- Intermittent fasting involves increasing the period in which you do not eat anything and Eat normally in short windows of time.
- Physical benefits have been seen in people who practice it, especially those who suffer from metabolic disorders and type 2 diabetes.
- You should always talk to a health professional before making lifestyle decisions.
- Some adverse effects are associated with a Poor planning of fasting periods
- Consuming too long a fast can cause physical harm Deficiency of essential nutrients.
intermittent fasting, which involves performing prolonged fasting between each meal, has gained much popularity in recent years as a diet, Proponents argue that it is based on ancient traditions and is supported by many scientists and health professionals. In this article we will try to show the benefits and adverse effects of this diet, so that you can assess whether it fits into your nutritional goals or not. always with the assistance of a health professional,
What is it?
The concept behind intermittent fasting, as the term indicates, is to intersect moments where you don’t eat anything (fasting), with others where you can eat, Without restricting calories for a few hours. One example is the 16/8 method, where you stop eating for 16 hours, which may include sleeping hours, with an 8-hour window where you can eat., Another case could be eating normally one day and fasting completely the other, or fasting only 2 days per week. all this because Active ‘Survival mode’ or ‘fasting mode’, where metabolic changes occur.
There are people on social networks who advocate extreme fasting such as several days, or even weeks, without eating, which could put your health at riskUnless it is necessary for some medical reason.
Benefits of intermittent fasting
- Maintenance of body weight: Since food is not consumed during the fasting period (there are versions where some nutritious liquids are consumed), the body begins to use body fat as a source of energy. Hence it can be a good option in cases of metabolic disorders.
- Lowers insulin resistance: intermittent fasting monitoring by physicians in patients and at risk of diabetes type 2, Lowers insulin resistance and better blood sugar control.
- Cellular repair and cleaning of cellular debris: It is suggested that during prolonged fasting, cells begin to eliminate damaged cells and cell structures; what does it mean to regenerate tissues and make them healthy,
- Reduces Inflammation: This could potentially reduce chronic inflammation such as that which occurs in some cancers, heart problems or obesity. Furthermore, it has been observed that a climbing in blood pressure Some people
- Facility: Compared to other diets that require calorie counting or food restrictions, a daily routine can be easier to stick to if only fasting is counted. However, as we mentioned in a previous article, diet is not a substitute for a whole lifestyle change.
Adverse effect
It may seem like the benefits are enticing enough, but you must remember that these same effects are achieved by eating a balanced diet, getting physical exercise, and leading a low-stress life (with the support of mental health professionals). some of the above Negative Effects of Intermittent Fasting,
- Nutritional Deficiency: While we can adapt our meal timings to fasting, our schedule won’t necessarily adapt. This can misrepresent the nutritional needs of the cells; In addition, compliance can be difficult to achieve. minimal vitamins, minerals and even biomolecules like protein. to be more clear If not planned with a professional.
- Hunger and malaise: For many people it can be long days without food very complex psychologically and physically, Especially in the period of adaptation. Individuals who have certain medical conditions as well as eating disorders may wish to look at other options.
- Effects on Energy Levels: Some people may suffer from decompensation, also known as a ‘sugar low’, especially when starting intermittent fasting. If you combine this eating practice with exercise, you must be very careful not to consume low levels of carbohydrates.
In addition to the above, intermittent fasting People who are still growing, can not be used on pregnant or lactating women, or take some medicines,
Is for you?
Remember that you should not change your lifestyle and diet unless it is being done with the help of a medical professional. Especially if you are going to change the pace of the exercise or the way you eat a lot.
looks like intermittent fasting an interesting eating strategy For those who want to better manage their body fat (especially those who fail to maintain healthy levels with standard eating patterns), re-educate metabolism, or even that improve cell repair. But it is important to remember that there are many risks involved. As with all lifestyle changes, it is important to adapt consumption to individual needs, something like can only be done by a professional,
