
alternating the days of fasting and regular food intake. You usually eat for 24
hours and then fast the next day. Repeat this process once or twice a week.
Keep in mind that for all these models, the consumption of calorie-free drinks
(such as black coffee, unsweetened tea, etc.) is permitted.
EFFECTS OF INTERMITTENT FASTING ON YOUR BODY
Intermittent fasting will not
just restrict your calorie intake yet upset your body's hormonal balance. Thus,
you can more easily tap into fat stores. Your body will experience the
following things:
• Intermittent fasting will improve your
sensitivity to insulin, especially when you exercise. It is especially
important for overweight people because low insulin levels in the blood are
accompanied by more efficient fat burning. Its opposite is insulin resistance.
The studies have shown that excessively high body weight will interfere with
the capacity of insulin to lower blood sugar levels. In turn, more significant
amounts of insulin are released, which will stimulate fat storage.
• The secretion of human growth hormone (HGH)
skyrockets. It will increase protein synthesis and make fat available as a
source of energy. You will simply burn fat faster and gain muscle mass. It is
the reason why HGH is often used in large quantities as a doping technique in
bodybuilders.
But that's not all! According to
the researchers, fasting also improves the functioning of autophagy. It is a
mechanism that promotes the regeneration process.
INTERMITTENT FASTING FOR WEIGHT LOSS
If you skip meals, you will
create a calorie deficit and, therefore, necessarily lose weight unless you
compensate for your fasting periods with foods high in fat and sugar. Indeed,
this feeding method does not prohibit you from eating such or such food. It's up
to you to decide. According to some studies, intermittent fasting allows (if
done well) not only to reduce your daily caloric intake but also to prevent the
onset of type 2 diabetes. The body also learns to manage better the foods
consumed during food intake phase.
A study has also shown that the
combination of the 16/8 method and muscle development training (bodyweight
exercises or with additional weights) would reduce fat mass more effectively
than with weight training or bodybuilding alone. However, there were no signs
of muscle growth in the subjects participating in this study.
Please note: this type of diet is
not suitable for people who have diabetes, hypertension, pregnant, or
breastfeeding women. You must consult your physician for advice before starting
any diet.
HOW TO COMBINE FASTING AND EXERCISE?
There are some essential points
that you have to remember when it comes to combining fasting periods with
exercise.
1. If you want to lose weight healthily, take
care not to exaggerate and set up a moderate calorie deficit. Do not try to
lose more than 0.5 to 1% of your weight per week.
2. Include muscle-building sessions and lots
of protein in your diet, about 25% or more of your total energy intake, to
preserve your muscle mass.
3. And finally, try to do your workouts right
before your biggest meal of the day. If you plan to combine intense training
with the fasting phases, we advise you to consult a nutritionist and a health
professional beforehand.
INTERMITTENT FASTING IS NOT
RECOMMENDED FOR EVERYONE
If you are in good health, there
is no contraindication to try intermittent fasting. But, we remind you once
again, for some people this type of diet is not recommended. You must ask your
doctor before switching to this diet plan.
People with the following
conditions should avoid intermittent fasting:
• Diabetes and other metabolic disorders
• Cardiovascular illnesses
• Cancer
Intermittent fasting is not
suitable for:
• Children
• Pregnant women
• Nursing women
• People with a history of eating disorders
• The elderly
THE SOCIAL ASPECT OF INTERMITTENT
FASTING
Fasting can be very useful in
losing weight. But have you considered the consequences of your social life?
Imagine: you are invited to a
birthday brunch next Sunday. The breakfast buffet is covered with delicious
mueslis, fresh fruit, yogurt, scrambled eggs, and salmon. All your friends
savor this delightful breakfast with enthusiasm. And you? You are sitting next
to them, with just a glass of water in your hand. It is only 10 am, two hours
before you can take your first meal of the day since this evening, you are
invited to dine with friends. Pretty frustrating, right? So try to plan fasting
phases intelligently so that you can continue to have a good time with your friends
and family.
Intermittent fasting is certainly
not for everyone, but it can be an excellent method for reducing body fat. In
general, this type of diet does not leave room for spontaneity or flexibility!
If this parameter is essential to you, you should opt for a different kind of
diet, such as the IIFYM diet (if it fits your macros). It is a diet that does
not focus on the number of calories. During this fasting, you can eat
everything you want as long as it fits into your nutritional plan. You respect a
proportionate intake of different macronutrients (proteins, fats, and
carbohydrates).
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