Intermittent fasting and fasting: fasting to lose weight, does it work?
Fasting or intermittent fasting is a type of diet that consists of alternating long periods of fasting with periods of eating.
This alternation between fasting and eating can bring many benefits to health and streak: regulating satiety, getting rid of fat, cleansing the body ...
However, intermittent fasting must be well adapted and supervised so that it does not present any risks. We explain the real benefits of intermittent fasting and how to practice it well using an example of a fasting menu developed by our dietitian.
Intermittent fasting: what is it for?
Intermittent fasting, or fasting in English, is a type of diet that consists of alternating between longer or less periods of fasting and periods of eating. More flexible and accessible than strict fasting, which does not allow you to eat any food, intermittent fasting allows you to enjoy the same health benefits.
There are different ways to practice intermittent fasting:
partial fast
5:2 method;
fasting;
etc.
Health benefits of intermittent fasting
Fasting has many benefits for the body. Especially in our society where overeating and fast food are common facts.
Here are the main health benefits of intermittent fasting:
reduces insulin production and storage of fat and sugar in the body;
Stimulates fat loss.
better control of food sensations;
Stimulates the secretion of growth hormone.
improves physical and intellectual performance and reduces recovery time;
Promotes cell renewal.
It allows cleaning of the body and stimulates the function of autophagy or self-cleaning of the body by its cells;
Reduces cellular oxidation and premature aging of cells.
It prevents weight gain and some diseases associated with it: cardiovascular disease, diabetes, etc.
Fasting list - special intermittent fasting 8/16
To help you build a daily menu in practice, here is an example of a special fasting meal plan or the 16/8 intermittent diet. Fasting is the most popular and popular method of intermittent fasting. This method consists of alternating an 8-hour eating period with a 16-hour fasting period.
Here, the last meal of the day is eaten before 8 pm, and the first meal of the day is at noon the next day.
Lunch (12:00 pm)
Vegetable salad with walnut oil
150 to 200 grams of meat or alternative
200 grams of green vegetables
200g cooked whole starch
30 grams of cheese
seasonal fruit
Snack (4 pm)
tea or infusion
Yogurt with honey
A handful of oilseeds
40gm muesli with red fruits
Dinner (before 8pm)
250 gm vegetable soup
150 grams of white fish or salmon, cottage cheese and olive oil sauce
200g cooked starch
Homemade fruit compote
2 squares of dark chocolate
To better match your habits, it is possible to rewind dinner time and thus lunch time. The important thing is to simply maintain a 16-hour fasting period alternating with an 8-hour eating period.
Successful Intermittent Dieting: Mistakes to Avoid
Fasting to lose weight is not as simple as it seems. Some very common mistakes can ruin all your efforts and make intermittent fasting counterproductive.
Not drinking enough water
Elimination of waste products and metabolic toxins requires adequate hydration. In periods of intermittent fasting, this hydration should be even more important so that the body supports the periods of fasting and continues to function in an optimal manner.
When fasting, thirst is often less important. Therefore, it is necessary to pay attention to this point and drink at least 2 liters of water per day, distributing the intake throughout the day.
Eat twice as much during meal times
When fasting, it can be difficult to maintain a balanced diet during periods of eating. It's really tempting to jump on the food, eat more, and turn to fun foods. But this is a big mistake.
To reap the health benefits of fasting, the quality of the diet during the eating periods is as important as the fasting periods themselves. Thus, it will be necessary to give preference to diets rich in plants, whole grains, lean proteins and essential fatty acids.
Setting hard-to-achieve goals
Fasting is a complex exercise. To avoid pitfalls, it is recommended to go gradually and listen to your body before anything else. If you are fasting for the first time, try setting goals in stages.
Start by introducing your meal time in the evening, moving back your breakfast time a bit back in the morning, and so on. This way, you can slowly increase your fasting time without rushing your body.
Fasting only to lose weight
Intermittent fasting is more of a lifestyle than a diet. Its purpose is not to lose weight, although it helps. Summing up fasting for this one goal can make it even more complicated. Then you risk losing all the other benefits of fasting (physiological and psychological) and give up sooner. Also, it can be frustrating and guilt-ridden if there is a deviation in the diet or weight loss that is considered too slow.
Fasting to lose weight: the opinion of our dietitian
Fasting to lose weight is the new trend. As mentioned earlier, the health benefits of fasting are numerous and interesting. However, in the context of losing weight, we must be careful.
16/8 Intermittent Fasting: Are There Dangers?
Unsupervised and poorly managed intermittent fasting can stress the body by causing more harm than good:
Tired ;
frustration;
food compulsions
Cravings for food
etc.
To avoid them, it is necessary to seek medical advice before fasting and accompany food specialists.
Also keep in mind that fasting is not a diet, but a way of eating. Losing weight shouldn't be the only driver of the risk of making things difficult and repeating mistakes.