As for weight loss, it will be lasting and visible after only a few weeks, but it also depends on how you eat during the day. Let's take stock of the number of weeks it takes to reach your goals.
Digestive comfort from the first days
By leaving aside snacking and putting our intestines to rest for long hours, transit usually works better. Thus, with no more bloating and a tense stomach, the laziest intestines will say thank you after only a few days and will find the necessary space to accomplish their missions.
From the 3rd day of your intermittent fasting, you should see your belly deflate, especially if you provide fiber during your feeding windows (by consuming fresh fruits and vegetables, legumes, whole grains, but also mixed flaxseeds).
A scientific study has shown that intermittent fasting increases the richness and abundance of our intestinal flora. Thus, thanks to a healthy microbiota, digestion is more fluid and immunity is strengthened (more than 70% of our immune cells are located in our intestines.
To reseed your microbiota, you can consume probiotics (kefir, kombucha, fresh pollen, lacto-fermented vegetables, tamari).
Stable and lasting weight loss
Unlike a long water fast, you are not going to lose much weight in the first few days. It all depends on your profile, the frequency of fasting, your metabolism, your sports activity, but also the foods you consume during the feeding window.
Generally, weight loss varies between 0.4 and 0.8 kg per week depending on the individual, which is higher than a calorie-restrictive diet. If you want to see your pounds soar, it is important to rebalance food and adopt a healthy lifestyle in parallel with periods of dietary restrictions.
Either way, skipping breakfast results in consuming fewer calories during the day. For example, a butter croissant is between 230 and 250 calories, and 2 pieces of bread with butter and jam are about 350 calories and induce a spike in blood sugar in the short term.
By breaking the fast with a high-protein breakfast, feelings of hunger and satiety will be regulated throughout the day. This has positive consequences on our health: less snacking in the hours that follow and an appetite for sweet products. In addition, by regulating blood sugar, the storage of carbohydrates (in the form of fat) is automatically reduced.
Finally, contrary to popular belief, when you skip breakfast in the morning or dinner, you do not feel hungry. Indeed, during periods of fasting, the body secretes adrenaline, a hormone with an appetite-suppressant effect. This hormone will release energy stored in the so-called "fat" cells and will allow us to destock the fat accumulated on the belly, buttocks, or legs.
This phenomenon will be amplified if we practice regular physical activity, including HIIT (High-Intensity Interval Training).
Rapid effects on concentration
After 3 days (the time for the body to adapt), intermittent fasting will help you focus better in the morning.
If you used to eat a breakfast rich in carbohydrates (bread, croissants, cereals, hot chocolate), you will no longer experience episodes of hypoglycemia.
Indeed, replacing the traditional breakfast with a high glycemic index with tea or herbal teas will allow you to no longer experience the famous drop in blood sugar, which usually occurs 2 to 3 hours after breakfast too rich in carbohydrates.
However, it is this hypoglycemia that makes us want to consume products very rich in carbohydrates (such as fast sugars) and lowers our level of concentration.
By skipping a meal, you will boost your memory, and your cognitive performance, but also improve your mood (fasting increases the concentration of serotonin).
On the other hand, during meals, do not hesitate to consume whole grains, legumes, fruits, vegetables, and foods rich in Omega-3 to support your cognitive functions that need a range of nutrients to function well.
How to do intermittent fasting?
Partial or intermittent fasting is flexible fasting. There are different ways of doing things, the idea is that everyone finds the method that suits them by listening to their body and their feelings.
"We start by shifting breakfast time later and later and end up eliminating it once or twice a week."
► 2 meals a day: Regarding the young intermittent or fasting, Olivia Charlet assures that "it is the easiest to set up because it can be done every day and there is no problem to do only two meals a day. It's even very interesting, especially to lower insulin." According to the expert, this type of fasting helps regulate insulin, which helps to destock fat. "And even if the idea is not to diet, it can lead to weight loss for people who need to lose weight."
How to achieve intermittent fasting? By going gradually. "We start by shifting breakfast time later and later and end up eliminating it once or twice a week. You have to do it by feeling. For some people, it is easier to skip breakfast, for others it will be dinner. The important thing is not to eat anything for 16 hours, some people fast for 18 hours. The important thing is to go at your own pace so that it becomes a habit.'
► Fast 24 hours a week: For some sequential fasting is a little longer, it lasts up to a day. Once again, it aims to pause the organization, to allow it to reset the counters. It's about making a light dinner and starting to eat again 24 hours later with an equally light breakfast. Meals before and after fasting should not be gargantuan and should be part of a healthy and balanced diet. Throughout the fasting period, it is important to hydrate well. Light broths are allowed. "Some choose to fast 24 hours once a week. It is also interesting, but it can generate stress in the body in the long term. You have to choose your day carefully, rather than a day of rest where you have no physical activity, "advises Olivia Charlet.
How long can I do intermittent fasting?
For those who decide to adopt intermittent fasting consisting of doing only two meals a day as with 16/8 (lunch and dinner or breakfast and lunch), know that it can be done without a time limit. As Olivia Charlet reminds us, "there is no problem with only two meals a day. It's even very interesting, especially to lower insulin." According to the expert, this type of fasting helps regulate insulin, which helps to destock fat. "And even if the idea is not to diet, it can lead to weight loss for people who need to lose weight." For longer fasts, one day a week, you have to see how you feel: "It's interesting but it can generate stress to the body in the long term". If you tolerate it well, you can do it without a time limit.
What are the benefits of intermittent fasting?
Followers know it well, following an intermittent fast is a quick way to lose weight in the short term, especially fat mass. 'Strict fasts over several days must be framed with preparation before, and rehabilitation after. Constraints that we do not have with partial fasting. This type of fasting helps the cells to regenerate and activates autophagy, the process of cleansing the body, which makes it possible to digest all the proteins of the waste and recycle them. This type of fasting allows you to age more slowly, improves type II diabetes, and stimulates sirtuins the proteins that inhibit inflammatory pathways. With fasting, we gain mental clarity, energy, and general well-being! ' Says the micro-nutritionist. Let's not forget that at the base, intermittent fasting was mainly followed for religious reasons such as the example.
What are the consequences of fasting on the body?
When the body is deprived of food for a relatively long period of time, namely more than 12 hours, the level of insulin drops in the blood. The latter plays a crucial role in the metabolism of carbohydrates and lipids. In parallel with this decrease in insulin secretion, the secretion of growth hormone increases, resulting in a release of fatty acids into the bloodstream, resulting in a loss of fat mass. Weight loss is assured, but is this a sufficient reason to practice it in the long term?
What are the side effects of intermittent fasting?
Intermittent fasting doesn't just have benefits. Side effects too, because there are some! First and foremost, dehydration. But also a state of drowsiness, difficulty falling asleep, and a little irritability. Where the problem lies: possible storage of fat and there it goes against the desired effect. Indeed, alternating food consumption and deprivation is not desirable. Unpleasant side: the bad breath (halitosis) that this fast causes!
What are the health risks?
Do not turn a blind eye to warnings about observing intermittent fasting. It can lead to intense fatigue related to muscle wasting and pose a risk for people with heart problems. Not to mention the risk of imbalance in eating behavior. Indeed, during normal feeding, food consumption is focused on foods rich in sugars, fats, and sometimes large quantities. The opposite can also be observed with a reduction in intake at normal times.
What are the contraindications of intermittent fasting?
You have a heart condition, you are diabetic, and you follow a drug treatment at fixed times...? Take the advice of your doctor. It is imperative to be followed by a nutrition professional when you want to follow this type of diet.
What precautions before starting to fast?
As Olivia Charlet reminds us, the young partial does not present a priori risk to health on the contrary: 'Studies show the benefits of intermittent fasting, there are no risks, it is even rather recommended because we are not obliged to follow it every day.' Of course, in case of treatment, health problems, pregnancy, or hypoglycemia, it is advisable to talk to a health professional or nutrition specialist. And the other two meals should always provide all the recommended daily allowances to avoid deficiencies and loss of muscle wasting. No particular contraindication except for people under treatment because 'the health markers will move, you have to talk to your doctor.' And this type of fasting is not recommended for anorexics and people suffering from an eating disorder.
How long can I do intermittent fasting?
For those who decide to adopt intermittent fasting consisting of doing only two meals a day as with 16/8 (lunch and dinner or breakfast and lunch), know that it can be done without a time limit. As Olivia Charlet reminds us, "there is no problem with only two meals a day. It's even very interesting especially to lower insulin." According to the expert, this type of fasting helps regulate insulin, which helps to destock fat. "And even if the idea is not to diet, it can lead to weight loss for people who need to lose weight." For longer fasts, one day a week, you have to see how you feel: "It's interesting but it can generate stress to the body in the long term". If you tolerate it well, you can do it without a time limit.
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