Intermittent fasting

The term "intermittent fasting" means going without food for a long time. The period between the last meal before bedtime and breakfast is called hunger, and between breakfast and dinner - nutrition. There is a theory that by prolonging the first stage and shortening the second, a person strengthens their health, fights diseases more successfully, stabilizes weight. Followers of this method consider such a small stress for the body an excellent way to start cell regeneration, improve health, and lose weight.

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Indications

The main motivation for people who resort to intermittent fasting is the desire to feel better, look good, and live longer. Indications for prescribing such a cyclical diet:

• intermittent fasting for weight loss - is based on a calorie deficit, like any diet, but is perceived by the body more easily and comfortably, allowing you to accustom yourself to a more organized and structured diet;
• intermittent fasting for drying - the sports term "drying" means preparing athletes for competitions, which includes not only training, but also a diet in order to get rid of subcutaneous fat and emphasize muscle cubes;
• intermittent fasting in bodybuilding - a sport that aims to demonstrate the beauty and perfection of the body by maximizing the development of various muscles and the ideal body proportions. This is a modern and more gentle approach to the athlete's body. Another, classic method involved building muscle mass by consuming a large number of calories in combination with intense training, then drying with a sharp restriction of food, which became an excessive burden on the heart and kidneys.

General information intermittent fasting

Intermittent fasting is also called interval fasting. It is not a diet in itself, although it is based on limiting calorie consumption. Its essence is in structuring meals: a long period of abstinence from food is compensated by a shorter period of the food window, during which the body is provided with the daily norm of food. During fasting, water and other liquids are drunk, including coffee and tea, without adding sugar, cream or milk. The first meal should be the most abundant, the following ones - in descending order, dinner should be light. For athletes using this method for the purpose of drying, it is important to conduct training at the end of the fasting phase, with an empty stomach, this is the best way to burn fat.

Intermittent Fasting Scheme

Special intermittent fasting schemes were developed for bodybuilders and athletes, and then they were picked up by everyone else trying to stay in shape or lose weight. Each of them is designated by a fractional number or two digits, the denominator (the first number) of which indicates the number of hours of fasting, the numerator (the second) - the duration of the food window. Together they make up 24 - the number of hours in a day. These numbers can be either equal, or the first is greater. Let's characterize them:

• 12/12 intermittent fasting - best suited for beginners, in fact, most people follow this scheme unconsciously. For example, after coming home from work and having dinner at 7 pm, we have breakfast at 7 am;
• intermittent fasting 16/8 — this ratio of phases is recognized as more effective than the previous one. This is the basis of intermittent fasting according to Martin Berhan — a famous American journalist, nutrition coach, blogger. In addition to 16 hours of abstinence from food, he recommends 2 times a week to do intensive training on an empty stomach, after which to have a hearty breakfast, including in the menu large portions of proteins (40% of the diet), carbohydrates, lots of vegetables, on days without training — fats, proteins (70%), vegetables. During physical activity, consume 10 g of BCAA amino acids — building material for cells. The entire 8-hour food intake is divided into 3 meals, of which exactly half of the total volume is allocated for breakfast;
• 20/4 intermittent fasting - this regimen was developed by Ori Hofmekler and is called the "warrior diet". It involves the same training on an empty stomach, which is rewarded with only a glass of kefir or yogurt, a couple of boiled eggs. A hearty dinner plays a major role, but the dishes must follow a certain order: fiber (vegetable salads), proteins (meat, poultry, fish), carbohydrates (desserts);
• intermittent fasting 23/1 - means eating once a day, liquids are not limited. This scheme is more exhausting, and therefore more effective;
• 24/24 intermittent fasting - used twice a week, the weekly caloric load falls on the last days of the week. The menu should be high in protein and low in processed foods.

Benefits

Studies have shown that intermittent fasting is accompanied by various physiological changes, including decreased oxidation, blood pressure, blood lipids, the risk of cancer, restored cellular metabolism, released growth hormone, decreased blood glucose and improved insulin sensitivity, and the ability to control appetite. The benefits of intermittent fasting are enhanced by parallel physical activity, training.

Contraindications

Not everyone can use the intermittent fasting system. It has its contraindications, which include diseases of the respiratory system, liver, heart, circulatory system, tumors, pancreatitis, diabetes, thrombophlebitis, low body weight.

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Possible risks

The 12/12 system, of which 7-8 hours are spent sleeping, does not involve serious health risks. However, longer periods of fasting combined with intense training can cause dizziness, loss of concentration, deterioration of psychological state, nervousness and irritability.

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Complications

Thoughtless use of intermittent fasting schemes while ignoring contraindications and without consulting nutritionists can cause harm to health. The list of possible complications includes: hypoglycemic coma (with increased glucose levels in the blood), formation of stones in the gallbladder and kidneys, blood clots in the vessels.

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Reviews and results

Depending on the goals people pursued by using this theory, the results and reviews of them are divided. Many who are losing weight and do not bother themselves with gym classes noted its low efficiency and came to the conclusion that it will not work to lose weight without limiting calories. People of an athletic disposition, who apply intermittent fasting to themselves, give a positive assessment and note that it teaches self-control, allows you to isolate true hunger from the chewing reflex, teaches you to respect the process of eating, and not mindlessly swallow it, makes the body embossed, saturates it with health and vigor. With the existence of different schemes, you can choose the right option for everyone.