Fasting involves establishing a schedule where we allow the digestive tract to rest for at least 16 consecutive hours. Six hours after consuming the last meal, the body stores the energy we have consumed for immediate needs; this is the post-absorptive phase. After these first six hours, the body uses energy stored in the liver, and it is after 12 hours without eating that the body enters a state of fasting. In this phase, with very low insulin levels, it is much easier to burn fat, so when you break the fast, the body will convert what you eat into glycogen and not fat.
Although it seems to have proven effective for weight loss, there is conflicting data on how beneficial or detrimental this technique is for health, which is why it is always advisable to follow it under the supervision of an expert and listen to your own body. Only time will tell if this is just the penultimate fad diet or an effective and healthy way to lose those extra pounds. Knowing how our body works during a fast, what advantages and disadvantages can this practice bring?
ADVANTAGES:
- Decreases the risk of cardiovascular diseases, diabetes, chronic diseases, high blood pressure, triglycerides.
- Improves insulin sensitivity.
- Increases Human Growth Hormone production.
- May promote greater fat oxidation.
- Decreases inflammation markers.
- Promotes autophagy.
- Improves appetite sensation.
DISADVANTAGES:
- Decreased leptin.
- Increased ghrelin.
- Increased insulin sensitivity in fat cells.
- Decreased metabolic rate.
- Decreased testosterone.
- Increased cortisol.
- Decreased thyroid gland activity.
A TIP...!
There are some factors you should consider when starting intermittent fasting. You should take into account not only the quantity of food we eat but also the quality of what we are eating. Ideally, you should always be guided by a professional as it can become a double-edged sword.