Intermittent fasting and weight loss

Perhaps talking about fashion isn't the most appropriate thing to do when we're talking about nutrition, but the reality is that the term "fashion" has often been used to refer to diets, foods, nutritional supplements...

Pros and cons of intermittent fasting

From what we know today, it could be summarized that intermittent fasting promotes weight loss, but the lost weight is regained more or less quickly if this routine is abandoned. Things are not always as simple as they may seem, and there are certain factors worth considering. Intermittent fasting, in the end, is a limitation of calorie intake. 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 finish eating, the body begins to distribute and use the energy we have obtained from food. If we have ingested more food than necessary, this can lead to an accumulation of fat and glucose in the body, with the harm this can cause in the medium or long term: overweight, diabetes, increased cardiovascular risk, etc. If we use an intermittent fasting system, in those hours after fasting, the body can draw on these fat reserves, and this can mean that the excess accumulated fat is consumed. 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 moderation. Another potential benefit of intermittent fasting is related to autophagy, a cell regeneration mechanism that eliminates cellular waste linked to aging and the development of some diseases. Intermittent fasting can also provide some relief for the digestive system, simply put, by reducing its workload. And finally, intermittent fasting may be effective in lowering triglycerides and LDL cholesterol. So far, so good. But there can also be contraindications and side effects.

Intermittent fasting is not for you if...

The most common side effects include:

• During the first few days, occasional headaches or dizziness may occur.
• Intermittent fasting can cause difficulties in gaining muscle for athletes or people who have this goal.
• Episodes of diarrhea may occur, especially if fasting takes place after ingesting high doses of carbohydrates.
• Going from eating several times a day to eating only once or twice can cause some anxiety.
• Entering an internal fat-burning process could lead to bad breath.
• It is possible to feel a lack of energy and even, if going to bed hungry, to have difficulty falling asleep.
• In addition to these possible side effects, there are certain cases in which intermittent fasting would not be particularly recommended:
• Of course, it is not suitable for children or anyone in a growth phase.
• It is not suitable for pregnant or breastfeeding women.
• It is not recommended 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 recommended 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 take medication regularly, every few hours, and whose medication must be taken with food.

Types of intermittent fasting

12-hour fast: This involves abstaining from food for twelve hours, usually during sleep. 16-hour fast: Also known as 16:8, this involves consuming all meals within an eight-hour window. 5:2 fast: For five days a week, you maintain a normal diet, and then reduce your calorie intake for two days. 24-hour weekly fast: This involves fasting for 24 hours once a week. Alternate-day fasting: One day you eat normally, and the next you fast or restrict your calorie intake. In any case, and with any of these methods, it's important to keep your body hydrated by drinking regularly. - Other alternatives to intermittent fasting. As we've seen, intermittent fasting is often used to reduce calorie intake, generally with the goal of weight loss. Professional athletes also use it under certain circumstances, especially to reduce body fat and improve performance. Other reasons for choosing an intermittent fasting strategy include improving gut health, accelerating metabolism, easing the workload on the liver, pancreas, and gallbladder, and eliminating toxins from the body. If intermittent fasting is used as a method to achieve a specific goal, it's worth considering whether this method can be maintained over time. For example, studies have examined the weight loss experienced by Muslims during Ramadan, when they fast throughout the day and eat only at night. These studies have shown that the average weight loss during this period is around 1.2 kg, but that the weight lost during that month is regained just 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-regulated diet is more appropriate. This means not subjecting oneself to scheduled fasting periods, 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 appropriate to needs, which results in benefits related to the prevention of certain diseases or as an important factor for healthy aging, but we had already talked about eating just the right amount.

An efficient alternative