Intermittent fasting is one of the most popular dietary trends for losing weight, improving health, and simplifying people’s lifestyles. It’s undeniable to say that in recent months numerous health and nutrition trends have focused on talking about its benefits. Finally, aligning our daily habits about when we eat with the body’s internal clock can optimize health and reduce the risk or burden of disease from chronic conditions such as diabetes, heart disease, and liver disease. Based on this, it is not surprising to find numerous scientific references in which its benefits are proven. Such is the case of a new study led by The Endocrine Society, which was inspired to explore the benefits related to the practice of intermittent fasting. According to their report, cEating all foods and snacks within an eight to 10 hour period can help reduce your risk of metabolic diseases, including diabetes and heart disease.
According to researcher Satchidananda Panda, who led the study: “People trying to lose weight and lead a healthier lifestyle should pay more attention to when they eat and what they eat.” He emphasized that derived from the study it was discovered that time-restricted eating is an effective and easy-to-follow dietary strategy which requires less mental math than counting calories. Additionally, intermittent fasting can improve people’s sleep and quality of life, as well as reduce the risk of obesity.
The study was based on finding out more about the health benefits of intermittent fasting. Based on this, the researchers analyzed previous studies, clinical data, and the science behind intermittent fasting to better understand the health benefits of time-restricted eating. Among the most relevant findings, they learned that sticking to an 8-10 hour window of eating the total food for the day can be beneficial for long-term metabolic health. They also found that eating this way helps regulate hormone levels and get the body’s internal clock back on track.
So this simple and highly sustainable adjustment in eating habits brings the myriad health benefits associated with intermittent fasting. Specifically, the study showed that following this eating method regularly can help reduce the risk of diabetes, cardiovascular and liver diseases. According to the researchers, it is likely that initially it will not be an entirely easy transition for consumers, however they explained that since there are no dietary restrictions, it is undoubtedly a good way to be healthier in the long term. In addition, once the body adapts it is very easy to execute and the energy levels increase so much that it is very motivating.
However, the fact that there are no dietary restrictions does not mean that opting for intermittent fasting is the justification for following an unhealthy and nutritious diet. Practice fasting, it is no pretext to increase the consumption of ultra-processed foods and fast foods, the health consequences of a poor diet rich in added sugars, salt, saturated fat, refined flours and additives, remain the same with or without fasting. Rather, intermittent fasting is a tool that invites us to readjust our eating habits, establish healthier hours, and give the body a well-deserved rest.
It is essential to understand that the real benefits of intermittent fasting are directly related to the discipline and quality of the diet within the period of allowed hours. Based on this, we recapitulate some of the dietary recommendations that will be of great help to practice a successful and above all safe intermittent fasting:
1. Eat small amounts on fast days
In general, fasting involves the elimination of some or all food and drink for a certain period of time. Although you can cut out food entirely on fasting days, some fasting patterns like the 5: 2 scheme allow for up to about 25% of caloric needs in a day. For people who want to start intermittent fasting, restricting calories so that you have the option of eating small amounts on fast days it may be a safer option than doing a complete fast. This approach can help reduce some of the risks associated with fasting, like feeling weak, hungry and out of focus. And above all, it makes it more sustainable and bearable, it is a good alternative to control hunger.
2. It is essential to stay hydrated
Natural way fasting tends to increase thirstHowever, falling into dehydration is dangerous since it is usually related to symptoms such as extreme fatigue, dry mouth, constant thirst and headaches. It is vital to drink enough natural fluids for the duration of the fasting period. The general recommendation of medical specialists is the 8 × 8 rule: eight 8-ounce glasses (just under 2 liters total) of plain water every day. It is also important to consider that we obtain between 20-30% of liquids from food, therefore it is quite easy to become dehydrated while fasting.
3. Avoid breaking the fast with excesses
Of course, it is very normal to want a feast to break the fast, especially after long periods of restriction, it is tempting to celebrate with a large meal. However, it is better to avoid it, not only can it spoil the results, it is likely that some symptoms such as bloating, bloating, and fatigue. Also, if you fast with the goal of losing weight, feasting can harm any long-term goal by slowing or stopping weight loss. Remember: consuming excess calories after a fast will reduce your calorie deficit per day. Therefore, the best way to break the fast is to eat normal portions and go for whole foods that are free of processed foods. Always integrates the consumption of froutes, vegetables, legumes, seeds, lean proteins and nuts.
4. Eat enough protein
Many people start fasting as a way to try to lose weight. It’s important to put attention on a calorie deficit can cause you to lose muscle in addition to fluids and fat. Proteins of high biological value are the perfect ally to minimize the loss of muscle mass during fasting, in addition they are associated with other benefits, among the most outstanding is their satiating power. In fact, there is a study in which it is confirmed that consuming around 30% of the calories in a meal from protein can significantly reduce appetite. Go for eggs, lean meats, fatty fish, chicken, whole grain cereals, and legumes.
According to experts, it is time to change the way we have been eating for years. We cannot deny that the lifestyle of today’s modern society is characterized by a poor diet, without established schedules, with a high consumption of artificial food and alcohol, high levels of stress and a poor quality of life in general.
There are no doubts: Eating at random times throughout the day breaks the synchrony of the body’s internal program and makes us more prone to illness. Fortunately, intermittent fasting is here to stay and has been positioned as a lifestyle that anyone can adopt, and in the long term it can become a sustainable eating plan and packed with benefits for physical, mental and emotional health. It can help eliminate health disparities and allows people who practice it to live a full, satisfactory state of health with a longer life expectancy.
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Source-eldiariony.com