A recent analysis published in the British Medical Journal (BMJ) brought new attention to intermittent fasting as an effective strategy for weight loss and health improvement. The study reviewed 100 studies conducted in 24 countries, including Spain, Mexico, and the United States, suggesting that intermittent fasting offers similar benefits to traditional diets that involve eating smaller amounts of food.
Intermittent fasting gained popularity in recent years as a dietary strategy chosen by many for weight loss or to "restart" their metabolism, recognized for its health benefits beyond just weight loss, such as improved metabolism and fat burn. This eating pattern focuses on when we eat rather than what we eat, contributing to its appeal due to its simplicity.
There are various methods of intermittent fasting, including the 16:8 method, where a person fasts for 16 hours and eats during an 8-hour window, and the 5:2 method, which involves eating normally for five days a week and significantly reducing calorie intake on two non-consecutive days. Fox News outlines that alternate-day fasting (ADF) involves cycles of fasting every other day, with calorie-free beverages allowed during fasting hours.
The recent BMJ study indicated that alternate-day fasting can yield better results compared to other methods. According to Kompas, participants following ADF lost an average of 3.4 kilograms more than those who ate freely. However, the differences between intermittent fasting and continuous calorie restriction did not reach 2 kg, which the researchers consider an important threshold for overweight individuals.
Experts emphasize that intermittent fasting is not a magic solution or a universal key to health. "It is merely a way to reduce calorie intake, not a universal key to health. It should not be perceived as a panacea," stated dietitian Ekaterina Krupkina. She highlighted the importance of considering individual physical and psychological characteristics before implementing a new regimen.
Intermittent fasting has been associated with improvements in metabolic health. It may improve insulin sensitivity and blood sugar levels, contributing to improvements in metabolic markers like blood sugar and cholesterol. Additionally, it has been linked to reductions in LDL cholesterol and triglycerides, as well as increases in HDL cholesterol.
Nutrition experts strongly advise against intermittent fasting for pregnant or breastfeeding women, as their bodies require more calories than normal to provide nutrients to their babies.
"Intermittent fasting must always be supervised by a nutrition professional. We cannot be guided by influencers or famous people who spread information without knowledge. Every body is different, and what works for one may be harmful to another," insisted Laura Sánchez, a nutrition professional, according to Diario AS. She warned that beginners may find it challenging to follow the system accurately and may give up early on.
Entering the eating window does not mean one can binge on whatever they feel like. Unhealthy snacks should not become a habit, and it's important to prioritize nutrient-rich foods during eating periods.
In some cases, intermittent fasting can provoke a deterioration in well-being or psychological problems. It can lead to increased fatigue, stress, irritability, confusion, and even pre-fainting states.
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