Intermittent fasting is, beyond a diet, a great way to revitalize the body . It is based on caloric restriction as well as resting the entire digestive system .
Its objective is to detoxify and purify the body in order to be able to start again on a good basis. It is very fashionable lately. Indeed, the practice of fasting has certain advantages, in particular the detoxification of the body and the spirit.
The complete digestion time is approximately 18 to 24 hours. Therefore, by eating your three meals each day, your digestive system is still working and may have difficulty eliminating toxins. Weight gain, or an inability to lose weight, may be a sign of a need to fast. This practice is millennial and ancestral. It has always existed and has proven its benefits at all times.
PRINCIPLES OF INTERMITTENT FASTING
The primary goal of this diet is to lose weight and lose weight in a sustainable and beneficial way, by eliminating all waste and toxins from the body.
The principle is quite simple since it consists of alternating periods of fasting and meals . The difficulty comes from the way of alternating them. Health professionals believe that it is necessary to consume nothing for at least 16 hours.
Each person is free to choose their period depending on which meals they prefer to skip and which ones they cannot do without. It is, of course, important to remember that the principle of this technique is based on caloric restriction in order to lose weight.
The meal you choose to eat must therefore be nutritious and provide you with lasting energy , but must not be an opportunity to eat excess fat, salt or sugar, otherwise the fasting period will not have served to nothing.
Weight loss will happen naturally, thanks to fasting. During times of fasting, you will be able to drink as much water – or, sometimes, herbal teas – as you wish. This will increase the activity of your body which will more easily eliminate its toxins. By draining your body , you will allow it to purify itself. This purification is essential in fasting, because it is what allows the loss of fat. The meals you decide to eat must therefore be healthy and have the correct quantities , without excess.
THE DIFFERENT TYPES OF FASTING
16/8 intermittent fasting is both one of the best known and the easiest to follow. It consists of fasting for 16 hours and being able to eat in the other 8 hours of the day.
Of course, it must be taken into account that you cannot eat anything during these 8 hours. You must eat healthily, without frustration, but without excess either.
5/2 intermittent fasting is done over the course of a week, not a day: you fast for two days and eat normally the other five days.
It has also proven itself and allows you to lose weight. However, care must be taken to eat properly during the five days when food is allowed.
Eat-stop-eat intermittent fasting is a full 24-hour fast. From one meal to the next, leaving a whole day of no food. Here again, it is up to each person to choose the meal that is necessary for them. It differs depending on the person, although there are several recommendations.
It is a question of practicing it at least once a week and a maximum of three, while eating normally on the other days.
One-in-two intermittent fasting is quite simple. This involves fasting every other day, usually for a week. A day of normal food, a day without eating.
Intermittent fasting is particularly popular and effective because it comes closest to our chrono-biology. It allows good weight loss without putting the body on alert. Thus, the body does not carry out storage and draws on its reserves in a natural way.
WHAT IS THE ACTION OF FASTING ON THE BODY?
Fasting increases the level of growth hormones, which act on cell decline. Caloric restriction therefore allows better cell renewal .
Your metabolism will speed up, burning the fat reserves of the hypodermis more quickly. This acceleration comes from the fact that the body must find new energy than that offered by a regular diet if it wants to continue to function properly. This is called homeostasis, or the body’s ability to adapt to situations on its own.
This is how weight loss will happen, and in a healthy and fast way. In addition, it has a positive impact on the pancreas and the liver, which benefit from intermittent fasting to rest. The pancreas reduces its insulin production, and the whole body works at full speed during this period.
But the practice of fasting also has another advantage: autolysis. It is the regeneration of cells by the body itself. By having, for a certain period of time, nothing more to digest, your body will cleanse , purify and regenerate its cells. The multiple benefits of fasting have been proven by researchers (1) . Fasting allows, in the end, a complete cleaning of the body , as discovered by Christian de Duve, a Belgian biochemist who studied this positive effect on the body (2) .
Dr. Valter Longo, director of the Institute of Longevity at the University of Southern California was able to prove that a caloric restriction of 30 to 40% made it possible to increase longevity, but also to fight against certain diseases. For him, this fast means: staying young longer (3) . He also found a reduction in illnesses mainly related to age, including Alzheimer’s and certain cancers.
Mark Mattson, a researcher at the National Institute on Aging, observed the ability of cells to adapt to the stress that fasting can cause. Stress, in this case, is to be taken in the positive sense of the term, because it allows the body to adapt, to develop its endurance and to stimulate its homeostasis. During his research, he found that overweight adults lost about 8% of their starting weight through fasting .
WHAT ARE THE BENEFITS OF INTERMITTENT FASTING?
Fasting, when the technique is used well, is very beneficial for the body and for the mind . The elimination of waste, the renewal of cells and the lost weight make you feel better about your body .
One of the main benefits of intermittent fasting is frustration-free calorie restriction. The body does not enter an alarm phase, it does not store. Indeed, he still has fairly regular, healthy and complete meals . Weight loss is rapid, although different depending on one’s metabolism and the method chosen. However, it allows a variable loss between 1kg and 2kg per week on average. But this loss is permanent.
Intermittent fasting prevents the famous yo-yo effect that you can sometimes see when you want to lose weight. The body reduces its caloric intake and puts its digestive system to rest. It increases its metabolism, but nevertheless garners the nutrients that are essential to it during meals.
This last point is important. Fasting should also be a basis for better eating . You will have, at the end of the method, to pursue a healthy food hygiene , if possible natural and rich in nutrients. Thus, you will maintain your stable healthy weight, without excess or frustration. You conserve, most of the time, your vital energy. Indeed, digestion requires a significant amount of energy from the body, throughout the day. It is an energy that you will gain. Naturally, this practice should also not last too long at the risk of losing its precious benefits.
This diet is particularly easy to follow. Indeed, our body does not ultimately need as many meals to function optimally. The promise of a complete and healthy meal makes it possible to hold during the hours of fasting. Draining infusions or herbal teas that can be consumed during these hours, such as those with rosemary, dandelion or nettle also help to hold on without eating. They also act as an appetite suppressant . We must not forget that the primary goal of intermittent fasting is to reduce calories, in no case to starve yourself.
In terms of health, fasting fights against bad cholesterol and blood sugar , which makes it a major health asset. This was proven by cardiologist Benjamin Horne. He also claimed that this technique reduces heart risks and promotes better health.
The CHUV (Centre Hospitalier Universitaire Vaudois), was able to observe that the cells of our bodies are more protected and more resistant to treatment and infections. Oxidative stress, which brings waste and toxins into our body, would also be reduced by fasting (4) .
WHAT ARE THE DISADVANTAGES OF INTERMITTENT FASTING?
The difficulty of following this kind of diet depends mainly on you. Some people can handle hunger more easily. However, you may find intermittent fasting to be difficult to perform.
Indeed, various problems, such as fatigue and a lack of energy , can occur.
Fasting is preferably practiced over a short period of time, but it can be repeated regularly. In the long term, its actions will begin to cause you to experience adverse effects, such as digestive problems or deficiencies . Certain treatments or illnesses may also completely contradict fasting.
This method is only practiced if you have the approval of your doctor , so as not to go against the healthy principles of fasting. Not everyone can follow this technique, not everyone will support it.
Also, you have to know when to do it. Any diet is always easier to stick to when you’re at home and can handle the demands that come with it. Psychologically, intermittent fasting can be tough , although that again depends on each individual.
Many advantages of fasting for some become disadvantages for others. Fasting increases vitality for some people, who feel better, more efficient and better psychologically, thanks to it.
For others, it will be very hard to follow, to live with, and they won’t last. First of all, you have to understand that fasting, for it to be effective, must suit you. It should be an answer, not a problem.
THE ORIGINS OF INTERMITTENT FASTING
Fasting has been practiced for many years, although it is now coming back into fashion. Intermittent fasting, on the other hand, is more recent. Many books and methods are available today. The various methods come from several researchers and health professionals, including Martin Berkhan for 16/8, which is the most famous and most followed.
REVIEW OF CALCULERSONIMC.FR
Intermittent fasting has many health benefits and can help you feel better about yourself and lose weight. However, it must be followed correctly and be accepted by the body. Some people will not bear to fast. It is important to eat a balanced diet while fasting and to make complete meals including all the essential nutrients for the proper functioning of the body. Intermittent fasting should be practiced for a limited period of time .
Fasting nevertheless remains an ancestral technique that has borne fruit for centuries. It is also the one that is closest to our chrono-biology, according to the researchers.
Before starting this diet, never forget to seek the advice of your doctor, to verify that there are no contraindications.
| Explanation of the attribution of the note: » Nutrition aspect : -10 points for the harmful effects of the diet » Corpulence aspect : -10 points for the expectation of beneficial effects on the corpulence in the long term |
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