Numerous fasting techniques, miracle diets, and detoxes, some more controversial than others, are emerging in French eating habits. Increasingly popular for its supposed weight loss benefits and its relatively easy implementation, intermittent fasting is now 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 normal eating. During this fast, it is recommended to drink water, as well as tea or coffee to help combat hunger. This method is therefore much less restrictive and restrictive than strict fasting (religious or otherwise).
Did you know?
Be careful, however, not to confuse intermittent fasting with physiological fasting; the latter is a natural fast that occurs while you sleep. To be able to claim to have adopted intermittent fasting, a period of non-food consumption 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 involves alternating a day where you consume only 25% of your usual caloric intake and a day where you eat normally.
- Daily intermittent fasting, which involves fasting for 12 to 16 hours a day and concentrating all your meals in the remaining time slot
In this article, we focus on daily intermittent fasting.
What are the benefits of intermittent fasting?
Its effects on the body.
- Generates the release of fat and sugar: when you don't 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 call upon the reserves of glycogen (carbohydrate reserves) in the muscles and liver. This phenomenon is known as glycogenolysis. When these reserves are depleted (a more or less long time depending on the state of the reserves and the physical activity practiced), the body will draw on the fat stored in the fat cells. This fat will "melt" little by little to take over as a source of energy.
- Prevents certain diseases associated with excess weight: By its very nature, intermittent fasting helps reduce the risks of excess weight and obesity. In doing so, it acts to prevent associated pathologies such as cardiovascular diseases and diabetes.
- Regain control over your food sensations: It's very easy these days to eat more than you're hungry for (during meals or while snacking throughout the day). Intermittent fasting allows you to regain control of your desire to eat and reacquaint yourself with your sensation of hunger.
Did you know?
Some people believe that the longer the fasting period, the more effective the weight loss will be. This isn't entirely true. When you fast for too long, your body will have to mobilize its protein reserves for energy. The weight you lose will come mainly from the breakdown of your muscles; this isn't necessarily the desired effect and can be harmful in the long run. 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 fat loss, as your body will have more time to mobilize fat reserves. If you practice intermittent fasting, it is important that the meal you break the fast (first meal) is:
- Low in simple carbohydrates: Since your sugar stores have been depleted, adding simple carbohydrates to your body would cause your blood sugar levels to suddenly and drastically rise. This will result in a very significant insulin spike, usually followed by so-called "reactive" hypoglycemia.
- High in quality protein: Your body may have been relying on some of your muscle for energy during your fast. To counteract this, it's important to have a slightly higher protein intake at your break-up meal.
As for your diet for the rest of the day, remember that the best way to lose weight sustainably is to eat a balanced diet and exercise regularly.
Tips.
To limit muscle breakdown, eat a meal rich in "slow" proteins before starting your fasting period. Choose quality protein sources that are absorbed more slowly, such as plant-based proteins (legumes) or whole milk proteins (cheese, yogurts). If you use protein supplements, opt for casein rather than whey protein. Casein is absorbed particularly slowly by the body, unlike whey.
When should you avoid intermittent fasting?
During a fast, your body undergoes periods of deprivation that can cause drops in blood pressure, attention span, and fatigue. Therefore, 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 be diminished. However, these symptoms may be particularly present when you first begin this diet. They will quickly fade as your body gets used to it. 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 (overnight) fast and provides us with energy in the morning. Breakfast itself is not important. 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 train while fasting. However, you will need to adapt your workouts. Your body's energy levels are low during your fasting period. Therefore, you cannot expect to perform at the same level as when your body is receiving a "normal" calorie intake. You should be aware that a decrease in performance is likely compared to your usual results and must be accepted. If you train while fasting, be reasonable, listen to your body, and adapt your effort to avoid any risk of injury related to decreased alertness or physical weakness.
Is drinking while fasting cheating?
No! Drinking during your fast is not cheating and is, in fact, highly recommended. In fact, fluid status has no impact on energy reserves and will allow you to more easily endure the fasting period and better cope with physical exercise, especially since dehydration will exacerbate the decline in performance.
In summary.
Before starting a fast for any reason, it is advisable to seek advice from your doctor.
