Intermittent fasting: what it is, benefits and how to do it

Intermittent fasting can help improve immunity, enhance detoxification and also improve mental disposition and alertness. This type of fasting consists of not eating solid foods between 16 and 32 hours a few times a week on a scheduled basis, returning to a regular diet, preferably based on foods low in sugar and fat.

To get the benefits, the most common strategy to start this fast is to go without eating for 14 or 16 hours, just drinking liquids, such as water, tea and unsweetened coffee, but this lifestyle is only recommended for healthy people and, still thus, the consent and support of a doctor, nurse or health professional who is aware of this type of fasting is necessary to ensure that it is done well and is good for your health.

Main types of intermittent fasting

There are different ways of achieving this type of deprivation, although in all of them, there is a period of food restriction and a period in which you can eat. The main ways are:

• 16h fast, which consists of going between 14 and 16 hours without eating, including the sleep period, and eating for the remaining 8 hours of the day. For example, having dinner at 9 pm, and eating again at 1 pm the next day. Fasting for 24 hours, is done for a whole day, 2 or 3 times a week. 36-hour fast, which consists of going 1 full day and half the other day without eating. For example, eating at 9 pm, going the next day without eating, and eating again at 9 am the other day. This type should be done by people more used to fasting, and under medical guidance. Eat 5 days and restrict 2 days, which means eating for 5 days a week normally, and in 2 days reduce the amount of calories to about 500.

During the fasting period, water, teas and coffee are released, without the addition of sugar or sweeteners. It is common in the first days to feel very hungry and, in the following days, to get used to it. If hunger is very strong, you should eat some light food, as no one should suffer or be ill when adopting this habit.

See more about intermittent fasting in the following video:

What are the benefits

The main benefits of intermittent fasting are:

1. Accelerates metabolism: Contrary to the belief that fasting can decrease metabolism, it is only true in cases of very long fasts, such as over 48h, but in controlled and short fasts, metabolism is accelerated and favors fat burning. Regulates hormones, such as insulin, norepinephrine and growth hormone: helps to balance hormones in the body that are associated with weight loss or gain, such as, for example, decreased insulin and increased norepinephrine and growth hormone. Does not favor flaccidity: This diet does not decrease muscle mass as in other diets that make a great reduction in calories and, in addition, helps to increase muscle due to the production of growth hormone. Eliminates defective cells in the body: since the body becomes more active to eliminate substances and altered cells, which could cause diseases, such as cancer, for example. It has anti-aging action: because it stimulates the organism to live longer, avoiding diseases and making the organs and tissues of the body live longer.

In addition, when carrying out this diet, due to hormonal regulation, people can feel their brain and alert and active, in addition to feeling well.

What to eat after fasting

After a period without eating, it is recommended to eat foods that are easy to digest and without excess fats or sugars, to achieve better results.

Recommended foods

After fasting, it is important to start eating foods such as rice, boiled potatoes, soup, purees in general, boiled eggs, lean or grilled lean meats, which are easy to digest. In addition, the longer you eat, the less food you have to eat, especially at the first meal, to ensure good digestive capacity and well-being.

See some examples of healthy and nutritious snacks.

Foods advised against

Fried or high-fat foods, such as potato chips, drumsticks, white sauce or ice cream, stuffed crackers or frozen food such as lasagna, should be avoided.

To be able to lose weight with intermittent fasting, it is also important to practice physical activity, such as walking or even a gym, never on an empty stomach, and preferably, guided by a physical education professional.

See also how to avoid the accordion effect, in the following video:

Who cannot do intermittent fasting

This habit should be contraindicated in any disease situation, especially in cases of anemia, hypertension, low blood pressure or kidney failure, or who need to use controlled medications daily:

• People with a history of anorexia or bulimia; Diabetes carriers; Pregnant or breastfeeding women;

However, even apparently healthy people, they should consult with the general practitioner to assess the condition of the body and perform tests, such as those to assess blood glucose, before starting this type of diet.