Intermittent fasting is not recommended for everyone because instead of focusing on what foods you have to eat, you have to focus on when you have to eat them.
Before starting a feeding model it is advisable to consult a doctor or a nutritionist.
Basic principles of intermittent fasting:
- The main method is the so-called 16/8 method in which you can eat for 8 hours and have to fast for 16 hours. The most recommended is to skip breakfast and make the first meal at noon and continue eating until 8 pm.
- Intermittent fasting improves insulin sensitivity, especially if combined with exercise. This is very important for those who have weight gain problems because low insulin levels help to better burn fat.
- The secretion of growth hormone increases with fasting. It also accelerates protein synthesis and makes fat available as an energy source. In other words, it helps to burn fat and build body muscle.
- Fasting activates the elimination of damaged cells. This helps to repair and assist in the regeneration process of the body.
Some studies have found that if done correctly, intermittent fasting can be effective in preventing type 2 diabetes and reducing calories.
It is not about eating everything after fasting. It is recommended to adopt adequate eating habits by following a healthy and balanced diet. Foods rich in nutrients and fiber, quality protein and good fats are ideal.
Be patient, as it is a little difficult to adapt to fasting in this way. You can drink coffee or tea without sugar if you have hunger attacks.
Do regular strength training and make sure you eat enough protein so you don’t lose muscle mass.
People with diabetes and other metabolic disorders, cardiovascular disease and cancer should avoid intermittent fasting.
This type of fasting is not good for children, pregnant women, breastfeeding women, the elderly and people with eating disorders.