The Benefits Of Intermittent Fasting, And How To Do It
Do you know what intermittent fasting is? Do you know its benefits and possible risks? A scientific review has recently come to light that reveals very interesting results derived from intermittent fasting.
In this article we will see, in detail, what this habit consists of on a practical and nutritional level, its possible benefits, its scientific bases, and how to carry it out to avoid entering into a health risk situation.
There are various formulas for intermittent or sporadic fasting, such as the daily periodicity (the best known), which consists of at least 12 hours of fasting, the best known being the “16/8” pattern: 16 hours of fasting and 8 hours of eating period. There is also the weekly: generally one or two days a week of fasting, followed or not, and finally the monthly: fasting two days in a row each month.
At the time level, the most frequent practice is to eat from 10 in the morning until 6 in the afternoon (taking into account daily intermittent fasting). During the fasting period, 8 hours of sleep are contemplated.
Foods and calories in intermittent fasting
In relation to caloric intake, it is considered that with the fasting period the general usual intake of kilocalories is reduced to between 300-500 per day (approximately, and depending on the age, sex and physiological conditions of the person).
Regarding the products to be consumed, these must always be fresh, nutritionally balanced, healthy foods especially vegetables and fruits. Preferably home-cooked and seasonal foods.
The basis of the diet when not fasting is vegetables and fruits, but always taking into account legumes, seeds, nuts, whole foods (with labels that support it), as well as foods of animal origin (for those people who are not fasting). vegan) such as eggs, dairy products, fish, shellfish and meat.
Benefits of intermittent fasting
Numerous scientifically rigorous studies have led to the conclusion that, in summary, eating in a period of 6 hours and fasting for 18 hours can trigger a specific metabolic change in pattern; this is, go from a metabolism that obtains energy from glucose (in the liver), to a metabolism from ketones and fatty acids (in adipose tissue; that is, fat).
Said change in metabolism would entail a series of changes at the cellular level, which would imply greater resistance to stress, increased longevity, as well as a decrease in the incidence of certain diseases such as cardiovascular diseases, obesity, diabetes and cancer among others.
This series of articles demonstrates the benefits of intermittent fasting, showing that these are not only weight loss and the reduction of free radicals (which oxidize and damage our cells), but go beyond.
Among the benefits of intermittent fasting, we find fat loss while maintaining muscle mass the improvement of spatial, verbal and associative memory, as well as the improvement of global cognition (mental processes).
Physiological processes involved
On the other hand, intermittent fasting triggers adaptive cellular responses that are integrated between organs. Thus, glucose regulation is improved, resistance to stress is increased and cell inflammation is also suppressed.
During fasting, cells activate pathways that improve intrinsic defenses against oxidative and metabolic stress and those that eliminate or repair damaged molecules.
When recovering from fasting (eating and sleeping), cells increase protein synthesis, undergoing growth and repair. Maintaining an intermittent fasting regimen, particularly when combined with regular exercise, results in many long-term adaptations that improve overall mental and physical health
Risks to take into account
Although we have known some of the benefits of intermittent fasting, we must be cautious. Specialists from the SEEN (Spanish Society of Endocrinology and Nutrition) show that, despite the possible benefits of intermittent fasting, this cannot be considered a diet
This is because this practice refers to the restriction of food for a certain period of time, while the concept of diet refers to a common practice regarding the intake and restrictions of foods and drinks.
Furthermore, experts emphasize that in some vulnerable people it could develop an eating disorder by this habit, if it is not carried out in a controlled and studied manner.
Importance of healthy lifestyle habits
To have a healthy life and maintain a normal weight (ideal weight according to our height and physical characteristics), even taking into account the benefits of intermittent fasting, it is essential not to forget to carry out and have healthy eating habits, based on an education around food and nutrition
Some basic tips for a healthy lifestyle at a nutritional level would be: always plan your menus, eat five meals a day, do not snack between meals, control the quantities of food, eat balanced and from all food groups, eat slowly and limit sweets and processed products in general. Obviously without forgetting recommended quantities, and not forgetting physical exercise.
As we have seen, scientific studies have shown the benefits of intermittent fasting in relation to many health conditions, such as obesity, diabetes mellitus, cardiovascular diseases, cancers and neurological disorders.
At the animal experimental level (rodents and primates), intermittent fasting has been shown to improve health throughout life, while at the clinical level (people), studies have only been carried out for short-term periods (months ), hence There is still a lot of research to do
Thus, the benefits of intermittent fasting have a scientific basis. Anyway, It is a delicate practice that must always be carried out under medical supervision
You must always keep in mind that intermittent fasting should be done in the short term, and is not recommended for everyone, since each person has their physiological needs, and of course, it should not be done in excess.
