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Title : To eat or not to eat? Truth about intermittent fasting
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To eat or not to eat? Truth about intermittent fasting

Diets are a dime a dozen, so it is easy to lose sight of the important questions like How it works diet, or what are the benefits and risks associated with it? The latest trend is intermittent fasting nutrition. This type of diet is very popular among athletes, but many weight loss seekers also touted as the last slim down method. So we decided to take a closer look at this type of fast and share with you what we found.

What is intermittent fasting?
As its name suggests, is intermittent fasting an eating pattern that cycles between periods of fasting and eating. Strictly speaking, it is not a diet, but rather a "meal schedule." They do not say what to eat, but you have to stick to certain hours.

There are several methods of intermittent fasting. The most popular are

• 16/8 method: This is known as the Leangains method. Here, you have a window of eight hours feeding and fasting period of 16 hours. In short, normal fasting period during sleep it is simply extended by a few hours. You can skip breakfast, for example, and eat their first meal at noon and continue to eat until eight at night.
• 5: 2 diet: The idea is that for two days a week to reduce your calorie intake to a maximum of 500 to 600 calories per day. The days do not have to be back-to-back. The other five days you can eat what you want within reason.
• Eat Stop Eat: This type of intermittent fasting alternating between fasting and non-fasting days. You eat what you want for 24 hours and then take a complete break from the food the next day. this pattern once or twice a week is repeated. calorie-free drinks, as they are in the other methods are also allowed.

also changes its hormonal balance
But intermittent fasting does more than simply restrict their intake calorie . It also changes the hormones in your body so they can make better use of its fat. The following changes:

• intermittent fasting improves insulin sensitivity, especially in combination with exercise. This is very important for people who struggle with their weight because of the low levels of insulin in the blood are associated with better fat burning. The converse of this is the insulin resistance. Studies have shown that increased body weight can interfere with the ability of insulin to reduce the levels of blood sugar, resulting in more insulin to be released. This in turn promotes fat storage.
• The secretion of human growth hormone (HGH) increases, accelerating the synthesis of proteins and fats making available as an energy source. This means, in simple terms, which burns fat and pack on muscle faster. This is why HGH is often taken in large quantities by the bodybuilding community as a dopant.

Furthermore, according to research, fasting autophagy, which removes damaged cells is activated, contributes to cell renewal and generally supports regenerative processes in the body .

going to lose weight if you do it right
If you skip meals and create a calorie deficit, you will lose weight. That is, unless compensation is made for periods of fasting with meals that are full of fat and sugar. It can happen: This type of eating pattern does not tell you what foods you should or should not eat. Studies have found that intermittent fasting (if done correctly) can be equally effective in preventing type 2 diabetes as a daily calorie reduction. Also, your body can learn to process the food consumed during the window of better food and more efficiently. Other research has shown that a combination of training and strength 16/8 method (with your own body weight and weight) can reduce more body fat than strength training alone. This also means that it is particularly effective when combined with regular training .

Note : This type of diet is not necessarily suitable for people with diabetes, hypertension or pregnant and nursing mothers. You should consult with your doctor before changing your eating pattern.

Do not forget the social aspects
Therefore, fasting can be an effective method of weight loss, but have you ever considered the social aspect? Imagine this: Friends invited to a birthday lunch on Sunday. A buffet breakfast is full of delicious muesli, fresh fruit, yogurt, scrambled eggs, vegetables, salmon ... His friends dig right in his sumptuous breakfast . And you? You sit next to them and enjoy their water. After all, it's only ten o'clock and can not eat their first meal until noon. It also has plans for dinner that evening at 7 pm - with a window of eight hours, you have to make the most of it. If you plan your window intelligently fast, you can still enjoy meals together with your friends and family. But in general, this type of eating pattern does not leave much room for spontaneity and flexibility.

What can you do when hunger strikes?
Many people who try intermittent fasting complain of hunger pangs, fatigue, tiredness and anxiety, which makes sense considering that skip meals. But others say that hunger once have stood the first phase "critical" (about two days) disappears. If hunger becomes too bad in the middle, you can try to drink a little Green Tea or black coffee to help you get by until the next meal .

Briefly: intermittent fasting is definitely not for everyone, but it can be a good way to reduce body fat. You should definitely see what foods you eat during the food market are, so not just stuff yourself with burgers, fries and pizza. The focus here, as everywhere, must be in a healthy and balanced diet.

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