Why is intermittent fasting so popular?

[ad_1]

Intermittent fasting is becoming an increasingly popular way to lose weight. What is his interest and is it safe to do so quickly?

Whether eating in 5: 2 or 16: 8, losing weight is as much a question of eating when you eat as eating what you eat nowadays.

Recently, Twitter CEO Jack Dorsey hit the headlines claiming he only ate one meal a day. Social media was buzzing and many critics called it an extreme diet. But maybe he was just following the latest trend.

According to a survey by the International Council of Food Information Foundation, intermittent fasting (IF) was the most popular diet of last year.

Intermittent fasting can take many forms, but it always involves periods of time during which you consume very little food, at regular intervals.

Fasting patterns

The 16: 8 diet is to fast 16 hours a day and to eat within eight hours. This is usually done by eating only from noon to 20h.
The 5: 2 diet is to consume only 25% of normal caloric intake two non-consecutive days per week.
A 24-hour fast involves eating no calories on a day of the week or month.

Legend

Limiting calories usually helps to lose weight

Intermittent fasting fans claim that it's a good way to lose weight, and a summary of studies on this method, published in the Annual Review of Nutrition in 2017, found that 11 out of 16 trials indicated a loss of weight.

"The reason is simple because you limit the number of calories," says Dr. Linia Patel, dietician and spokesperson for the British Dietician Association.

However, the study found that some fasting patterns were not desirable: fasting every other day caused intense hunger and was therefore considered impractical.

Forced fasting periods

Fasting has been practiced throughout history for religious, cultural and spiritual reasons, but as a means of consumption, it goes back much further.

Dr. Patel explains that if we examine our ancestors, they have experienced periods of forced fasting. Hunter-gatherers only had food when they killed or picked them up. Fasting was therefore part of their daily reality.

But nowadays, we are constantly exposed to hearty foods. We also lead much less active lives. Together, these factors caused an epidemic of obesity.

"People like the rules"

According to Dr. Patel, simply telling people to eat a healthy and balanced diet does not seem to work.

"People like the rules," she says. "I think that bringing in some discipline and having times when we are not eating is a positive thing."

Unlike most diets, the IF does not exclude certain food groups, such as fats, sugars or carbohydrates. All you need is a clock. This may be part of its appeal.

For Shanae Dennis, a 26-year-old journalist, simplicity appealed.

"I started fasting intermittently because I really wanted a quick, easy and easy diet.It was very easy to follow the instructions for eating between 12 and 8 pm, so I was interested."

"At first, I thought I could really eat what I wanted, but I soon realized that for it to work, I had to eat healthy," says Shanae.

Legend

Eat plenty of fruits and vegetables to get enough dietary fiber, vitamins and minerals.

"Celebration and famine"

This is a common misconception, says Dr. Patel.

"In my clinical practice, I find that many people do not perform intermittent fasting properly," she says. "For example, they can keep calories less than 500 on days of fasting, but then they will feast on other days.

& # 39; & # 39; It's dangerous from two points of view: you're not going to have a calorie deficit or lose weight. You must eat reasonably. "

So, this is not a feast and starvation. It's not going to work.

For this to be a safe, effective and healthy way of eating, the foods eaten at the "manger" must have high nutritional value.

Scientists point out that those who eat should include essential fats from oily fish, nuts and seeds, lean protein sources, whole grain carbohydrates and starchy foods, as well as fruits and vegetables in sufficient quantities to provide enough fiber, vitamins and minerals.

Can you continue?

Calorie-controlled diets all have a similar impact on weight loss, but the really successful diet is one that people can maintain in the long run.

One of the difficulties posed by following a diet is the compelling need for forbidden foods, and with the FI, the problem may be less severe.

"When I'm on a low carbohydrate or low carbohydrate diet, I only see pasta and rice everywhere, but now I do not feel like having any food groups anymore, because there is nothing wrong with it. is restricted, "says Shanae.

She has been on the 16: 8 diet for four months now and is easier to follow than the 5: 2 diet, during which she is very hungry.

"The hard part is not to take the muffin for breakfast," says Shanae.

Legend

Imhan loves the discipline that comes with intermittent fasting

Imhan Robertson, 26, has been on a diet for FIs for more than four years.

"When I started, I struggled, the body was naturally hungry for food at all times, but after being put to the routine, everything was fine," says Imahn.

"There is temptation, do not get me wrong, if I am tempted I will from time to time break my fast and adjust my fasting the next day."

However, Imahn admits that his diet has affected his social life.

"I only eat between 12 and 8 pm If any one program a dinner for nine o'clock, I will go to dinner but I will only drink water."

"What makes it difficult, is that people are very judgmental," she says. "I find it easier to do intermittent fasting when I'm single, not when I'm in a relationship."

Sugar rush

Independent cameraman Colum O 'Dwyer, 27, has been practicing IF for a few years now. He eats two big meals a day, between 12 and 20 hours.

"I love the discipline that goes with it," says Colum. "It gives me a structure that we greatly need when you manage your time.

"I feel I'm always in danger of procrastinating with over-elaborate breakfasts or lunches, so going from three meals a day to two hours saves time and maximizes productivity."

For Colum, it is also important to minimize sugar, avoid a sugar rush – and a subsequent crash.

Legend

Some foods may have an impact on insulin levels

Dr. Patel says that mood swings, caused by a change in insulin levels, can be a consequence of fasting, depending on what you eat.

"If your diet is very rich in refined carbohydrates and you drink a lot of snacks, of course, fasting means you'll be irritable," says Dr. Patel.

& # 39; Not for everyone & # 39;

If may be inappropriate for people with certain health problems.

People with advanced diabetes, having a history of eating disorders such as anorexia and bulimia nervosa, people with chronic diseases and pregnant or breastfeeding women should not attempt to fast intermittently . Fasting should not be attempted unless under the close supervision of a doctor.

People who have stomach ulcers should not fast either.

This type of diet has gained popularity over the last 10 years or so, but it has not existed long enough to prove it is better or worse than other diets, says Dr. Patel.

"We do not have massive tests, but the evidence in this area is increasing.This is not yet black or white, but what we see in existing human studies is that 39 is that there are positive attributes when it is done correctly. "

[ad_2]

Source link