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Lately, people like to boast of the time they can stay without eating. Jack Dorsey is as famous for jumping food all weekend as being the CEO of Twitter. Brooklyn Nine-Nine Celebrity star Terry Crews said intermittent fasting or not eating at once allowed her to keep this six-pack.
Supporters believe that this practice improves heart health and may even reduce the risk of cancer, but many use intermittent fasting as a weight loss tool.
Are some of these claims legitimate and, more importantly, should you try it?
How long should you fast?
The concept advocates spending long periods without eating and people usually follow three common fasting schedules:
- Alternate fast day According to Harvard Health Publications, you need to go from days without dietary restrictions to meals that include a meal that provides about 25% of your daily calorie needs. For example, you could eat a 700-calorie meal on Monday and resume your normal diet on Tuesday.
- Fasting day is also known as the 5: 2 fasting program, which means that you eat about 500 calories two days a week. The other five days have no dietary restrictions.
- Fasting limited in time usually follows in the 16: 8 format, which means you only eat 8 hours a day and quickly for 16 hours. For example, from noon to 8 pm is a good guide because many people only eat lunch and dinner.
Everyone's favorite fasting program will vary, but Alexandra Sowa, MD, based in New York, says it's best to start slowly with a quick 12-hour run. If it is not unbearable, go on a 16-hour fast several times a week.
"If you like it, see how you're going to extend it to 24 hours," she says. Men's health.
What happens to your body when you fast?
According to Nathalie Sessions, R.D., Houston Methodist, there is not much evidence to show exactly what happens when we fast.
"Only a few viable scientific studies have been done with humans on intermittent fasting," she says. Men's Health.
Most research has been conducted on animals and the human body does not work in the same way.
Many believe that giving your body a break after eating helps your body repair damaged cells, a process known as autophagy, Sowa says. However, most of this research was conducted on mice. So science is not 100% clear.
However, there is evidence that fasting lowers insulin levels, according to Sowa. Healthy adults have seen their insulin levels decline after fasting, according to a 2005 study published in The American Journal of Clinical Nutrition. Insulin, a hormone made by the pancreas, regulates blood sugar and other hormones. Too much insulin has been linked to obesity and to health problems such as heart disease.
How much weight can you lose by fasting?
Let's be clear on one point: intermittent fasting does not guarantee weight loss. In theory, you will consume fewer calories because you will eat fewer meals, but it is quite possible to overeat by fasting.
You do not want to feast on a burger, fries and a shake right after fasting, says Sowa.
"In order to continue enjoying the benefits of fasting, you want to choose foods that will not increase your insulin," she says.
She recommends eating foods high in fiber and protein, such as green leafy vegetables, eggs and chicken.
Research on intermittent fasting for weight loss is mixed.
"Some studies have shown that this can lead to weight loss of up to 7% of body weight," says Sessions.
However, a randomized clinical trial in obese adults showed that intermittent fasting was not better than standard caloric restriction, according to a 2017 article published in JAMA Internal Medicine.
What can you eat or drink during fasting?
Very little, according to Sowa. Generally, you will want to stick to water or drinks that contain virtually no calories, such as black coffee.
You may have seen people add butter or MCT oil to coffee, and these are actually acceptable in small amounts because they contain no protein or carbohydrates, Sowa says.
If you can not stand black coffee, she recommends adding a tablespoon of badped cream to your coffee.
"This will allow most people to stay technically fasting," she says. Do not go too far.
"If you drink a ton of badped cream or eat a lot of butter, you will not lose weight," she says.
Do not aim more than two tablespoons a day.
Should I try intermittent fasting?
Sessions stated that this plan probably worked best for regimented people and that yo-yo dieters would probably have a hard time fasting. The best way to lose weight is to find something you can follow.
"The long term key to losing weight is to establish a lifestyle that you can maintain," Sessions explains.
If you think it will work for you, it is best to call a doctor or dietitian who can ensure you get enough nutrients.
Health writer
Melissa Matthews is the Health Editor of MensHealth.com and has written for Newsweek, Men's Fitness, Inc.
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