Intermittent fasting – the best way to lose weight and the cure for all diseases or the destruction of the body
Some intermittent fasting programs offer a 16-hour meal break. But others are even tougher: 18/6, 20/4, 5/2 (days) and 36 hours without food. Are they really good for health and help to lose weight?
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Intermittent fasting – effective or not?
Time-restricted eating (TRF) is a type of intermittent fasting in which stopping a meal by a specific time each day (such as at the start of the day) results in an extended period of fasting that lasts into the next day. Although short-term trials have shown that matching the timing of meals to circadian rhythms can lead to weight loss and improved metabolic processes, long-term trials have not shown effectiveness. Here is one example: 139 adults were divided into three groups. The first group received a limited number of calories + intermittent fasting, the second – a restriction on daily calorie intake without limiting the time of eating. After 12 months, both groups lost weight (-8 kg and -6.4 kg, respectively), but weight loss did not differ significantly between groups.
The mechanisms by which intermittent fasting affects health are not fully understood, but may include improved insulin sensitivity and anti-inflammatory effects.
Is intermittent fasting safe or not?
Being overweight can put you at risk for cardiovascular disease, and trying to lose weight can push you into intermittent fasting or other fasting diets. Regardless of which diet or diet is chosen, it is advisable to be under the supervision of a specialist. Given the existence of effective protocols, if weight loss is less than 5% within the first 6 months, something else should be tried.
Before starting intermittent fasting, you should consult with a specialist, especially if you have chronic diseases or your general well-being raises questions. If you do not conduct an examination and do not identify problems, such a diet can aggravate the existing situation.
Fasting is strictly contraindicated:
- patients with acid-dependent diseases (peptic ulcer, active gastritis…),
- diseases of the gallbladder and pancreas,
- disorders of purine metabolism and carbohydrate metabolism on hypoglycemic therapy.
- fasting is also contraindicated in people during chemotherapy for cancer treatment.
Hunger and emotions
Supporters of intermittent fasting and detox diets talk a lot about the fact that it is important to approach “cleansing the body” in high spirits and maintain it throughout the entire fasting period. In reality, this is almost impossible: hunger can provoke mental discomfort. Studies show that hunger negatively affects the emotional state, people become angrier and more aggressive.
In addition, eaten after a long break, such a coveted “cheat meal” can cause a short burst of energy, and then heaviness, drowsiness and depression. The reason has nothing to do with the flow of subtle energies or guilt: it’s all about the jump in sugar and insulin. Such jumps are harmful not only to our emotional state, but also to the physical state of the body. They increase the risk of developing type 2 diabetes with complications in the kidneys, eyes, blood vessels.
