Intermittent fasting consists in establishing 12 and 16 hours of fasting per day with certain intervals of time for meals, presenting some formulas of sporadic fasting among which are those of daily periodicity of at least 12 hours, although the most applied is the so-called “16/8”. However, we also talk about the weekly intermittent fasting, where people fast for one or two days a week that can be in a row or not.
On the other hand, we have the most popular alternative, or the “5: 2 diet” in which it is eaten five days a week in a conventional manner, and the intake is reduced by 75%, during the remaining two days. The monthly fast is also, which is applied less frequently and where it is fasted for a couple of days each month.
Let’s clarify that the famous “16/8” method is a nutritional methodology based on intermittent fasting that consists of fasting for 16 hours where you sleep during the night and you eat during the remaining 8 hours of the day; that is, if you have dinner one day at 6 in the afternoon, you will have to eat the next day at 10 in the morning, and then at six in the afternoon again.
That’s why it’s good to have dinner between 5 and 6 in the afternoon so that the next day’s breakfast is not so late. This type of intermittent fasting also called “Lean Gains” was created by Martín Berkhan, and is usually carried out with the purpose of increasing muscle mass and strength without any accumulation of fat; so it is a perfect method to lose weight.
For people who exercise often, the creator of the 16/8 method argues that exercise sessions should be held three to four times a week and where multi-articular exercises prevail such as squats, deadlifts, full body, among others, as well as those of high loads.
Now, it is convenient for you to know that with intermittent fasting, between 300 and 500 kilocalories per day are decreased during the regular intake of balanced and nutritious diets since if there is no food based on fresh foods, especially vegetables and fruits, dietary strategies and fast are useless. On the other hand, it is recommended that a nutritionist is the one who stipulates the amounts of each meal or portions, taking into account the preferences of each person.
Another interesting fact about this practice is that it is believed that it could increase insulin sensitivity or be useful in cases of arterial hypertension. Likewise, it is useful for the control of the sensation of appetite; and even there is research that has shown that its practice can delay aging.
In addition, intermittent fasting has other benefits, such as controlled weight loss and body fat if you follow a healthy diet, and it also favors patients with type 2 diabetes, lowers cholesterol, produces an increase in energy, and does not cause greater expenses to people because they eat less during the day.
This method is simple, even more so when it is applied on 16/8 from 6 pm to 10 am, because in reality, it is not that you go hungry, breakfast is made relatively early; therefore, you just have to endure a little, and then you can eat the healthy foods you want. On the other hand, it is said that there is an increase in cognitive function and it reduces inflammation.
Matching the fasting period with the sleep time is highly recommended because in this way you will not be thinking about meals for a long time, and at breakfast you can enjoy your favorite food in a healthy way and without excesses.
And surely you are wondering if you can consume something during intermittent fasting. Yes, you can only have coffee, tea, chewing gum, but all without sugar, because otherwise you will be providing extra calories to the body.
Another very important aspect is that every person who wishes to put intermittent fasting into practice must have good health because this method can be aggressive and a drastic change for people who suffer from any condition since there is a substantial organic and nutritional change.
Although it is a method that many say they follow without difficulties, if a balanced and enough diet is not followed according to the needs of each person, some people have headaches, experience dizziness, lack of concentration, even alterations of other diseases or difficulty in absorbing medications may occur. In addition, a nutrient deficit depending on the time of fasting, the types and portions of the meals that are made daily can occur.
Another risk that can happen with intermittent fasting is that by being 16 hours without eating some people feel that they can eat anything and in the amount they want, increasing the tendency to eat foods with more calories and few essential nutrients like junk food, famous snacks, etc.
This method is contraindicated for those who suffer from heart disease, diabetes, blood pressure problems, cholesterol, migraines, anxiety, depression, among other diseases. Pregnant or breastfeeding women, the elderly, children, adolescents, and people with eating disorders should also avoid it. But, in all cases, before putting intermittent fasting into practice, it is advisable to consult a specialist.
ALFA