Intermittent fasting consists of going a few hours a day without eating any food apart from water. This topic has been studied and debated over the years by various health professionals and has aroused the interest of many people. Learn about the benefits.
What is intermittent fasting?
Fasting is the process that begins when there is no food intake after the absorptive period. It is a type of calorie restriction that is part of a natural process that occurs in the body. Intermittent fasting, on the other hand, consists of this voluntary deprivation of food intake.
What happens in the body during the fasting period?
This topic of intermittent fasting began to cause interest in the scientific community when evidence began to emerge that longer periods of calorie restriction would increase longevity and the body's regenerative process. In 2016, Japanese scientist Yoshinori Ohsumi won the Nobel Prize for Medicine for describing the benefits of autophagy - a process that occurs with longer fasting. When we are fasting, i.e. without calorie intake, our body looks for energy from other sources. When this happens, metabolic pathways are activated, such as the activation of the AMPK enzyme, which triggers a series of events, including beta-oxidation, i.e. the use of stored fat as an energy source. In this way, and as the first effect of fasting, there is a reduction in insulin levels in the blood (which is essential for those who want to lose weight), improved glucose transportation into the cells, and inhibition of cholesterol and triglyceride synthesis. The longer the fasting period, the greater the production of hormones that counter-regulate insulin, such as glucagon.
What is Autophagy?
Autophagy is a natural regeneration process that takes place at cellular level in the body, reducing the likelihood of certain diseases and increasing longevity. It is the process by which cells break down and recycle their components. In the process of autophagy, the body provides "fuel" for burning energy and essential components for cell renewal.
Cells use autophagy to destroy damaged proteins and organelles, thus neutralizing the negative effects of ageing on the body. Organelles are the structures inside cells that produce the vital characteristics associated with each cell.
What are the benefits of intermittent fasting?
There are studies that show that fasting is an event capable of generating Hormesis - that is, our body's ability to adapt to stressful situations. Other studies have also shown that it increases neuronal plasticity, stimulates BDNF - brain growth factor -, increases mental clarity, improves cognitive and memory capacity, decreases beta-amyloid deposits in the brain - substances that accumulate over the years and are related to Alzheimer's disease. Intermittent fasting also promotes rest and intestinal repair, improves sleep as it increases the release of melatonin, among other benefits. The conclusion is that fasting is undoubtedly one of the ways to promote tissue repair and cleanse the body.
How long should I fast and how regularly?
The amount of time each person should fast varies depending on their lifestyle and diet. A person with an unhealthy diet will need more hours of fasting so that the body can recover the stored fat.
Fasting time and its benefits:
- Between 4 and 8 hours of fasting - the stomach empties, blood glucose drops and insulin production decreases;
- 12 hours of fasting - the digestive system is at rest, the energy from the food has been burned off and the body begins its recovery process;
- 16 hours - high levels of hormones that balance blood sugar and accelerate fat burning;
- 24 hours - Active autophagy, drainage of glycogen stocks
What should I eat between fasts?
Fasting is a great way to lose weight, but it should always be combined with a healthy diet and nutrient-rich foods. During this process, our bodies are in dire need of nutrients, and after the fasting period, foods such as avocado, flaxseeds, oats, broccoli, berries and cabbage are always good alternatives.
What is the difference between calorie fasting and metabolic fasting?
- Calorie Fasting - This is a strategy that aims to stop consuming calories for a period of time. During this period, you can only drink non-caloric liquids such as water, tea and coffee.
- Metabolic Fasting - In this type of fasting, the aim is not to eat foods that stimulate insulin production (in this sense, the type of food that stimulates insulin the most is carbohydrates, followed by protein - to a lesser extent). Therefore, during metabolic fasting, in addition to calorie-free liquids, you can eat a small amount of healthy fats, such as coconut oil, olive oil and butter.
Both fasting processes have health benefits, which is why it's best to discuss with your doctor or nutritionist which model best suits your profile, body and habits.
What are the most common mistakes during the fasting period?
Intermittent fasting is often used inappropriately, associated with the notion that we might eat less healthy foods because we don't eat for a long period of time. It's important to realize that intermittent fasting, without being associated with a balanced diet, good water intake and a lack of planning in food intake, will not have good results; on the contrary, it could contribute to an imbalance in the body.
Take care of your body, plan your routines, define the period you want to fast and plan your meals, always accompanied by a specialized health professional.
