Intermittent fasting. How effective it is in the fight against weight gain.
Intermittent fasting, also known as intermittent fasting, belongs to the category of weight loss diets and involves alternating lunch and break periods. Theoretically, compared to traditional diets, intermittent fasting does not limit daily calorie intake, but only the periods of time in which food can be consumed.
Types of intermittent fasting
- 16:8 formula
Se traduce prin: 16 ore pe zi luăm pauză alimentară, incluzând și orele de somn, iar 8 ore reprezintă intervalul orar în care se poate mânca. Fie că alegeți să mâncați între 10:00 și 18:00 sau 12:00-20:00, formula presupune să sărim peste o masă, fie că este mic dejun sau cină.
- 14:10 formula
You can eat within 10 hours, and the rest, break. For example, you can eat between 09:00 and 19:00, which means that you will not skip any meal of the day.
- 24 hours fasting
Suppose you eat absolutely nothing once a week for 24 hours. It is quite extreme and it is very possible that you will feel deprived of energy that day. In addition, in this case of intermittent fasting, it is possible to consume excess calories the next day, and all your efforts will be in vain.
- 5:2 formula
In this case, the number 5 is the number of non-consecutive days in a week in which you choose to have a healthy diet, based on a normal calorie intake: 2000 kcal for women and 2500 kcal for men. The figure 2 is given by the other 2 days of the week (non-consecutive) in which the consumption of kilocalories will be reduced to 500-600, and will consist of foods rich in fiber and protein.
The advantages of intermittent fasting
- The first big advantage is weight loss, primarily due to caloric restriction. But be careful! If you eat too many calories during meals or have a diet based on carbohydrates, fats and sugars, the effect will be the opposite!
- It is medically proven that once it becomes a lifestyle, intermittent fasting prevents diabetes and cardiovascular disease, reduces the level of triglycerides and bad cholesterol in the blood, by stimulating the metabolism.
- It stimulates certain hormones in the brain, contributing to its health and proper functioning. Increases concentration.
- It slows down the aging process and increases longevity by preventing cell damage and reducing the influence of free radicals.
Disadvantages of the diet
- Studies have shown that men get faster results in weight loss than women when they choose the intermittent fasting option to lose weight.
- There is a risk of suffering from depression, dizziness, anxiety, irritability, dizziness or fatigue, until the body gets used to this type of diet.
- It cannot be held by pregnant or breastfeeding women, underweight people, cardiac patients, diabetics or those undergoing food-related drug treatments at fixed times.
