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For a few years now, intermittent fasting diets have become fashionable. The best known is the so-called 5 by 2 (five days of normal feeding, and two in semijejum), but another model starts to gain strength: that of 16 for 8 hours.
This new version offers a much faster feeding and fasting cycle: patients must eat normally for an eight-hour period, then fast for 16 hours at a time.
The most common feeding window of this model occurs between 10am and 6pm – the time of day when the person can eat what he wants.
On the other hand, during the hours of fasting, the patient does not eat anything and can only drink water or a non-caloric drink. The advantage of the method, according to practitioners, is that much of the fasting coincides with the times when the practitioner is asleep.
According to a 2016 scientific study of the Johns Hopkins University (United States), this dietary model can moderately help with weight loss because it is more durable for some patients than it is at home. other more restrictive regimes, even if necessary information.
But experts say that before starting any diet, a doctor should be consulted.
Intermittent diets have become very popular in recent years for people who want to lose weight without completely giving up caloric foods.
In addition, some studies have linked this type of diet to health benefits, such as reducing heart disease and cancer risk, increasing longevity and protecting against age-related diseases and cognitive decline.
However, there is one area of research still tasteless and there are not enough scientific studies to confirm the benefits in a forceful manner.
According to British nutritionist Kerry Torrens, intermittent diets are a "food program". For her, weight loss will depend on the person's adaptation to the long-term method.
There are different models of intermittent regimes and, according to Mr. Torrens, for them to succeed, no matter what model, it is important that they are safe, healthy and that they have foods of high nutritional value.
The expert recommends including essential and healthy fats such as fish, oilseeds and seeds, as well as sources of protein, whole grains, vegetables and vegetables to provide all the fiber, vitamins and minerals needed.
A group of people with a diet of 16 by 8
American Academics of the University of Illinois (Indiana ) and the Salk Institute for Biological Studies conducted a small 12-week study on 36 obese people so umises at a diet of 16 x 8.
The results were published in the scientific journal Nutrition and Healthy Aging. They show an average weight loss of 3 pounds in 12 weeks, and also a reduction of 341 calories in the daily average.
Therefore, the researchers suggest that restricting food intake to eight hours a day can result in moderate caloric restriction and weight loss without patients having to count the calories that they have. They eat.
But they specify that these are initial results and that longer-term studies are needed.
Obese adults who participated in this test were in good health. People who have problems with cholesterol, blood pressure, diabetes and heart disease, pregnant or badfeeding women should consult a doctor before starting a diet.
In addition, among the side effects of fasting are headaches, dizziness, difficulty maintaining concentration, changes in other diseases and the absorption of drugs by the body.
Among the most vulnerable people to this type of diet, warns Torrens, are the elderly and under-18s, people who have very low muscle mbad or emotional or psychological problems related to food.
The nutritionist says that in general, intermittent diets can be just as effective at losing weight as others that limit calorie consumption. But still "we have a lot to learn about this method, including what is the ideal model of fasting or caloric restriction," he says. On the other hand, she suggests that "many people who do a more moderate fast, stop eating at 7:00 pm and start eating again the next day have results and benefits," says Torrens.
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