WHAT YOU SHOULD KNOW ABOUT THE INTERMITTENT FASTING

There are diets kicked so it is easy to lose sight of issues such as how a diet works or what are the benefits and risks of it. The latest fad in the world of nutrition is intermittent fasting. This type of diet is very popular among athletes and for many people who want to lose weight is the definitive method. So we have decided to analyze it and share with you what we have discovered

WHAT IS INTERMITTENT FASTING?

As its name suggests, intermittent fasting is a feeding model that goes through cycles, with periods of fasting and eating. You are not told what you have to eat, but you have to focus on when you eat.

There are several methods of intermittent fasting. The most popular are:

Diet 5: 2: The idea is that during two days a week you reduce your calorie intake to a maximum of 500-600 calories a day. The days do not have to be consecutive. .

Eat, stop, eat: this type of intermittent fasting alternates fasting days with days of eating. You eat what you want for 24 hours and then you take a total lunch break the next day. Non-caloric beverages (such as coffee alone, tea without sugar, etc.) are allowed.

HOW IT AFFECTS YOUR BODY

Intermittent fasting does much more than just restrict caloric intake. It also changes the body's hormones so that they can make better use of your fat stores. The following changes occur:

Intermittent fasting improves insulin sensitivity, especially in combination with exercise. This is very important for people who have weight problems because low insulin levels are related to better fat burning.

The opposite is insulin resistance. Some studies have shown that an increase in weight can interfere with insulin's ability to lower blood sugar levels, resulting in more insulin. This favors the storage of fat.

The secretion of growth hormone increases, accelerating the synthesis of protein and making fat available as an energy source. This means, in a nutshell, that you burn fat and build muscle more quickly. That's why growth hormone is taken in large quantities in bodybuilding as a doping agent.

Moreover, according to studies, fasting activates autophagy, which eliminates damaged cells, contributes to repair and helps the body's regeneration process.

TO FAST IN INTERMITTENT WAY TO LOSE WEIGHT

If you skip meals and create a caloric deficit, you will lose weight. Unless you compose the fasting periods with foods that are full of fat and sugar. It may happen: this type of eating pattern does not tell you what foods you can or can not eat. Some studies have found that intermittent fasting (if done well) can be effective both to prevent type 2 diabetes and to reduce calories. In addition, the body learns to process the food consumed during the period of eating better and more efficiently. Other studies have found that a combination of the 16/8 method and strength training (with both weight and weight) can reduce more fat than strength training alone. This also means that it is particularly effective when you combine it with regular workouts.

FASTING AND THE SOCIAL ASPECT

Intermittent fasting can be a good way to lose weight, but have you stopped to think about the social aspect? Imagine: some friends invite you to a birthday. At the table you find all kinds of food and your friends serve a generous portion. Y Tu? Do you sit next to you and drink some water? And what if you have also stayed for dinner? If you want to plan your fasts well, you have to be able to enjoy the food with your friends and family. But in general terms, this kind of pattern does not leave you much freedom to improvise. Remember to isolate yourself: the social aspect is also part of a healthy life!

WHAT TO DO WHEN ARE YOU HUNGER?

Many people who try intermittent fasting complain of attacks of hunger, fatigue and cravings, which makes sense if you skip the food. But others say that hunger goes away once you have passed the critical phase (about two days). If you are very hungry in between, you can try drinking green tea or coffee to help you get to the next meal.

IN SUMMARY:

Intermittent fasting is not for everyone, but it can be a good method to reduce body fat. You should watch the food you eat when you eat, since you can not fill up on hamburgers, fried foods and pizza. Remember that fasting is only a tool to do from time to time (and being aware of what is done!) And that it is not about stopping eating: the important thing is to follow a healthy and balanced diet. For more information about other types of diets you can consult this article in which we analyze the aspects to consider.