In the first place, what is myth or truth about intermittent fasting? Knowing that lets you get the most out of this technique without harming your health. So, know in advance that, with medical guidance, it is possible to use it in a healthy way.
However, not everyone can stick to this diet. That is why we have put together this article to clarify what is a myth or a truth about intermittent fasting, such as whether it is a type of diet, whether you need to 2 hours without eating, if it helps you with weight loss, etc. Check it out!
Is intermittent fasting a type of diet?
Myth! Actually, it is a diet program which works if one alternates fasting periods with the periods of eating. For example, if it is a protocol 16/8, that means it is necessary to fast for 16 hours and just drink water and tea. Within the other 8 hours of the day, one is allowed to eat.
In other words, diets dictate what individuals should consume. However, the focus of intermittent fasting is to define the recommended period of time for eating .
In recent years, this weight loss technique has gained more popularity. Part of this is due to the adoption of intermittent fasting by celebrities, such as the celebrities mentioned above. Another explanation is the scientific evidence of the benefits provided when fasting is put into practice under medical supervision.
Is it necessary to go without eating for more than 12 hours?
Myth! There are 12/12, 16/8, 20/4 and 24-hour intermittent fasting protocols. Each of these represents the period in which someone should fast and when a window for eating opens up. For example, if the adopted eating program is 24 hours, the individual should go that entire time without eating until the following day.
It may be clearer to understand such peculiarities using a practical example. So, imagine the 16/8 protocol, based on medical guidelines. An individual wakes up at 7 am, has a balanced breakfast at 8 am and has lunch at noon. Around 4 pm, he eats an afternoon snack and at 7 pm, dinner.
You cannot eat anything after 7pm, but can continue to eat from 11am the following day. Overall, you can follow this pattern one to three times a week . Beyond that, and you might even start losing muscles.
However, beware. Even though you get to reap many benefits with intermittent fasting, lowering your blood sugar may also weaken you, make you dizzy, cause you to experience headaches and nausea. If the time for fasting becomes longer, then it is a lot worse.
What happens in the body during fasting?
Every time you are fasting for a few hours, the body furnishes all of its important functions with macronutrients in the form of carbohydrates, proteins, and fats. One such is glucose. It is a molecule of carbohydrate kept within the muscles and liver and helpful for producing energy.
Glucose present in the body starts getting depleted between 18 to 24 hours of fasting. At this time, fat becomes another source of energy for the body.
Additionally, fasting decreases insulin levels in the blood. This way, the burning of fat is enhanced, and the growth hormone levels in the blood rise. As a result, the muscle mass might increase.
What are the benefits of intermittent fasting?
As we have explained, the popularity of this eating program is also explained by the benefits it provides when fasting is well guided and planned. The main advantages are:
- improved concentration;
- decreased anxiety;
- reduction in LDL (bad cholesterol) and triglyceride levels;
- reduction of the hormone cortisol (stress hormone);
- decrease in blood pressure;
- greater control over insulin levels, useful for controlling appetite and chronic diseases;
- increased growth hormone levels.
Does intermittent fasting help with weight loss?
True ! Another proven benefit of following this eating technique is weight loss . The explanation is that time without eating contributes to fat burning. After all, the body is left without a source of energy, absorbed through meals. Therefore, the solution is to burn the stored fat to use as energy.
However, during the window periods that allow eating, it is essential that the individual follows a healthy diet. This means controlling the amount of calories consumed and prioritizing meals that promote satiety.
Furthermore, it is allowed and advised to drink liquids during and outside the meal window. This is so with water, pure, unsweetened coffee and teas. Drinking these products contributes to the individual’s feeling of satiety, eliminates toxins and ensures hydration.
In other words, intermittent fasting helps with weight loss, but for this procedure to be truly beneficial, it must be maintained in the long term. Furthermore, the results vary depending on other habits adopted by the individual and the amount of weight they want to lose.
Is intermittent fasting dangerous for your health?
Myth! This kind of eating pattern does not have to be unhealthy. In fact, it has been proven that a lot of its benefits are for weight loss and prevention of disease. On the other hand, not eating for some time is a habit that should not be developed in everyone’s lifestyle.
Therefore, first, it is necessary to ensure that individuals are able to detoxify their bodies and avoid fatty diets to compensate for the post-fasting period. Therefore, intermittent fasting may not be recommended for those who have not yet created healthy eating habits.
Other contraindications include:
- children;
- elderly or third age ;
- anemic patients;
- diabetics;
- pregnant women;
- patients using controlled medication;
- patients with renal failure;
- patients with infection or deficient immune system.
What are other guidelines for intermittent fasting?
This type of eating program often raises questions that need to be answered for the procedure to be successful. Here are some guidelines for those thinking about doing this type of fasting:
- break your fast with at least one food from the fiber, vitamin, antioxidant, carbohydrate, protein, iron, calcium and good fat food group;
- physical exercise is recommended when not fasting, at night or late in the afternoon;
- Anyone taking supplements , such as collagen , should discuss with health professionals how to consume them during the fasting period.
So, were you able to understand what is myth or truth about intermittent fasting from our content? As seen, it is a useful technique for losing weight healthily, as long as it is adopted with medical supervision and maintaining healthy habits .