Many more or less controversial fasting techniques, miracle diets and detoxes are appearing in the eating habits of the French. Increasingly widespread for its so-called benefits in weight loss and for its easy implementation, intermittent fasting is today highly popular. But what is intermittent fasting? What are its real benefits and what are its effects on the body?
Intermittent fasting: what is it?
Intermittent fasting involves alternating periods of fasting with periods of eating normally. During this fast, it is advisable to drink water, but also tea or coffee to help fight the feeling of hunger. This method is therefore much less restrictive and restrictive than strict fasting (religious or not).
Did you know ?
Be careful, however, not to confuse intermittent fasting with physiological fasting; the latter is a natural fast that occurs during your sleep. To be able to claim the adoption of intermittent fasting, a period of non-consumption of food must occur during a period when you are awake and active.
Different intermittent fasting techniques.
There are many ways to practice intermittent fasting:
- The 5:2 method involves fasting 2 days a week
- Partial fasting consists of alternating a day where you consume only 25% of your usual calorie intake and a day where you eat normally.
- Daily intermittent fasting which consists of fasting between 12 and 16 hours per day and concentrating all your meals on the remaining time slot
In this article, we focus on the daily intermittent young person.
What are the benefits of intermittent fasting?
Its effects on the body.
- Generates the release of fats and sugar: when you do not eat, your body must mobilize reserves to provide you with the energy necessary for the functioning of vital organs and to ensure muscle contractions (natural or linked to physical exercise). Initially, the body will quickly use muscle and hepatic glycogen reserves (carbohydrate reserves). This phenomenon is known as glycogenolysis. When these reserves are exhausted (more or less long time depending on the state of the reserves and the physical activity carried out), the body will draw on the fats stored in the adipose cells. This fat will “melt” little by little to take over as a source of energy.
- Prevents certain diseases associated with being overweight: by its nature, intermittent fasting helps reduce the risks of overweight and obesity. In doing so, it acts to prevent associated pathologies such as cardiovascular diseases or diabetes.
- Restores control over your eating sensations: it is very easy today to eat more than you are hungry (during meals or snacking during the day). Intermittent fasting allows you to regain control of your desire to eat and reacquaint yourself with your feeling of hunger.
Did you know ?
Some people believe that the longer the fasting period, the more effective the weight loss will be. This is not entirely true. When you prolong the fast for too long, your body will have to mobilize its protein reserves to provide energy. The weight you have lost will come in particular from the breakdown of your muscles; which is not necessarily the desired effect and can be harmful in the long term. Controlled fasting such as intermittent fasting combined with a balanced diet and regular exercise will not lead to this result.
An effective method.
Fasting can help with weight loss but especially with the loss of fat mass in the sense that your body will have more time to mobilize fat reserves. If you practice intermittent fasting, it is important that the meal to break the fast (first meal) is:
- Low in simple carbohydrates: Since your sugar reserves have been depleted, providing simple carbohydrates to your body would cause your blood sugar level to rise drastically and suddenly. This phenomenon will result in a very significant insulin peak, generally followed by so-called “reactive” hypoglycemia.
- Rich in quality proteins: your body may have partially drawn on your muscles to provide you with energy during your fast. To counterbalance this situation, it is important to have a slightly higher protein intake during your break-up meal.
Regarding your diet for the rest of the day, remember that the best way to lose weight sustainably is to eat a balanced diet and engage in regular physical activity.
Tips.
To limit the breakdown of your muscles, eat a meal rich in “slow” proteins before starting your fasting period. Prefer quality protein sources whose absorption is slower such as vegetable proteins (legumes) or complete dairy proteins (cheese, yogurts). If you resort to protein supplementation, opt for casein rather than whey protein. The absorption of casein by the body is particularly slow, unlike whey.
When to avoid intermittent fasting?
During a fast, your body is subjected to periods of deprivation which can cause drops in tension and attention and fatigue. Consequently, this method may not be recommended for pregnant or breastfeeding women for example, but also for the elderly, those who suffer or have suffered from eating disorders or anyone whose vigilance should not decrease. However, these symptoms may be particularly present when you first start this diet. They will fade quickly as your body gets used to them. Do not hesitate to seek the advice of your doctor before starting a fast.
Isn't breakfast the most important meal of the day?
Breakfast is an important meal because it follows the physiological fast (overnight) and allows us to have energy in the morning. Breakfast is not important in itself. What is important is the first meal after your fasting period. Whether it takes place in the morning (breakfast) or in the afternoon is not a very important parameter.
Can I train during my fasting period?
You can exercise during your fast. However, you will have to adapt your training sessions. Your body's energy level is low during your fasting period. You cannot therefore expect to assume the same level of effort as when your body benefits from a “normal” caloric intake. You should be aware that a drop in performance is likely compared to your usual results and must be accepted. If you train fasting, be reasonable, listen to your body and adapt the effort to avoid any risk of injury linked to reduced alertness or physical weakness.
Is drinking while fasting cheating?
No ! Drinking during your fast is not cheating and is, on the contrary, strongly recommended. In fact, water status has no impact on energy reserves and will allow you to more easily maintain the fasting period and to cope better with physical exercise, especially since dehydration will reinforce the drop in energy levels. performance.
In summary.
Before starting a fast for any reason, it is advisable to seek the advice of your doctor.
