Intermittent fasting is attracting more and more people who want to lose weight or get rid of toxins in the body.
Food trends and fad diets will always be in high demand, especially as summer approaches.
As obesity and overweight remain high around the world, people who pursue weight loss are looking for the latest trends that encourage weight loss.
The keto diet thrives in today’s social climate for weight loss methods. However, another challenger deployed the ropes and entered the ring: intermittent fasting.
Highly regarded for its rapid weight loss results, intermittent fasting has cultivated a rapidly growing community. This trend, although difficult, relies on the manipulation of time around the consumption of meals throughout the day.
To learn more about this practice, Hespress FR contacted Dr Zeghari Lotfi, researcher and specialist in nutrition and sports sciences, holder of the first prize for young researcher in sports sciences in Africa.
“Today we are witnessing an evolving awareness in improving the quality of life of people to get out of the sedentary lifestyle imposed by the stress of daily life. When we talk about quality of life we talk about the food lifestyle and our perception of our body … so everyone starts looking for the cure and the miraculous trick that will reduce their weight and give them more energy, so they chose to use certain intermittent fasting-type diets ”, explains our interlocutor.
What is the young intermittent?
According to the specialist, intermittent fasting is “An alternation between a fasting phase in which you completely renounce food and a meal phase in which you eat your meals normally“.
“There are a multitude of ways to fast intermittently. The concept is very simple: each variant indicates the duration of the fasting phases and the feeding phases. You decide which form is best for you based on your eating habits and daily routine. Beginners usually start with 8/16“, He continues.
“With the 16/8 variant, you eat your meals in an 8 hour time slot and maintain your fasting phase for 16 hours. This is the easiest way to start and the best way to continue in the long term ”, explains the same source.
In this sense, there are usually two options: skip dinner or breakfast. In the first, finish the last meal around 5 p.m. and eat again the next day around 9 a.m. In the second option, finish dinner at 8 p.m. then fast until noon the next day.
Still according to our specialist, it is allowed to drink during the fast, which will even help to cope with feelings of hunger.
Dr Zeghari specifies, however, that not everything is allowed. “Water, herbal tea, tea and coffee are allowed if none of these drinks are sweet. Avoid caffeine at night, however, which could prevent you from sleeping.“, He explains.
Intermittent fasting and sport, it’s possible
During intermittent fasting (IF), people may wish to continue or start exercising. It is possible to exercise while fasting, but precautions are necessary.
“By adopting this model of diet, it will undoubtedly help people lose weight, if it is applied carefully, since we are in a calorie deficit … so if we add exercise we will certainly amplify the result of the loss…. “, says our source.
Studies show amazing benefits of intermittent fasting alone, but the combination of fasting and training takes the benefits of each to a whole new level. The combination of the two increases growth hormone and makes you more sensitive to insulin, which is the key to losing weight.
Not only is it okay to exercise on an empty stomach, it actually increases the benefits of exercise and fasting. This is considered to be a multi-therapeutic approach, where the synergy of two things that individually promote health actually increase mutual benefits to a level that is beyond the level of each.
Intermittent fasting, in moderation
Can intermittent fasting be dangerous? ” Yes, since it is not a normal way of life, surely in the event of non-compliance with certain instructions, there is a risk of developing health problems and the most harmless complication is the dietary deficiency of a specific nutrient. This deficiency generally comes from the failure to respect the principle of a varied diet which is originally necessary to satisfy the body’s needs in macro and micronutrients ”says Dr. Zeghari.
If you are considering intermittent fasting, be sure to discuss it with your doctor. Skipping meals and drastically limiting calories can be dangerous for people with certain conditions, such as diabetes.
People who take medication for high blood pressure or heart disease may also be more prone to electrolyte abnormalities due to fasting.
“For the contraindication, intermittent fasting is not recommended for people who suffer from chronic diseases requiring daily medication, for children and as well as for the elderly”, emphasizes the nutritionist.