Among the most prominent health trends in the world is intermittent fasting. This top-rated fitness program is also chosen to manage its health capital. Here is an ultimate guide for those starting out with this split fast.
Prized by many nutrition enthusiasts, intermittent fasting is increasingly popular. Characterized by time slots for stopping food, it has many benefits. In addition to losing weight, this particular diet could prove beneficial in preventing many health conditions. Check out this beginner's guide from nutrition researcher Kris Gunnars to follow this slimming process.
How does intermittent fasting work?
Characterized by an eating pattern combined with periods of fasting and meals, intermittent fasting is increasingly popular with people who have a busy lifestyle. This unconventional program advocates standard methods of temporary fasting with daily breaks of 16 hours or even 24 hours twice a week. If this diet does not specify the foods to eat during this period, it defines the times at which you must eat.
An ancestral way of life
If this diet is in vogue today, it has its origins much earlier than you think. And for a good reason, it was a practice from prehistoric men. Did you know that hunter-gatherers unwillingly embrace intermittent fasting? They, therefore, had to undergo phases of hunger for long periods when they could not find anything to eat. Therefore, this way of life is more natural than always eating several meals. Reason enough to try it out and observe its effects on your figure and health.
What are his methods?
There are several methods to adopt this food hygiene popular with fitness and nutrition enthusiasts. During so-called fasting periods, you eat little or nothing at all. The 16/8 method involves skipping breakfast and limiting your eating period to 8 hours, depending on which time slot you prefer. Also known as the “Leangains” protocol, it is characterized by fasting for 16 hours following this diet. The Eat-stop-eat option consists of a 24-hour fast once or twice a week by stopping eating from dinner to the next day at the same time. Those who prefer a more flexible schedule can choose the 5:2 method by eating only 500-600 calories on two selected days of the week. The rest of the time, they can eat whatever they want.
Why Does Intermittent Fasting work?
The reason intermittent fasting pays off is based on reducing caloric intake. Result: Weight loss results provided you do not compensate by eating more significant amounts during eating periods. Many followers choose the 16/8 method because it is easier to follow, but it is also the most democratized. However, it is up to each person to select the fast that suits their lifestyle without forgetting what is best suited to their state of health.
What is the impact of intermittent fasting on the body?
Beyond its slimming virtues, intermittent fasting has many health virtues. Dr. Saldmann, the nutritionist, indicates a notable reduction in fatigue accompanied by renewed energy and tone, more effective elimination of waste and toxins accumulated in the body, a decrease in inflammation, and a reduction in the frequency of rheumatism asthma, or allergies. The specialist also explains that sequential fasting would have beauty virtues that would manifest quickly, particularly a more radiant complexion. Thus, the virtues of intermittent fasting help to have vitality by protecting your health and taking care of your skin!
What are other benefits of intermittent fasting?
Although its primary objective is not weight loss, Dr. Saldmann explains that this form of fasting allows you to relearn the notions of hunger and satiety. By rebalancing your eating habits, you can then better stabilize your weight. Kris Gunnars considers that weight loss would be significant thanks to intermittent fasting. The mechanism alters hormone levels to burn fat intensely, says the nutrition researcher. For those who wish to monitor their line, this lifestyle would be ideal because it increases the production of hormones such as norepinephrine which has a slimming effect. Another strong point: it would be likely to increase the metabolic rate by up to 14%. The information is proved by this study.
A powerful weight loss method
If intermittent fasting can be a good diet for weight loss, it's mainly because it changes the calorie balance. This seems evident due to deprivation, but a literature search published in 2020 suggests that the latter may have an essential role in the event of overweight or obesity. According to the scientists' analysis, this eating pattern demonstrated weight loss ranging from 0.8 to 13% without serious adverse effects in obese or overweight patients. 12 studies comparing calorie restriction and intermittent fasting have shown equivalent results. In addition, five studies that included patients with type 2 diabetes indicated better glycemic control.
Convincing arguments for those who wonder about this fitness and nutrition trend! A study indicates that intermittent fasting would impact the muscles less than a standard diet based only on calorie restriction. Rest assured for those worried about losing muscle mass.
What are the limits of Intermittent Fasting?
If intermittent fasting can necessarily lead to significant weight loss, it can, on the contrary, be ineffective. If the person who adopts this fast compensates for this deprivation with a poor diet, he may gain weight. If this way of life is applied with rigor and method, it will increase metabolism, which participates in burning calories.
Intermittent fasting would prevent certain diseases.
In addition to increasing health capital, this popular diet could prevent certain diseases. As this article published by The International Journal of Health Sciences indicates, intermittent fasting would improve heart function with action on blood triglycerides and inflammatory markers, which are all risk factors for cardiovascular disease. Scientists also point out that in vivo, this ancestral diet would have positively affected longevity, improving general health and preventing illnesses related to neurological disorders or those of the circadian rhythm.
Intermittent fasting is ideal for busy people.
The main reason this lifestyle is chosen as opposed to a classic diet is the simplicity of this program. The reason? It can sometimes be challenging to organize and prepare healthy meals. Thanks to intermittent fasting, there is no longer any need to plan, cook and run as many errands as before. This simplification is a significant asset, provided that he is armed with perseverance and rigor because the beginnings can be difficult. Drinking plenty of water at the correct times also helps burn fat. Indeed, to stick to a diet, it is also essential to practice physical activity, be sufficiently hydrated, and be consistent. There are tools such as diet journals to give yourself courage when there are discouragements. The weekly weigh-in is also an excellent way to note your efforts. Other diets may also be effective for those who find it difficult to follow the water fast. The military diet can participate in eliminating fat with significant weight loss.
Caution
Intermittent fasting should be followed on an ad hoc basis. It is contraindicated for pregnant women, people with a BMI (body mass index) of less than 18, or those who suffer from kidney failure.
In the event of pathologies, strict medical supervision is imperative. Any diet should be undertaken, taking into account one's state of health.