If there is one topic that always comes up in conversations about health, weight loss and well-being, this subject is the intermittent fasting.
Everyone has an opinion about it: some people think it's the miracle solution for losing weight, some people say it's nonsense and there are those who just want to understand if it's worth trying.
If you're here, you're probably in that third group.
Well, I've tested, studied and followed people who did (and do) intermittent fasting, so I'm going to tell you everything that really matters. No bullshit, no miracle salesman talk.
Let's go?
What Is Intermittent Fasting, Anyway?
Nothing more than a method of eating where you alternate periods of fasting with periods of eating.
It's not a diet, it doesn't have a fixed menu and it doesn't force you to eat or avoid certain types of food (but don't worry, we've already talked about that).
The idea is simple: give your body time without food so it can recover, improve metabolism and, as a bonus, burn fat more efficiently.
What Are the Benefits of Intermittent Fasting?
Now comes the good part! Intermittent fasting is not a fad, it has a series of real benefits, which have already been studied by science. Take a look:
1. Weight Loss and Fat Burning
The body learns to use fat as an energy source because when it is fasting, it does not have carbohydrates available to burn first.
2. Improved Insulin Sensitivity
Fewer swings in glucose mean a lower risk of type 2 diabetes. Fasting gives the pancreas a rest and improves the body's ability to handle insulin.
3. Brain Health
Autophagy (a cellular “cleaning” process) is stimulated by fasting, helping to prevent neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
4. Reduction of Inflammation
Many chronic diseases are linked to inflammation in the body. Fasting can help reduce this problem, which impacts overall health.
5. Longevity
Animal studies show that fasting can increase life expectancy. And while human trials are still in their early stages, the signs are promising.
How to Do Intermittent Fasting the Right Way?
Now that you understand what it is and why it might be a good idea, let's get down to business: how to do?
There are several ways to practice intermittent fasting, and each one works best for different types of people. Here’s a look:
1. Protocol 12/12
- For beginners.
- Fast for 12 hours and eat for the other 12.
- Example: dinner at 8pm and only breakfast at 8am.
2. Protocol 16/8
- One of the most popular.
- Fast for 16 hours and have an 8 hour window to eat.
- Example: having lunch at 12pm and having your last meal at 8pm.
3. 24-hour fasting (Eat-Stop-Eat)
- Done 1 or 2 times a week.
- Example: have dinner today at 7pm and only eat again at 7pm the next day.
4. Fasting 5:2
- Five normal days and two days with severe calorie reduction (about 500-600 calories/day).
Each method has its advantages, but the most important thing is to choose the one that fits your lifestyle.
There's no point in trying to force a 24-hour fast if you're going to end up compensating by eating everything you see afterwards.
Common Intermittent Fasting Mistakes (And How to Avoid Them)
It’s not all sunshine and rainbows. Many people make mistakes with intermittent fasting and end up not seeing the results they were hoping for. Here are the biggest mistakes and how to avoid them:
1. Thinking you can eat anything in the eating window
Intermittent fasting is not a free pass to fill your plate with fast food. If you want results, you need to maintain a balanced diet.
2. Not drinking enough water
Skipping meals can make you forget to drink water. But hydration is essential to avoid headaches and weakness.
3. Overdoing it on coffee or tea
Yes, coffee and tea are allowed during fasting, but overdoing it can cause anxiety and discomfort.
4. Forcing a very long fast right away
Start slowly. If you've never gone without food for more than 8 hours, don't try a 24-hour fast right away.
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Is Intermittent Fasting Worth It?
If you want to improve your health, burn fat and feel more energetic, It's really worth a try. But the secret is to do it the right way, respecting your body and testing what works best for you.
If this is your first time trying intermittent fasting, start slowly, adjust your diet, and see how your body reacts. Ultimately, the important thing is that you feel good and can maintain the habit in the long term.
So, let's test it out?
