What is intermittent fasting? How it works? Do you lose weight? Who can do it? Understand once and for all what intermittent fasting is and how it should be done.
A fitness trend, intermittent fasting, in addition to being a weight loss technique, according to experts, is beneficial for health in general.
However, the practice is not suitable for everyone, so professional monitoring is necessary so that intermittent fasting does not actually cause health problems. In fact, the practice is not recommended for children, teenagers, the elderly, pregnant women and people with diabetes.
Intermittent fasting is an eating pattern, that is, a technique that consists of alternating eating and longer periods of fasting. Where fans commonly practice twice a week, fasting for 16 to 24 hours.
How to do intermittent fasting
However, for intermittent fasting to produce results, your diet must be correct. Therefore, the first step to start and have an effective response is to correct your diet.
The second step, in turn, is to be realistic. There is no point in setting goals beyond your limits. Initially, the ideal is a period of 12 hours, which already occurs almost naturally. An example of this would be dinner at 8pm and breakfast at 8am, where you would fast for 12 hours.
Achieving this daily, you can adopt the 16/8 protocol, where the practitioner spends 16 hours without eating. At this stage, two days of the week are chosen to go 16 hours without food.
Although it is difficult at first, little by little the body gets used to it, the important thing is to have willpower and hydrate yourself during fasting periods, as water is present in all of the body’s reactions.
Types of intermittent fasting
There are several fasting protocols, and the most correct one will be the one recommended by a specialist. The most used protocols, however, are:
16 hour fast
It’s the most common. It consists of eating within an 8-hour window a day and not eating for the other 16 hours.
24 hour fast
It consists of fasting for 24 hours, twice a week.
36 hour fast
This type of fasting is not recommended for anyone. Everyone must be accompanied by a professional, but this one even more so. In some cases, people need to enjoy intermittent fasting better and for longer, so this is where the 36-hour fast fits in;
5:2 Diet
It consists of consuming only 500 or 600 calories for 2 days a week and, on the other days, the person can have a normal diet.
Warrior Diet
This diet consists of eating only vegetables during the day (in some cases fruit is added) and eating a normal meal at night. In this diet, food is based on Paleolithic concepts, where everything you eat must be natural, consuming as little processed food as possible.
Myths and Truths about Intermittent Fasting
Lose weight – true
As long as the person has a correct and healthy diet, following the guidance of a professional
You can’t drink water – myth
Although many do not consume water during fasting, it is present in all processes in our body, so its intake is beneficial.
Difficulty adapting – truth
In some cases, the practitioner finds it very difficult to remain without food for long periods.
There is a risk to health – truth
If done without guidance, it can cause dehydration, muscle weakness, malnutrition, etc.
Sharpens your palate – true
Fasting increases the sensitivity of taste buds.
Cause gastritis – myth
Gastritis is an inflammation of the stomach lining, generally caused by poor diet.
Lowers insulin level – true
During this period, insulin levels in the body are low, thus promoting weight loss.
Growth hormone levels rise – true
Several studies show that during periods of fasting there is an increase in the production and secretion of this hormone.
Pregnant women shouldn’t do it – true
Women during this period need many nutrients, and their use can cause fainting, low baby weight and even hypoglycemia.
Although it is a method considered controversial, its practice accompanied by a professional, healthy eating and sports practices, has demonstrated a high rate of results, becoming an additional ally in anyone’s fitness project.
So, if you are interested in the method and intend to adopt it, be sure to seek professional instructions!
Now, speaking of health and weight loss, be sure to check out: 7 benefits of warm water with lemon every morning.
Sources: Intermittent Fasting, Losing Weight, Live Well, My Life
