Intermittent fasting and weight loss

Perhaps talking about fashion isn't the most appropriate way to talk about nutrition, but the reality is that the term "fashion" has been used many times to refer to diets, foods, nutritional supplements, etc.

Pros and cons of intermittent fasting

From what we know today, we can summarize that intermittent fasting promotes weight loss, but the lost weight is regained more or less quickly if this routine is abandoned. Things are sometimes not as simple as they may seem, and there are certain factors worth considering. Intermittent fasting, ultimately, is about limiting calories. There are other methods that pursue this same goal. The best-known examples are probably low-calorie diets and the ketogenic diet, which also seems to be in vogue. Once we've finished eating, the body begins to distribute and use the energy we've obtained through food. If we've eaten more food than necessary, this can lead to a buildup of fat and glucose in the body, with the resulting medium- to long-term harm: excess weight, diabetes, increased cardiovascular risk, etc. If we use intermittent fasting, the body can tap into these fat reserves in the hours following the fast, which can lead to the body burning off excess stored fat. This, combined with a proper diet, can result in weight loss. Of course, fasting for eight, ten, or twelve hours is pointless if you then eat a hamburger with fries and a bag of chocolate-filled croissants for dessert. Everything in its right measure. Another possible benefit of intermittent fasting has to do with autophagy, a cell regeneration mechanism that eliminates cellular waste linked to aging and the origin of some diseases. Intermittent fasting can also provide some relief for the digestive system by, simply put, lightening its workload. Finally, intermittent fasting may be effective in reducing triglycerides and LDL cholesterol. So far, the positive side. But there may also be contraindications and side effects.

Intermittent fasting is not for you if...

Among the most common side effects are:

• During the first few days, you may experience occasional headaches or dizziness.
• Intermittent fasting can cause difficulties in gaining muscle for athletes or people with this goal.
• Episodes of diarrhea may occur, especially if fasting occurs after having ingested high doses of carbohydrates.
• Going from eating several times a day to eating only once or twice can cause some anxiety.
• If you enter into an internal fat burning process it could lead to bad breath.
• You may feel a lack of energy and even, if you go to bed hungry, have difficulty falling asleep.
• In addition to these possible side effects, there are certain cases in which intermittent fasting would not be particularly indicated:
• Of course, it is not suitable for children or anyone in the growth phase.
• Not suitable for pregnant or breastfeeding women.
• It is not indicated for people who have suffered from any type of eating disorder.
• Anyone who, due to their job or any other reason, has changing schedules and finds it very difficult to establish dietary guidelines.
• It is not indicated if the body mass index is already low.
• In the case of illnesses such as diabetes, thyroid problems, certain digestive problems, and, of course, those who regularly take medication every few hours and whose medication must be taken with food.

Types of intermittent fasting

12-hour fast: This involves not eating for twelve hours, usually taking advantage of the sleep period. 16-hour fast: also known as 16:8, consists of eating all meals within an 8-hour window. 5:2 Fasting: Maintain a normal diet for five days a week, and reduce calorie intake for two days. Weekly 24-hour fast: This involves fasting for 24 hours once a week. Alternate-day fasting: One day you eat normally, and the next day you fast or limit your calorie intake. In any case, and with any of the methods, it is important to continue keeping your body hydrated by drinking regularly. - Other alternatives to intermittent fasting. As we have seen, intermittent fasting is often used to reduce calorie intake, usually with the goal of losing weight. Professional athletes also use it under certain circumstances, especially to reduce body fat and improve performance. Other reasons that may motivate you to opt for an intermittent fasting strategy may include improving intestinal health, speeding up metabolism, facilitating the work of the liver, pancreas, and gallbladder, or eliminating toxins from the body. If intermittent fasting is used as a method to achieve a specific goal, it is worth asking whether it will be possible to maintain this method over time. For example, studies have been conducted on the weight loss that occurs among Muslims during the month of Ramadan, during which they fast all day and eat only at night. It has been found that during this period, the average weight loss is around 1.2 kg, but that the weight lost during that month was regained only two weeks after the end of the intermittent fasting period. In any case, we know that in Western societies, calorie intake is generally higher than what is strictly necessary, and many specialists suggest that a self-control diet is appropriate. Not subjecting oneself to scheduled fasting periods, so to speak, but rather being aware of one's energy needs and eating accordingly. This seems to be a more efficient way to control weight and maintain a calorie intake that meets your needs, which results in benefits related to the prevention of certain diseases or as an important factor for healthy aging, but we've already talked about eating just the right amount and what you need.

An efficient alternative