There is a kind of diet that was the most sought after by Internet users in 2019, and everything indicates that it will repeat on the podium this year, as it is one of the most followed worldwide
Flagged by celebrities like Elsa Pataki or Jennifer Aniston, the method to lose weight based on intermittent fasting was the most searched on Google in 2019.
But what is it? It is an eating pattern that alternates between periods of fasting and eating, as its name suggests.
Common methods of this trend include daily 12-, 16-hour, or 24-hour fasts twice a week. Doing this makes us lose weight easily and in a short time, as numerous investigations have revealed.
The six keys to intermittent fasting, the most searched weight loss method on Google
Although this kind of fasting is very effective for losing weight, it must be done well, otherwise we run the risk of suffering a rebound effect and developing a health problem.
Next, we indicate the six keys that you should know about this method:
1) You need 12 to 16 hours of fasting to be effective
Approximately, after 12 to 16 hours without food, the body uses the reserves of adipose tissue (fat) to convert them into ketone bodies, which, simplifying the biochemistry, will become its main source of energy; initially low, but will reach equilibrium within 48 hours.
This ketogenesis process is effective and requires an adaptation period of two to three weeks. Nutritional ketosis achieved through a properly formulated (low-carb) ketogenic diet or intermittent fasting "is a safe, sustained and, according to the latest research, healthy metabolic state that has absolutely nothing to do with diabetic ketoacidosis," we said. says Dr. Tomás Duraj, Melio's medical advisor.
2) You can drink coffee, tea, water and soft drinks
During the fasting period, you can drink coffee, tea, mineral water and even light or zero soft drinks, which, despite containing artificial sweeteners, technically do not break the fast (they do not contain energy).
Physiologically, the human body is in a fasting state if a significant amount of calories that activate cell growth signaling pathways are not ingested (an approximate figure of 10-30 kcal could be given).
3) If the fast is 24 hours, you have to take supplements
If you plan to do a long fast of 24 hours or more, it is important to drink mineral water and supplementation of electrolytes: sodium, magnesium and potassium. This avoids the feeling of fatigue, dizziness and discomfort that some people experience, especially if they fast for the first time, since when fasting insulin levels are reduced and there is a significant elimination of fluids / electrolytes.
4) When do you start to see the results
Regarding weight loss, the appearance of results varies depending on the person, the fat they have accumulated and the rate of their metabolism. However, the health benefits are known to appear after a few months of practice.
Through a blood test, some benefits that intermittent fasting produces, such as the regulation of cholesterol levels, triglycerides, reduction of inflammation markers and normalization of insulin sensitivity (prevention of type 2 diabetes) can be verified.
In addition, intermittent fasting helps prevent the onset of obesity, diabetes, hypertension, cancer, and cardiovascular and neurodegenerative diseases, as well as having beneficial effects on cellular autophagy and the regulation of the immune system. Caloric restriction, and by extension, fasting, appear to promote longevity in virtually all living organisms.
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5) You can take a break from intermittent fasting
If you start it and you are comfortable but you have a vacation and you do not want to go without eating anything because you have to fast, nothing happens.
“Fasting should be seen as a basic 'lifestyle', and if you miss a day or two due to external circumstances, absolutely nothing happens. And there are no known clinical drawbacks to long-term practice,” says Dr. Duraj.
6) Does not cause food deficiencies or lack of vitamins
If daily intermittent fasting is practiced (16: 8), it is not likely that there will be a deficit of any type of vitamin or micronutrient, since you simply eat a greater amount of food in a shorter period of time (in this case, the weight body would remain stable). Obviously, if you limit your food intake too much, which would accelerate weight loss, you must re-balance your intake with caloric expenditure when you reach the desired weight.
Typically, you don’t need to take a multivitamin supplement if you eat a lot of quality vegetables and protein. In specific cases in which it is necessary to lose a lot of weight, and if the fast lasts for three months or more, the diet could be supplemented with a multivitamin.
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And this is it, reader. If you dare to do it, it is better that you consult your doctor first to see if you can and / or should adapt the diet to your personal case and medical history. Exercise, eat right and stay at a healthy weight. These goals are at the core of every type 2 diabetes treatment plan. And, for some people, that’s enough. When it’s not, insulin therapy is one of the treatment options that can help patients. But among the possible side effects is weight gain.