I’ve noticed that a lot of people are asking about Intermittent Fasting and many clients are wondering about this way of “dieting.“ A few months ago, the Keto Diet was on trend, now it’s all about fasting. It’s seams to be the new year Resolution “solution “ for a lot people. That is why I thought will be a great idea to share some facts:
INTERMITTENT FASTING……A way of eating, which is based mainly on periods of fasting and periods of food intake. This type of diet or this strategy has multiple benefits for our body and our health.
A very interesting strategy to support fat loss, boost metabolism, stabilize blood sugar and improve overall health. ☺
Among the purported benefits of Intermittent Fasting:
- Reduce the risk of cardiovascular diseases, diabetes, chronic diseases, blood pressure, triglycerides
- Improve insulin sensitivity
- Increase the production of Growth Hormone
- Can improve brain health
- Reduce inflammation
- Promote cellular renewal
- Improve our lipid profile, that is, our cholesterol, in addition to reducing trigly
- Appetite control
- Reduce mortality and delays aging, both physically and at the level of our body
But be aware….
You can make certain health issues worse, so check with your doctor first before starting and IF diet. ?
How do I start?
There are different types of intermittent fasting, the best known being fasting 16/8, fasting 24 and fasting 48, although there are also others such as 12/12 that I recommend to start.
Fasting 16/8 consists of fasting periods of 16 hours, followed by periods of feeding for 8 hours. That is, if for example we had the first meal at 2:00 p.m., we would make the intake of all our calories between 2:00 p.m. and 10:00 p.m., for 8 hours, making 2 or 3 unique meals during the day, and Next day we would eat again after 4pm from the last meal, that is, at 2:00 pm again.
More purported benefits:
- Help reduce mortality and delays aging, both physically and at the level of our body.
- Reduce inflammation indicators.
- Help to improve our lipid profile, that is, our cholesterol, in addition to reducing triglycerides.
- Have positive effects on our neuronal plasticity.
- Help limit the growth of cancer cells.
- Help to retain lean mass while losing fat.
- Help improve insulin sensitivity and improve the use of glucose as an energy substrate.
- Improve the capacity for self-control: in many occasions we think that we are hungry, but it is not a real hunger.
But… Will I feel bad when I start fasting?
The results and symptoms may vary from one person to another. Any change in your diet and exercise routine can have possible side effects. It can take time for your body to go from being a sugar burner to a fat burner. During the transition you may feel lethargic, you may have headaches and generally feel irritable. These symptoms are signs that your body depends on sugar, the worse the symptoms are, the worse the dependence.
Maybe, but you can use these tips to help:
- Increase your intake of water and salt can help with headaches. If you feel really bad one day, try to drink a glass of water with 0.25 teaspoon of Himalayan salt.
- Take green tea during the fasting hours, this can help you recover a little. It also helps to relieve hunger pangs.
- Stay busy. If you are sitting without doing much, it will be very difficult not to think about the food. Go for a walk, make a phone call, distract yourself. DO NOT GIVE UP! ! ️ Once your body adjusts to burning fat for energy, you will have few effects, and you will be full of energy and more in tune with your body.