Why Everyone Is Talking About Intermittent Fasting: Learn the Secret to Losing Weight Without Strict Diets

Intermittent fasting is not a traditional diet, but a nutrition system aimed at weight loss and health improvement. Its essence lies in limiting food consumption for certain periods of time or completely abstaining from food for several hours. What are the main patterns of intermittent fasting, what is the best way to start, and who is this method suitable for and who is contraindicated – in our material.

Photo: Freepik is licensed under License: Free

What is intermittent fasting and how effective is it?

Intermittent fasting is a pattern of eating periods followed by fasting periods. This approach has become particularly popular in recent years due to its potential benefits for weight loss and health. One of the key aspects of this diet is that you cannot eat indefinitely during the periods when food is allowed. It is important to maintain a balanced diet and control your calorie intake to achieve results.

According to an endocrinologist Natalia Petrovaintermittent fasting can really help you lose weight if you follow the principles of a balanced diet, regular exercise, and adequate sleep. However, drastic restrictions and subsequent overeating may not only fail to lead to weight loss, but also harm the body.

Intermittent Fasting Schemes

There are several popular intermittent fasting plans that you can adapt to suit your needs.

16/8: perhaps the most common scheme, which involves 16 hours of fasting and 8 hours of eating. It suits most people and is easy to fit into a daily routine.

5:2: includes five days of normal nutrition and two days of calorie restriction to 500-600 kcal.

Fasting 24 hours: complete abstinence from food for 24 hours once a week. This method allows the body to switch to using internal energy resources.

Alternate daytime fasting: alternating days with normal nutrition and days with calorie restriction.

Spontaneous skipping of meals: skipping one or two meals when there is no appetite or time to eat.

Early restriction of meal times: All meals take place in the first half of the day, followed by a long period of fasting.

Principles of intermittent fasting

Gradual habituation: Start with gentle patterns and gradually increase the fasting time.

Calorie control: It is important to monitor the calorie content of food during meal periods and avoid overeating.

Adaptation to the rhythm of life: Choose your fasting time according to your biorhythms and schedule.

Balanced nutrition: Eat a varied diet and include essential macro- and micronutrients in your diet.

Who is not recommended for intermittent fasting?

Despite the popularity of this method, it is not suitable for everyone. Family medicine doctor Ivan Tarasenko emphasizes that intermittent fasting is contraindicated:

People with type 1 diabetes, heart disease or gastrointestinal problems.
For pregnant and lactating women, as well as children and adolescents who need adequate nutrition.
People who are underweight or prone to eating disorders.
For athletes and people with high physical activity who need more energy and nutrients.

Before starting intermittent fasting, be sure to consult with your doctor to determine if this method is right for you.

Clarifications

Intermittent fasting (also known as intermittent fasting) is a medical practice that involves scheduling periods of abstinence from food intake followed by periods of unlimited food intake, in order to achieve positive physiological effects, based primarily on the process of autophagy.

>