Nutritionist Oksana Matiyuk (@oksana_matiyuk) told what intermittent fasting is, whether it really contributes to weight loss and to whom such a nutrition system is categorically contraindicated.
Oksana Matiyuk
Nutritionist
What is intermittent fasting and what are its core principles ?
The interval diet is a very common nutritional system today. It is based on fasting for 14, 16 or 20 hours during which you can drink tea, coffee, water and other non-nutritive drinks. In this case, in the remaining time in the day, you need to accommodate three meals. The trend appeared in Hollywood thanks to supermodel Miranda Kerr and was quickly picked up by our compatriots. Fasting (also called intermittent fasting) is gaining momentum.
The first articles on the benefits of such a nutritional system appeared three years ago, Yoshinori Osumi even received a Nobel Prize for describing the process of autophagy - "self-eating". In short, he proved that during fasting, the body "utilizes" all food waste accumulated in it. But this does not mean that such a power supply system is absolutely safe.
Is Intermittent Fasting Effective Against Overweight ?
Fasting is stress for the body during which the synthesis of catecholamine occurs. To survive it, nature has provided adaptation mechanisms. Our metabolism consists of two reactions, anabolism - building and catabolism - breaking down structures and turning them into energy. Understanding this physiological process is great for those who want to keep themselves in shape.
During starvation, destruction of "old" cells occurs - our body "feeds" on them, and the emergence of new ones - healthy and elastic. This allows you to partially slow down the aging process.
The Interval Eating System can be helpful, but it is not always suitable for treating obesity. The most important thing in losing weight is not to lose it, but to keep it.
Once a person changes their eating habits and goes back to their regular bun and cake routine, they are more likely to start gaining again. The explanation is simple. The enzymes responsible for the absorption of fats start working immediately after a meal. But the process of fat burning is a little late and starts only after a week. It turns out that the body first "eats" protein, and then fat. With obesity, the percentage of muscle mass is reduced. And it gets even smaller! This impairs the fat burning process.
If we are not talking about obesity, but a couple of extra pounds, you can try fasting under the supervision of a specialist. We are all different! You need to listen to your body and watch its reaction. Alas, there is no universal recipe for weight loss. Everything is very, very individual.
What types of intermittent fasting are there?
There are three main types. The first was popularly called "eat-stay-eat". It means 3 "hungry" days a week. However, they should not follow each other. The second option is easier: 5: 2. And the third is the "warrior's diet", which implies a daily fast of 8 to 20 hours. The rest of the time, you can eat any food. Many people with this approach practice fasting hours in the evening and at night - so intermittent fasting is easier to tolerate. Now the 16/8 system is still gaining momentum. In this case, the power system looks like this: 8:00 - breakfast, 12:00 - snack, 16:00 - dinner / lunch (the name of the essence of the matter does not change).
If you overeat, can you burn calories while fasting?
No! If you overeat once, you won't put on weight - just water, which is easy to get rid of. In this case, just reduce the calorie content by 10-15% and return to the usual regimen. Fasting won't help. The digestion scheme looks like this: food enters the stomach, then into the intestines and then into the liver, where the elements are distributed for the needs of the body. Some of them turn into glycogen, some into fatty tissue. When we are hungry, glycogen is consumed first. It may be enough for two days. After the next meal, the body will definitely replenish its glycogen supply. It turns out that intermittent fasting in terms of weight loss affects only the fluctuation of its level.
And another important point. Intermittent fasting can also help you gain weight. How? Just! We gain weight when we have a calorie surplus. And if your norm is 1500, and in 4 hours you eat twice as much, you can not be surprised at the plus on the scales.
Who is the Intermittent Fasting System for?
There are many studies supporting the benefits of short-term fasting. But again, this must be done under the supervision of a specialist. If you have a history of eating disorder or gastrointestinal problems, you should not practice this diet. The list of absolute contraindications to intermittent fasting is very large: oncology, gastritis, ulcers, pregnancy and lactation, diseases of the cardiovascular system, and others. I want to draw your attention to the fact that you need to get out of fasting correctly. Otherwise, it can lead to serious consequences - you can easily earn an attack of pancreatitis or exacerbation of chronic diseases.
Are there any benefits to intermittent fasting ?
With intermittent intermittent fasting, you give your stomach a short "vacation" - this helps to establish metabolism, improve the state of the immune system, and reduce the sensitivity of cells to insulin. Some nutritionists believe that intermittent fasting can also reduce inflammation in the body and improve brain function.
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