Intermittent fasting fasting does fasting to lose weight work

Intermittent fasting or fasting is a type of diet that consists of alternating periods of more or less long fasting with periods of eating.

This alternation between fasting and eating can bring many benefits to health and figure: regulation of satiety, fat removal, cleansing of the body, etc.

Intermittent fasting must however be adapted and well-supervised to not present any dangers. We explain the real advantages of intermittent fasting and how to practice it well with the help of an example of a fasting menu developed by our dietician.

Intermittent fasting what is it for?

Intermittent fasting, or fasting in English, is a type of diet that consists of alternating between periods of more or less long fasting and periods of eating. Much more flexible and accessible than strict fasting which does not allow any food intake, intermittent fasting allows you to enjoy the same health benefits.

There are different ways to practice intermittent fasting:

  • partial fasting;
  • method 5:2¬†;
  • fasting ;
  • etc.

The Health Benefits of Intermittent Fasting

Fasting is said to have many benefits for the body. Especially in our society where overeating and junk food are two common occurrences.

Here are the main health benefits of intermittent fasting:

  • Decreases insulin production and the storage of fat and sugar in the body;
  • Stimulates fat reduction;
  • Better control of food sensations;
  • Stimulates the secretion of growth hormone;
  • Improves physical and intellectual performance and reduces recovery time;
  • Promotes cell regeneration;
  • Allows the body to cleanse and stimulates autophagy or the body’s self-cleaning function through its cells;
  • Reduces cellular oxidation and premature aging of cells;
  • Prevents excess weight and certain associated pathologies: cardiovascular diseases, diabetes, etc.

To help you build a practical menu day, here is an example of a special fasting meal plan or 16/8 intermittent diet. Fasting is the most well-known and widespread intermittent fasting method. This method consists of alternating 8 hours of eating with 16 hours of fasting.

Here, the last meal of the day is eaten before 8 p.m. and the first meal of the day is the next day at noon

To better match your habits, it is possible to move back the dinner time and therefore the lunch time. The important thing is simply to maintain a 16-hour fasting period alternating with an 8-hour eating period.

Successful Intermittent Diet Mistakes to Avoid

Fasting to lose weight is not as easy as it seems. Some very common mistakes can ruin all your efforts and make intermittent fasting counterproductive.

Not drinking enough water

The elimination of metabolic waste and toxins requires adequate hydration. During intermittent fasting, this hydration must be even greater so that the body can withstand the fasting periods and continue to function optimally.

When fasting, thirst is often much less. It is therefore imperative to pay attention to this point and drink at least 2 liters of water per day, spreading the intake over the day.

Eat twice as much during peak feeding periods

When fasting, it can be difficult to maintain a balanced diet during periods of eating. It is very tempting to binge on food, eat more, and turn to pleasure foods. However, this is a big mistake.

To reap the health benefits of fasting, the quality of your diet during periods of eating is as important as the fasting periods themselves. For example, you should focus on meals rich in vegetables, whole grains, lean proteins, and essential fatty acids.

Setting goals that are too difficult to achieve

Fasting is a complicated exercise. To avoid missteps, it is recommended to go gradually and listen to your body before anything else. If you are undertaking a fast for the first time, try to set your goals in stages.

Start by bringing forward your evening meal time, pushing back your morning breakfast time a little, etc. In this way, you can slowly increase the fasting time without shocking your body.

Fasting just to lose weight

Intermittent fasting is a lifestyle more than a diet. Its purpose is not weight loss, although it does contribute to it. Reducing fasting to this sole objective can make it much more complicated. You then risk missing out on all the other benefits of fasting (physiological and psychological) and giving up more quickly. Also, it can be frustrating and guilt-inducing in the event of a dietary deviation or weight loss that is judged to be too slow.

Fasting to lose weight our dietician’s advice

Fasting to lose weight is the new trend. As mentioned above, the health benefits of fasting are numerous and very interesting. However, in the context of weight loss, caution must be exercised.

16/8 Intermittent Fasting: Are There Any Dangers?

Unsupervised and poorly conducted intermittent fasting can put a strain on the body, causing more damage than benefit:

  • Fatigue ;
  • Frustration ;
  • Compulsive eating;
  • Cravings;
  • etc.

To avoid them, it is necessary to seek medical advice before undertaking the fast and to be supported by nutrition professionals.

Also, it is important to keep in mind that fasting is not a diet, but a way of eating. Weight loss should not be the only motivation, otherwise, it can make things difficult and mistakes common.

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