Intermittent fasting:Different ways to practice it to lose weight!
Although recently it has become popular, intermittent fasting is an ancient practice recognized in different cultures. Its recent fame is due precisely to the fact that its benefits for weight loss have been widely investigated, as well as for overall health. Fasting can help reduce insulin levels and increase human growth hormones. It also helps the cell repair process and is effective in losing weight and fat. Studies also show that it can help reduce body inflammation and blood pressure (1). It can help control cravings and be more mindful when eating. There are several ways to practice it. If you want to try it, here we give you a sample so you can choose the one that best suits your personality and lifestyle.
16:8 Intermittent Fasting
This type of fasting involves limiting your consumption of calorie-dense foods and beverages to a fixed window of eight hours a day while abstaining from food for the remaining 16 hours. To be effective, make sure you drink water and calorie-free drinks, like our Super Slim Café or tea, without sugar. According to research, this type of fasting along with resistance training may improve some health-related biomarkers, decrease fat, and maintain muscle mass. It can also lower blood sugar levels and increase longevity (2). Some popular times you can practice this fasting are 7:00 am to 3:00 pm – 9:00 am to 5:00 pm – 12:00 pm to 8:00 pm, and 2:00 pm to 10:00 pm.
Also known as a "crash diet," it consists of eating 500 to 600 calories for two days a week and eating normally the other five days. For example, you can eat as usual every day except Monday and Thursday. During these two days, you consume small meals of 250 calories each. According to research, this type of fasting has stronger effects on adipose tissue, metabolic markers, and body composition. It can also help prevent some metabolic diseases. (3)
Alternate Day Fasting
This type of fasting, which has also become very popular, consists of fasting every other day and it's a little more extreme. However, studies reveal that it is not necessarily effective in weight loss. Since it is a more complex method, it is not recommended for those who are beginning to practice fasting, because it can quickly discourage them, given that it does not allow the body to adapt to the changes and learn healthier habits that last. (4)
The Warrior Diet
It is a diet considered as a type of intermittent fasting. This plan is based on the eating patterns of ancient warriors, who used to eat little during the day and then feast at night with a good dinner. To carry it out, you need to barely eat for 20 hours a day and then eat what you want at night. During the 20-hour fasting period, you can consume small amounts of fruits, vegetables, and sugar-free beverages. A protein shake is also a healthy alternative to control your appetite while providing nutrients. This diet can promote brain health by having periods of intermittent fasting, which benefits the regulation of inflammatory pathways that affect brain function. (5)
This plan consists of a 5/19 daily fast-and-eat pattern, in which you need to eat all your meals within a five-hour window. During this period, you can eat as much as you want, only if you are very hungry. You should avoid liquids with calories for 19 hours. At this time, it is recommended to drink water, coffee, and tea. During the five hours, it is recommended to consume fruits, foods with fiber, proteins, fish, lean meats, and carbohydrates in a balanced way.
Although intermittent fasting is a safe weight loss method for healthy people, it may not be right for everyone. Everybody is different, so this type of dietary restriction may not be suitable if you are pregnant, nursing, or have drastic changes in blood sugar levels. Check with your doctor if intermittent fasting is for you.
For better results and open to everyone, you can follow our Entalla daily menu, created by our nutritionist Sabrina Hernández-Cano, with delicious recipes that are nutritious, balanced, and guilt-free.
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Your Santo Remedio team.
Crupi AN, Haase J, Brandhorst S, Longo VD. “Periodic and Intermittent Fasting in Diabetes and Cardiovascular Disease.” Curr Diab Rep. Vol.20(12):83. Dec 2020 doi: 10.1007/s11892-020-01362-4. URL:https://pubmed.ncbi.nlm.nih.gov/33301104/
Moro T, Tinsley G, Bianco A, Marcolin G, Pacelli QF, Battaglia G, Palma A, Gentil P, Neri M, Paoli “A. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males.” J Transl Med. Vol.14(1):290. Oct 2016 doi: 10.1186/s12967-016-1044-0. URL:https://pubmed.ncbi.nlm.nih.gov/27737674/
Schübel R, Nattenmüller J, Sookthai D, Nonnenmacher T, Graf ME, Riedl L, Schlett CL, von Stackelberg O, Johnson T, Nabers D, Kirsten R, Kratz M, Kauczor HU, Ulrich CM, Kaaks R, Kühn T. “Effects of intermittent and continuous calorie restriction on body weight and metabolism over 50 wk: a randomized controlled trial.” Am J Clin Nutr. Vol.108(5):933-945. Nov 2018 doi: 10.1093/ajcn/nqy196. URL:https://pubmed.ncbi.nlm.nih.gov/30475957/
Trepanowski JF, Kroeger CM, Barnosky A, Klempel MC, Bhutani S, Hoddy KK, Gabel K, Freels S, Rigdon J, Rood J, Ravussin E, Varady KA. “Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial.” JAMA Intern Med. Vol.177(7):930-938. Jul 2017 doi: 10.1001/jamainternmed.2017.0936. URL:https://pubmed.ncbi.nlm.nih.gov/28459931
Shojaie M, Ghanbari F, Shojaie N. “Intermittent fasting could ameliorate cognitive function against distress by regulation of inflammatory response pathway.” J Adv Res. Vol.(6):697-701. Nov 2017 doi: 10.1016/j.jare.2017.09.002. URL:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5608558/
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