We hear a lot these days about the term Intermittent Fasting. Now you’ll know everything about him, the darling of the famous, who promises to lose weight quickly and safely, just by regulating the time and quantity of meals.
What is intermittent fasting?
In the fitness world, in health and beauty magazines, on diet websites, everywhere you can see the appearance of this new “technique” of weight loss. Intermittent fasting is nothing more than eating when you are hungry.
Everyone knows about the routine of someone who wants to follow a healthy, balanced diet and work, for example. It’s that headache, the night before you prepare lunch boxes for the whole day. Breakfast, morning snack, lunch, afternoon snack, afternoon coffee, dinner, supper, and look there if you don’t have any other meals. Intermittent Fasting promises to change this problem, as it consists of eating more balanced meals, fewer times a day.
To adhere to JI, you must first adjust your diet. And the ideal diet for this should be based on vegetables, legumes, meat, and eggs. For best results, it is interesting to greatly reduce the number of carbohydrates, and if necessary, increase the number of good fats.
As Paleo Food says: don’t be afraid of natural fats. But this does not mean forcing them to be consumed, but rather using fats from food without fear.
For you to understand better, when we eat above certain amounts of carbohydrates, the body increases the production of insulin, which reduces the level of glucose in the blood. When that happens, hunger soon comes again. Haven’t you ever noticed, that after eating a plate of noodles, or a loaf of
bread with something, hunger soon came again?
Try, for a day, to change normal meals (rice, pasta, bread) for meals without carbohydrates (some vegetables, vegetables, meat, chicken, eggs). You will find that this type of diet is much more sustaining, as well as being much healthier.
Intermittent fasting diet
To follow this diet is pretty easy (theoretically). You need to adapt your body to eating fewer carbohydrates, so before you start fasting, resolve this issue in your daily diet. When you do this, you will find that hunger will decrease along with the need for 6, 7, or 8 meals a day.
The second step is to forget about sugar, get used to coffee, tea, juices, and other drinks without it. Preferably pure. As impossible and inhumane as it
may seem to have coffee without sugar, it’s totally customary. At worst, use a few drops of sweetener.
Once the body gets used to running out of glucose from the food available (a product of the breakdown of carbohydrates in the body), the low insulin levels will make the desire to eat more and more reduced. Now is the time to start fasting with ease, as your body is already using the reserve fat breakdown to generate energy.
How to do Intermittent Fasting?
The most common method is to fast daily for 16 hours, leaving the other 8 hours free for food. One idea would be to have lunch and dinner within those 8 hours and fast for the rest of the time.
I personally believe that over time there is no need to create a mechanism for you to stick to the diet. Eat when you are hungry within those 8 hours, when your body gets used to it, it will go on autopilot and you will not even remember that you are fasting.
The best known intermittent fasting methods are:
- 16 hour fast
As said, it is the most common, it consists of eating in an 8-hour window a day, and not eating in the other 16 hours. To make it easier, I’ll give you an example:
If you sleep from 11 pm to 7 am, it’s already 8 hours of fasting. Just add 4 hours before bedtime and 4 hours after waking up fasting. In other words, wake up at 7 am, have lunch after 11 am, and dinner before 7 pm.
- 24-hour fast
Example: If you have dinner today at 8 pm, stay until tomorrow at 8 pm without eating anything. Repeat again in the week;
- 36 hour fast
This type of fast is not recommended for anyone. All must be accompanied by a professional, but this one is even more so. In some cases, people need to enjoy JI better and longer, so this is where the 36-hour Fast comes in.
5:2 Diet Consists of eating 2 days a week, just 500-600 calories a day. On other days, food is normal (healthy and well-structured);
Warrior Diet This diet consists of eating only vegetables during the day (in some cases the fruit is added) and eating a normal meal at night. In this diet, food comes from “real food” (just like Paleolithic), where everything you eat must be natural, as little industrialized as possible.
Does intermittent fasting lose weight?
As you can see, there are countless ways to do JI, besides, those mentioned are just the best known. It may be that a professional advises you to do it differently, as these issues vary from person to person.
Intermittent fasting, as well as any sudden change in diet, requires professional monitoring.
And I would like to remind you that to lose weight, you only need one thing: eat fewer calories than you burn. This is difficult to measure because to live, to walk, to run, to sleep, for everything, we burn calories. In fact, today’s diets don’t even count calories anymore. What I mean is that it’s no use working hours and hours, or even days of intermittent fasting, and eating whatever you want, too much and without quality at the windows. Eat correctly just like any other diet.
At first, on the first days of fasting, it is not recommended to train after a long time without eating, at the risk of feeling nausea, severe headaches, and dizziness. After this period of adaptation, many practitioners have reported total peace of mind to do the training, inside the window or not. It may be a matter of habit, it may be that some people do not adapt. Some doctors, nutritionists, and physical educators have advocated and studied training during fasting. Anyway, for us “mere mortals”, who train only in search of a nice body, light definition, and health, and not professionally, the idea is to always try to train during the feeding windows. We’ll talk more about this shortly afterward.
What are the benefits of Intermittent Fasting?
Intermittent Fasting has countless benefits, listed below are some of them:
- · reduces depression.
- · reduce anxiety
- · Accelerate metabolism
- · helps regulate pressure.
- · helps with weight loss
- · provides a hormonal improvement.
- · for those who work, there are fewer containers in the backpack.
- · less hunger, more satiety.
- · improves cell repair.
- · reduces inflammation.
- · Protects of cancer.
What are Intermittent Fasting contraindications?
First of all, women should be more cautious when fasting. Some studies have shown that some women can make their glucose level worse by doing JI. That’s why professional monitoring is important, and the main thing, testing. If it’s not working for you, don’t do it. That simple.
Children, teenagers, pregnant women, diabetics, and the elderly must not do intermittent fasting under any circumstances.
Any questions, consult an expert.
Know before doing Intermittent Fasting:
Water/liquids: water, sugar-free coffee, sugar-free tea, and only in extreme cases of hunger or weakness, pure fruit juice is released.
Supplementation: multivitamins, creatines, minerals, amino acids such as BCAA’s, can be consumed during intermittent fasting. It is not appropriate to take whey, albumin, and other caloric supplements as you will be coming off the fast.
Muscle Mass: Some people think that by doing JI, they will lose muscle mass. As with normal food, it will depend on the quantity and quality of food eaten. Those who train and seek hypertrophy should keep in mind that feeding during windows must meet all the needs for increasing lean mass. If everything is right, no gram of mass will be lost, possibly an increase in mass.
Breakfast: whoever makes the 8/16 JI usually drinks coffee straight or with a sweetener in the morning to relieve a possible morning hunger. If you are very hungry (don’t go hungry, under no circumstances is this good), eat some fruit. In the first few days, it is common to feel hungry in the morning, especially for those who are not yet used to the diet.
Exercises and training: try to train within the mealtime, if it is not possible and you are forced to train to fast, take BCAA’s in pre-training. Remember to have a nice meal after training, if you are looking for hypertrophy. There is controversy about fasting workouts and aerobics, so if you feel any discomfort, discontinue the activity.
Final Tips: Intermittent Fasting is a sudden and significant change in your diet. To avoid possible discomfort, health damage, and other problems, keep in mind that you should eat healthily. It’s no use doing JI and when you go to eat, stuff yourself with junk.
Finally, see this super explanatory video of a doctor and physiotherapist adept at intermittent fasting.