Every day more people join the feeding method called intermittent fasting, some for reasons such as lifestyle, to lose weight, religious beliefs or save some economic resources.
The truth is that this food plan is considered the nutritional fashion of the moment. However, many expert nutritionists consider intermittent fasting incorrect, because they argue that inadequate caloric intake can cause severe damage to people’s health and well-being. However, these investigations are not completely conclusive or completely accurate, since there are studies that state that intermittent fasting can be beneficial for the organism and the health of some people.
Find out if intermittent breakfast can be useful for you and if it can help you lose weight.
The controversial diet called intermittent fasting can be defined simply as the ability of a living being not to consume any type of food for a prolonged period of time, and then consume all the calories, vitamins and nutrients needed in a specific period of time. The best thing of all is that this eating plan does not restrict you from eating any type of food, but it does establish the hours you can eat them.
Intermittent fasting can be a good strategy to feel and look healthy, since studies claim that consuming fewer calories can have the following benefits:
The last point is especially relevant, since insulin is a hormone that has the ability to store glucose, liver, muscles and fat cells. When a person is fasting, blood glucose levels drop, which leads to a decrease in insulin production and causes the body to start burning stored energy.
In addition, recent animal studies conclude that calorie restriction can improve longevity and help fight certain types of diseases.
Although there have not yet been tests or official studies that determine the effectiveness of this type of diet to lose weight and feel and look healthy, there are some general guidelines that you should consider before following a lifestyle that includes long periods of fasting.
The first thing you should know is your nutritional needs, since these vary from person to person. For example, if you have a physical job where you need to burn a lot of energy or you are an athlete, an intermittent fast may be inappropriate for you because it can alter your body negatively. In the same way, if you are a woman, you should avoid this type of diet because your hormonal levels can be altered. Now, if you are a person with a sedentary lifestyle you can try to make long fasts and evaluate how you feel doing them.
There really are several ways to perform intermittent fasting; but today we will know the most common four, so you can choose the one that best suits your lifestyle.
It consists of allowing women to fast for 14 hours, while men fast for 16 hours. That slight decrease in hours in women is so that their hormones are not affected, because women may be more sensitive to signs of starvation.
Also known as the 5: 2 diets, this dietary program allows people to eat normally for five days and then reduce their caloric intake over the next two days.
It is considered the intermittent fasting easier to follow , because it consists of ingesting one day the recommended amount of calories and the next day fasting. With this diet, on fasting days you should eat a fifth of your recommended daily intake and then consume a normal amount of calories on normal days.
It consists of fasting for 20 hours a day and eating a well-supported meal at night. Without a doubt, this is the most difficult type of fasting to follow because it can affect the metabolism and the person who follows it should make sure to consume all the nutrients in a single meal a day.
Like any nutritional plan, success is based primarily on whether the diet is adequate for your metabolism. Therefore, the first thing you should know before starting a dietary plan based on intermittent fasting is if you feel good when you spend a long time without consuming any type of food. In this way, you can determine what the behavior of your metabolism is.
If you determine that you are a person with accelerated metabolism and are trying to build muscle, this type of diet could help you achieve your goal. But if, on the other hand, you have a slow metabolism and store energy easily, consuming all the calories in a short period can make it harder for you to lose fat.
Intermittent fasting can be beneficial for you as long as you do it in a proper way that does not affect your metabolism, your health, your well-being and your lifestyle. On the other hand, it is important that before starting any type of diet, including intermittent fasting, visit your nutritionist or dietitian to guide you on how to do it.
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