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There are many pseudoscientific diets in which many of us are stressed by the food we eat today. There is "detoxification "cleans, the keto diet still popular and one of the hottest of the moment: intermittent fasting.
The basic principle is: you can eat what you want, but only at specific times or within the limits of a determined caloric "budget". And the idea is not quite new. Dating back to the time of Hippocrates (about 460 to 370 BC), fasting was a form of treatment for convulsions and other diseases. Today, we are making a positive comeback by saying that it not only helps you lose weight, but also to be more alert and productive.
What types of intermittent fasting plans are available?
Intermittent fasting is one approach that Andrea Hiatt, Registered Dietitian with Novant Health Weight Loss Solutions, get the most questions.
The range of fasting varies by individual, but the norm varies from eight to 24 hours. Some quickly for a window of a few hours to a full day a week. Others choose to limit their caloric intake to a few hundred calories during each period of fasting.
She explained that, as in the case of the keto diet, staying without calories for long periods can put your body in a state of ketosis, in which fat is burned instead of sugar as energy. In other words, insulin plays an important role in that when your insulin levels go down, your weight, your cholesterol and your blood sugar also drop.
Until a few years ago, the most promising research on intermittent fasting only involved very large rats. For humans, little research has shown that it is more effective than any other meal plan. But in a Recent study, the researchers showed that not eating for 10 to 16 hours improved the results of weight loss and insulin sensitivity. Another study, focusing on a group of obese men with prediabetes, found that intermittent fasting helped them significantly reduce their insulin levels, their insulin sensitivity, and their blood pressure.
But Hiatt said that intermittent fasting could be dangerous, especially if you are prone to eating disorders.
"There are a lot of things that can go wrong when you skip meals without eating too much," Hiatt said. This could turn into binge eating when you skimp on meals and you end up spending your fridge later.
Conclusion: Hiatt does not recommend intermittent fasting as a solution for weight loss. While this may work for some, she said that most of us could benefit from healthier eating habits that are not necessarily too restrictive.
Short-term gains on fad diets almost always erase. The most important way to see lasting results?
"Start changing your lifestyle by taking small steps to incorporate healthier habits in different areas of your life," Hiatt said.
It could mean walking for 30 minutes a day or replacing sugar juice with real fruit. Whatever the case may be, making incremental changes for the better can not only help you lose weight, but also prevent it from going back.
According to Hiatt, the only way to find out is not to search the Internet, but to engage in an informed discussion with your provider about whether fasting would help you move towards a healthier lifestyle.
Do you want to transform your diet? Talk with a supplier to find out how to take a healthier step forward. Find how.
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