You may have heard of people talking about it, but do you know what it is?
These days, it’s one of the most popular methods for losing weight. But intermittent fasting is more than just a diet. It involves periods or cycles of fasting and eating with the aim of improving health, preventing diseases and living longer.
Although this technique may seem quite new to some, intermittent fasting has been around throughout human history. Our ancestors fasted according to the time of year, when food was more or less available, depending on the animals and plants in the areas where they lived. Today we can have any food we want at any time of day; thousands of years ago this was unthinkable.
Types of fasting and what to do
The most recommended, basic and simple fast to start with is 12/12, in which you can eat for 12 hours then fast completely over the following 12 hours, usually overnight. For example, you could fast from 9 at night to 9 in the morning (12/12).
If the first days go well, your mind and body will have become used to the fasting periods and that feeling of being a little hungry will disappear. Now you’re ready to move on to the next better known, extensive and prolonged fasts like 10/14 or 8/16.
Benefits of intermittent fasting
- Promotes weight loss. This is one of the benefits for which this method has become so famous because everyone who practices it, as a general rule, eats fewer kcal daily and consequently loses weight and reduces their body fat.
Weight loss is due to long periods of fasting when lower insulin levels promote body fat reduction and improve insulin sensitivity, facilitating the oxidation processes and removing both glucose and fatty acids from the body. Intermittent fasting can be good for people with type 2 diabetes suffering from cardiovascular, circulatory or hypertensive problems and high cholesterol.
- Gastrointestinal improvements. Because of the long periods without eating any food, your organs have a chance to rest and relax, reducing inflammation, improving problems with flora, fermentation, intestinal permeability and microbiota.
- Neurological and hormonal improvements. Scientific studies reveal that during periods of fasting, the body secretes more hormones such as dopamine, adrenaline, norepinephrine, growth hormone, and hormones T4 and T3, which help with correct brain function, memory and concept retention, and even promote a stable and appropriate emotional state.
In short, intermittent fasting can be a very good tool for improving health and losing weight, as long as you start gradually, are monitored by a specialist, and observe meal times. Above all, you must have a good balanced diet with a good source of protein, carbohydrates and fats.
Mrs. Alba Bonell González
Nutritionist and trainer at FitUp Shot
@delgym.alplato
