Intermittent fasting, whose proposed benefits include improved lipid profile and body weight loss, has gained considerable scientific and popular attention.
Fasting is a useful practice that humans have always applied at some point in their lives, either because food was not available or for religious reasons. In reality, the human body is designed to function without eating for extended periods.
The basic, main element on which intermittent fasting is based is combining periods of not eating anything with periods of eating normally. Alternating these periods is the key and the basis of this regimen. When we have the eating window, we must VERY much take into account the quantity and quality of the food we eat, since if we do it incorrectly, we run the risk of losing muscle mass and even becoming malnourished.
But why are more and more people turning to intermittent fasting? Why is the demand for this type of fasting increasing? Here are its benefits if we apply it with proper guidance:
- Weight loss, specifically body fat (KETOSIS)
- Delay cellular aging. (Autophagy)
- It can provide mental clarity and a higher quality of life.
- Reduces blood sugar.
- It is heart-healthy, lowering LDL cholesterol, inflammatory markers, and triglycerides in the blood.
- Reduces inflammation; certain studies have shown a reduction in inflammation markers, which is a contributing factor and main element of many chronic diseases.
Something I must emphasize is that before starting a period of intermittent fasting, it is important to consider the amount of nutrients you should consume in your diet. You will not succeed if you eat the wrong foods, such as processed foods. The foods that are TRULY important and should be included in the eating window are carbohydrates, healthy fats, proteins, and vegetables.
WHEN INTERMITTENT FASTING DOES NOT WORK: there are certain groups of people who should not attempt intermittent fasting, or any other type of fasting, given their particular case.
- Pregnant or breastfeeding women
- Diabetic or hypoglycemic individuals.
- People with chronic diseases or in recovery processes:
- People with eating disorders
- People with chronic stress or sleep disorders: Be careful with tension or lack of healthy sleep; keep this in mind before you try anything, otherwise the stress of fasting can be too much for your body.
- Children
A PIECE OF ADVICE...!!!
There are some factors you should consider when starting intermittent fasting. You should consider not only the quantity of food you eat but also the quality of what you are eating. Ideally, you should always be guided by a professional, as it can be a double-edged sword.