Intermittent fasting methods are now of great interest to many who are trying to lose weight. But are they safe? We will discuss it in this article.
Fasting, interval fasting, fasting days, hunger – this technique is called differently. It is believed that periodic fasting days or fasting helps to lose weight, and it is also good for health. The truth is that the proper use of this technique can have a beneficial effect on the body; if fasting is carried out incorrectly and without consulting a specialist, you can seriously harm your health.
This method was popularized by Martin Berkhan. Using this method you do not eat 14–16 hours after eating 8–10 hours.
You can eat 2-3 meals during 8-10 hours, then you do not eat anything for 14-16 hours.
The easiest way to follow this system is by eating nothing for dinner or skipping breakfast. For example, from 8 a.m. to 4 p.m. you eat, and from 4 p.m. to 8 a.m. – do not eat. Or you have dinner at around 7 p.m. and count down 16 hours after this time. Once they go by, you can eat again.
This approach works well. Also during fasting, you can drink tea, coffee, and water. You cannot drink something that contains calories, such as coffee with sugar, milk, and cream.
This method works, but it is not advisable to people who do not have a gall bladder or those who are prone to hypoglycemia since in these cases a person should not have long breaks between meals. This method of interval fasting can be practiced no more than 1-2 times a week.
This method was popularized by British journalist and Dr. Michael Mosley. The essence of the method is that a person eats 2 days a week about 500-600 kcal (500 for women, 600 for men).
There is even a theory that with this method a person can extend his life. If we talk about losing weight, then these are very effective days that will lead to weight loss and for this, you need to calculate calories accurately during the day, for example, 250/250 kcal or 300/300 kcal.
Remember, before trying this method, consult a specialist and go through the necessary studies. This method can also be practiced no more than twice a week.
24 hours system
This method has been popularized by fitness expert Brad Pilon. It consists in the fact that you choose a meal from which you start counting, and eat only the next day, after 24 hours.
During hunger, you can also drink any liquids that do not contain calories. Such a system is very suitable for the process of weight loss but is not suitable for those who suffer from reflux or cholelithiasis, as well as diabetes. If you suffer from such ailments, you need to consult your doctor and monitor your health.
Practice such type of fasting no more than once a week.
Is it good to fast?
Some studies say that a temporary calorie restriction affects the process of losing weight and human health positively, as well as expectancy of life.
Therefore, you can practice one of the fasting methods once or twice a week, depending on the method you choose.
However, if you have some health problems – consult with a specialist and choose the option, which is most suitable for you. Sometimes fasting can be practiced at home, but you need to do this under expert surveillance.
Also, often people ask, is it possible to train during fasting?
Since every one of us is individual and on the 5/2 system a person will have more energy than on the 24 system, however, heavy physical activities during this period are contraindicated.
Myths about fasting
After a day of fasting, there is a sharp weight loss and fat goes away?
This is a myth because water leaves your body. If you suddenly lost 2 pounds in a day, you should know that it was water, since fat cannot leave so quickly.
If you see that the process of losing weight is very fast, then you do not need to practice fasting, because then you will have weight loss due to the breakdown of muscle tissue, which is very bad.
Does fasting prolong life?
It is both a myth and not. Some studies say that fasting prolongs or does not prolong life.
Scientists concluded that fasting prolongs life only in males, and in females, the life span remains the same. Therefore, we cannot be sure that fasting prolongs life.
Calorie restriction, in any case, leads to an increase in life expectancy, because it affects the process of weight loss, and people who do not suffer from weight problems live longer because they are not at risk for many diseases.
As a result, we can say that to lose weight it is not necessary to fast, but you can eat so that you have a calorie deficit of 20% – this way you will lose weight and feel good.