Intermittent fasting to lose weight: what you need to know before you start
Intermittent fasting is gaining more and more followers. This method, which consists in not eating for a few hours, will have many health benefits and allow for weight loss if applied correctly. Is this technique really effective for weight loss? How do I do it? Precision nutritionist Valerie Espinas enlightens us.
Nutritional rebalancing, body challenge, diets, sports activities, intuitive eating ... To lose weight, it is possible to resort to several techniques. Among the food trends at the moment, we find intermittent fasting. In recent years, the latter has become more and more popular and attracts people who want to increase metabolism or lose weight. "It should not be an influence on fashion. This method is perfectly compatible with certain individuals, in terms of energy and a feeling of hunger. So it is very useful for them. For others, on the other hand, intermittent fasting isn't that simple," warns precision dietitian Valerie Espinas.
What is intermittent fasting?
Intermittent fasting is a way of eating. This method consists of not eating anything for a specific period of time with constant hydration. According to Valérie Espinasse, the time between eating two foods is estimated to be 12 hours. The rest of the time, that is, the remaining twelve, the fasting person can eat. The principle of fasting is to reduce the duration of feeding and the number of meals and to eat better. "Most people skip breakfast because it suits their situation, and some skip dinner. There is no predisposition to intermittent fasting," says the precision dietitian.
This method can be adopted from time to time or throughout the year. It's also possible to have occasional treatments over a week or more or just fast over the weekend. The advantage of fasting: its flexibility. In fact, he must adapt to his lifestyle or habits. The most practiced intermittent fasting is 16/8. This is a 16-hour fast followed by two meals (lunch/dinner or breakfast/dinner or breakfast/lunch). But there are also other formulas that can meet everyone's needs and problems. For example, fasting 13 hours with two meals or 18 hours fasting with one meal.
Intermittent fasting for weight loss: how to start?
“If you want to practice fasting, you have to put it in place gradually,” the precision dietitian insists. It is advised first of all to consult your doctor. If the practitioner allows the person to fast, this should be done once a week at first until the body gets used to this way of eating. “If you are living the fasting day well, it means that you do not have energy problems or hunger, you go to two days of fasting per week and then you can fast every day.” , explains Valerie Espinas.
What mistakes must be avoided for the success of intermittent fasting?
According to a precision dietitian, the mistake that can be made is to eat larger portions during the eating period. It is therefore necessary to avoid concentrating more meals and calories during the time period in which food can be eaten. “If you fast for 12 hours, i.e. the remaining 12 hours, you should eat only two meals more or less equivalent. During this period, do not take the opportunity to eat the three meals, i.e. breakfast, lunch and dinner. The goal of fasting is to reduce the number of meals while eating enough of Food. We also avoid snacks,” explains Valerie Espinas.
Intermittent fasting to lose weight: What foods can you eat?
During the eating period, there are no restrictions. We are free to choose our menus but must focus on the right nutrients, whether they are good fats or vegetables. “We have our own dietary pattern. During intermittent fasting, we maintain this pattern but by removing the meal. We eat as usual. We do not take advantage of this period of time to tell ourselves that we have the right to eat everything. For example: an individual who was not habitual On eating pastries during lunch should not begin to do so,” the Precision Dietitian specifies.
Intermittent fasting for weight loss: what to drink?
It is essential to hydrate the body regularly during the fasting period. This allows the body to get rid of toxins and waste as well as reduce the feeling of hunger. But be careful, do not drink sugary drinks or sweetened drinks. If you skip breakfast, Valerie Espinas recommends drinking a liter of water, green tea or herbal tea in the morning. Another option: a liter of water flavored with lemon and ginger. On the other hand, if you don't eat dinner, she recommends spreading this intake out throughout the day.
Intermittent fasting: Is it compatible with exercise?
You have to be careful at first. A micro-nutritionist recommends not doing physical activity on the fasting day. She recommends exercising at another time of the week when you are not fasting. “We should not start exercising intensely at the same time we incorporate intermittent fasting into our lifestyle. This should be avoided if we have not exercised before,” explains Valerie Espinas.
Intermittent fasting: Does it allow you to lose weight in a sustainable way?
In order for the weight loss to continue, the micro-nutritionist advises adapting your diet to the meal removed during fasting, once you decide to stop it. That is: if you do not eat breakfast while fasting, prefer saturated drinks such as smoothies or cold juices when you stop fasting. The same advice for dinner: we choose a light dish, if we are accustomed to skipping this meal.