Intermittent fasting can help improve immunity, potentiate detoxification, and also improve mental alertness and agility. This type of fasting consists of not eating solid foods between 16 and 32 hours a few times a week on a scheduled basis, returning to a usual diet, preferably based on foods low in sugar and fat.
To get the benefits, the most common strategy to start this fast is to go without food for 14 or 16 hours, just drinking liquids such as water, tea and coffee without sugar, but this lifestyle is only advisable for healthy people and, thus, the consent and support of a doctor, nurse or health professional who is aware of this type of fast is necessary to ensure that it is well done and works well for health.
Main types of intermittent fasting
There are different ways of being able to do this kind of deprivation, although in all of them a period of food restriction and a period in which one can eat is realized. The main ways are:
- Fasting of 16h, consisting of staying between 14 and 16 hours without eating, including the sleep period, and eating in the remaining 8 hours of the day. For example, dinner at 9 at night, and return to eat at 1 pm the next day.
- 24-hour fasting is done for an entire day, for 2 or 3 times a week.
- 36-hour fast, consisting of staying 1 full day and more half of the other day without eating. For example, eat at 9 at night, spend the next day without eating, and go back to eating at 9 in the morning the other day. This type should be done by people more accustomed to getting fasted, and under medical guidance.
- Eat 5 days and restrict 2 days, which means eating for 5 days of the week normally, and in 2 days reduce the amount of calories to about 500.
In the fasting period, water, teas and coffee are released, without the addition of sugar or sweeteners. It is common in the early days to feel very hungry and, in the days that follow, to get used to it. If the hunger is very strong, you should eat some light food, because no one should suffer or go wrong by adopting this habit.
See more about flashing fasting in the following video:
What are the benefits
The main benefits of intermittent fasting are:
- It accelerates the metabolism: Contrary to the belief that fasting can decrease the metabolism is only true in cases of very long fasts, such as above 48h, but in controlled and short metabolism is accelerated and favors the burning of fat .
- Regulates hormones such as insulin, norepinephrine and growth hormone: it helps to balance body hormones that are associated with weight loss or gain, such as decreased insulin and increased norepinephrine and growth hormone.
- Does not promote sagging: This diet does not decrease muscle mass as in other diets that make a large decrease in calories and, in addition, helps increase muscle due to the production of growth hormone.
- Eliminates defective cells from the body: since the body becomes more active to eliminate substances and cells altered, which could cause diseases, such as cancer, for example.
- It has anti-aging action: because it stimulates the body to live longer, avoiding diseases and making the organs and tissues of the body live longer.
In addition, by performing this diet, due to hormonal regulation, people can feel their brain and alert and active, in addition to presenting a sense of well-being.
What to eat after the fast
After a period without eating, it is recommended to eat foods that are easy to digest and without excess fats or sugars, to achieve better results.
Recommended foods
After fasting, it is important to start eating foods like rice, boiled potatoes, soup, purees in general, boiled eggs, lean or grilled meats, which are easy to digest. In addition, the longer you eat, the lower the amount of food, especially the first meal, to ensure good digestive capacity and well being.
Here are some examples of healthy and nutritious snacks.
Foods advised against
Fried or fat foods such as potato chips, white sauce or ice cream, stuffed biscuits, or frozen food such as lasagne should be avoided.
To achieve fast weight loss with intermittent fasting, it is also important to practice physical activity, such as walking or even gym, never on an empty stomach, and preferably with a physical education professional.
Here's how to prepare an incredible detox soup to break the fast:
Who can not do intermittent fasting
This habit should be contraindicated in any disease situation, especially in cases of anemia, hypertension, low blood pressure or kidney failure, or who need to use controlled drugs on a daily basis:
- People with a history of anorexia or bulimia;
- Carriers of diabetes;
- Pregnant or breastfeeding women;
However, even apparently healthy people should consult with their GP to assess their condition and perform tests, such as blood glucose tests, before starting this type of diet.
