The benefits of intermittent fasting, and how to do it.

There are several positive health benefits of intermittent fasting.

Do you know what intermittent fasting is? Do you know its benefits and possible risks? Recently a scientific review has come to light that shows very interesting results derived from intermittent fasting.

In this article we will see, in detail, what this habit consists of on a practical and nutritional level, its possible benefits, its scientific bases, and how to carry it out to avoid entering a situation of health risk.

What does this health practice consist of?

There are several formulas of intermittent or sporadic fastingThere is the daily periodicity (the best known), which consists of minus 12 hours of fasting, the best known being the "16/8" pattern: 16 hours of fasting and 8 hours of feeding period. There is also the weekly: generally one or two days a week of fasting, whether or not followed, and finally the monthly: fasting two days in a row each month.

In terms of schedule, the most frequent practice is to eat from 10 a.m. to 6 p.m. (taking into account intermittent fasting on a daily basis). During the fasting period, 8 hours of sleep are contemplated.

Food and calories in intermittent fasting

In relation to caloric intake, it is considered that with the fasting period the general usual intake of kilocalories is reduced to between 300-500 per day (approximately, and depending on the age, sex and physiological conditions of the person).

Regarding the products to be consumed, these should always be fresh, nutritionally balanced, healthy food, especially vegetables and fruits. especially vegetables and fruits. Preferably home-cooked and seasonal foods.

The basis of the diet when not fasting are vegetables and fruits, but always taking into account legumes, seeds, nuts, whole foods (with labels that support it), as well as foods of animal origin (for those who are not vegan) such as eggs, dairy, fish, seafood and meat.

Benefits of intermittent fasting

Numerous scientifically rigorous studies have led to the conclusion that, by way of summary, eating over a 6-hour period and fasting for 18 hours, can trigger a specific patterned metabolic change; that is, from a metabolism of obtaining energy from glucose (in the liver), to a metabolism from ketones and fatty acids (in adipose tissue, i.e. fat). (in adipose tissue, i.e. fat).

Such a change of metabolism would entail a series of changes at the cellular level, involving greater resistance to stress, increased longevity, as well as a decrease in the incidence of certain diseases, such as cardiovascular disease, heart disease, stroke, stroke, and other diseases.such as cardiovascular diseases, obesity, diabetes and Cancer among others.

This series of articles demonstrates the benefits of intermittent fasting, showing that these are not only weight loss and the reduction of free radicals (which oxidize and damage our cells), but that they go beyond that.

Among the benefits of intermittent fasting, we find fat loss while maintaining muscle massThe improvement of spatial, verbal and associative memory, as well as the improvement of global cognition (mental processes).

Physiological processes involved

On the other hand, intermittent fasting triggers adaptive cellular responses that are integrated between organs. Thus, glucose regulation is improved, resistance to stress is increased and cellular inflammation is also suppressed.

During fasting cells activate pathways that enhance intrinsic defenses against oxidative and metabolic stress. against oxidative and metabolic stress and those that eliminate or repair damaged molecules.

Upon recovery from fasting (eating and sleeping), cells increase protein synthesis, undergoing growth and repair. Maintaining a regimen of intermittent fasting, particularly when combined with regular exercise, results in many long-term adaptations that improve overall mental and physical health..

Risks to be aware of

Although we have learned about some of the benefits of intermittent fasting, we must be cautious. Specialists from the SEEN (Spanish Society of Endocrinology and Nutrition), point out that, despite the possible benefits of intermittent fasting, this cannot be considered a diet..

This is because this practice refers to the restriction of food for a certain period of time, while the concept of diet refers to a habitual practice on the intake and restrictions of food and beverages.

In addition, the experts emphasize that in some vulnerable people could develop an eating behavior disorder due to this habit, if this habit is not by this habit, if it is not carried out in a controlled and studied way.

Importance of healthy lifestyle habits

In order to have a healthy life and stay in normal weight (ideal weight according to our height and physical characteristics), even taking into account the benefits of intermittent fasting, it is essential not to forget to carry out and have healthy eating habits, based on education about food and nutrition..

Some basic tips for a healthy lifestyle at a nutritional level, would be: always plan menus, eat five meals a day, do not snack between meals, control the amounts of food, eat balanced meals and all food groups, eat slowly and limit sweets and processed products in general. Obviously without forgetting the recommended amounts, and do not forget physical exercise.

Intermittent fasting under medical supervision

As we have seen, scientific studies have demonstrated the benefits of intermittent fasting in relation to many health conditions, such as obesity, diabetes mellitus, cardiovascular diseases, cancers and neurological disorders.

At the animal experimental level (rodents and primates), intermittent fasting has been shown to improve health throughout life, while at the clinical level (people), studies have only been conducted for short-term periods (months), so there is still much research to be done. there is still a lot of research to be done.

Thus, the benefits of intermittent fasting have a scientific basis. However, it is a delicate practice, it is a delicate practice that must always be carried out under medical supervision..

Siempre hay que tener en cuenta que el ayuno intermitente debe realizarse a corto plazo, y no es recomendable para todo el mundo, ya que cada persona tiene sus necesidades fisiológicas, y por supuesto, no debe realizarse en exceso.

Referencias bibliográficas:

• Mahan L, Kathlee, Janice L, Raymond (2017). Krause. Dietoterapia. Editorial Elsevier. 14º edición.
• Mark P. Mattson, Valter D. Longo, and Michelle Harvie (2016). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews (Ageing Res Rev).
• Rafael de Cabo, Ph.D., and Mark P. Mattson, Ph.D. 2019. Effects of Intermittent Fasting on Health, Aging, and Disease. The New Journal Of Medicine (NEJM).
• Stephen Anton, Stephen, Leeuwenburgh, Christiaan (2013). Fasting or caloric restriction for Healthy Aging. Experimental Gerontology (Exp Gerontol).