Per­haps no diet rais­es more ques­tions than this one — how to intro­duce it cor­rect­ly in order to notice the effect?

This style of eat­ing is very pop­u­lar these days. And if you also decide to start doing inter­mit­tent fast­ing, then you should know the answers to the most pop­u­lar ques­tions about it.

1. What is intermittent fasting?

Inter­mit­tent fast­ing (IF) is a diet in which the day is divid­ed into two peri­ods, in one of which you eat, and in the oth­er (“hunger win­dow”) you do not eat. There are dif­fer­ent IF pro­to­cols, the most pop­u­lar of which is the 16/8 pro­to­col, where you can only eat 8 hours a day and fast for the remain­ing 16 hours. Tech­ni­cal­ly, all you have to do is elim­i­nate break­fast or din­ner, and your eat­ing style will become sim­i­lar to IG.

2. What foods can you eat on IG?

With inter­mit­tent fast­ing, there is no restric­tion on the food bas­ket — you can eat what­ev­er you like. The main thing is to have time to eat every­thing with­in the eight hours allo­cat­ed for this. How­ev­er, remem­ber that nutri­tion should be com­plete and bal­anced, since a lack of pro­teins, fats, car­bo­hy­drates, fiber or vit­a­mins can affect your health.

Add more plant foods to your diet — veg­eta­bles and fruits. Replace red meat with poul­try, fish and seafood. Legumes and mush­rooms are good sources of pro­tein. There are a lot of healthy fats in nuts and seeds.

3. Is it true that IG has a positive effect on blood insulin levels and reduces insulin resistance?

There is no con­vinc­ing evi­dence that IG pro­to­cols change insulin lev­els in any par­tic­u­lar way: stud­ies show con­flict­ing results. We def­i­nite­ly need more high-qual­i­ty sci­en­tif­ic papers on this top­ic.

With any diet that results in a per­son los­ing weight, there may be a decrease in the man­i­fes­ta­tions of insulin resis­tance (IR), since excess weight is one of the key fac­tors pro­vok­ing the devel­op­ment of IR.

4. Is it true that IG triggers autophagy, which promotes rejuvenation and healing?

Autophagy is the process by which cells break down their “waste” com­po­nents. The term gained pop­u­lar­i­ty in 2016, when Japan­ese sci­en­tist Yoshi­nori Ohsu­mi received the Nobel Prize for study­ing the mech­a­nisms of autophagy. The sci­en­tist used star­va­tion to stim­u­late autophagy in yeast.

This fact, mis­in­ter­pret­ed by inquis­i­tive minds, has served as a rea­son for some IS sup­port­ers to posi­tion inter­mit­tent fast­ing as a means to “trig­ger” autophagy and reju­ve­na­tion.

It is note­wor­thy that, accord­ing to the sci­en­tist him­self, his sci­en­tif­ic work has noth­ing to do with the study of hunger in peo­ple.

5. Is it possible to lose weight on IG?

Of course you can. We lose weight due to a caloric deficit, that is, when we con­sume few­er calo­ries than we expend — no one has can­celed the law of con­ser­va­tion of ener­gy. If you only eat eight hours a day, it will be more dif­fi­cult for you to overeat. But some­times it hap­pens that a per­son goes over­board with calo­ries in such a short peri­od of time — then, of course, it will not be pos­si­ble to lose weight.

In the short term, due to the reduc­tion in the num­ber of meals, you can get results in a few days. How­ev­er, there is no point in long-term inter­mit­tent fast­ing — fur­ther weight will either come off slow­ly or stop at one fig­ure, says the nutri­tion­ist:

6. Who is not suitable for IS?

Any nutri­tion plan or diet has its con­traindi­ca­tions. This also applies to inter­mit­tent fast­ing — there is a list of peo­ple who absolute­ly can­not use this method, since the dam­age caused to the body will be much greater than the ben­e­fits of los­ing weight. You should not prac­tice IG:

  • preg­nant and lac­tat­ing women,
  • chil­dren,
  • elder­ly,
  • peo­ple with dia­betes, chron­ic gas­troin­testi­nal dis­eases, under­weight
  • peo­ple with eat­ing dis­or­ders (eat­ing dis­or­ders)

Also, IG may not be the opti­mal eat­ing style for ath­letes who are try­ing to build mus­cle mass, since it is rec­om­mend­ed to con­sume pro­tein even­ly through­out the day for mus­cle growth.

7. How to start IG?

We rec­om­mend con­sult­ing with your nutri­tion­ist or doc­tor before mak­ing a final deci­sion. If you decide to try IG, then here is a sim­ple check­list:

choose the pro­to­col that is con­ve­nient for you (you can start with the 16/8 pro­to­col)
Decide which meal you will give up — break­fast or din­ner
Let the remain­ing two meals be based on whole nutri­tious foods rich in pro­tein, fiber and healthy fats — the prin­ci­ple of a bal­anced diet has not been can­celed
the rest of the time you can drink water, tea, cof­fee

We remind you: no mat­ter what diet you choose, los­ing weight is only pos­si­ble if you main­tain an ener­gy deficit. If you are not los­ing weight on IG, you should recon­sid­er the calo­rie con­tent of your diet.

How to control calories

For the con­ve­nience of peo­ple who intend to lose weight, var­i­ous smart­phone appli­ca­tions have been cre­at­ed. You will also need a kitchen scale. Weigh foods before you eat them and record them in your food diary. In the pro­gram, you can also find them in the list, mark the weight of your por­tion, and the sys­tem itself cal­cu­lates how many calo­ries you ate.

Remem­ber that one bar of milk choco­late per day is the dai­ly calo­rie require­ment for a per­son engaged in seden­tary work. In oth­er words, after eat­ing a choco­late bar, you should not eat any­thing else. But in this case, your body will switch on ener­gy sav­ing mode, and it will be extreme­ly reluc­tant to give up fat reserves, and at the first oppor­tu­ni­ty it will imme­di­ate­ly replen­ish them in excess. Don’t starve mind­less­ly! In the video below you can see the results of IG.

Click and watch

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