Truths and lies of intermittent fasting: What I have learnedalong the way

Hello, hello...!!!!

Intermittent fasting has become one of the most popular practices in recent years, and I have integrated it into my life. It is a powerful tool, but as with everything, there are truths and lies that we need to clarify. I have learned that, while intermittent fasting can have incredible benefits, it is not about extending the hours of fasting without limits, nor about subjecting our body to an extreme that it does not need, nor does it do our body any good. Today, I want to share with you some myths and realities that I have discovered along the way, always remembering that listening to our body is key to any change in our health.

Truth #1: Fasting can help you improve your metabolic health. Intermittent fasting has

science-backed benefits, such as regulating insulin levels, burning fat, and improving

metabolic sensitivity. However, these benefits do not mean that more hours of fasting are

better. I have learned that prolonged fasting, more than 16 hours regularly, can have negative effects on some people, especially on metabolism and energy.

Lie #1: " The longer the fasting is, the better the results. This is a common but

dangerous belief. Fasting for more than 16 hours regularly can be too stressful on

the body and end up affecting your metabolism. Our bodies need balance, and part of

that involves listening to when it's time to eat and nourishing it properly. I have found

that fasts of 12 to 16 hours are sufficient to reap the benefits without getting to the point

of overtaxing the body.

Truth #2: Fasting can help you become more aware of your eating habits. One of the

The positive aspects of intermittent fasting are that it makes you more aware of your

relationship with food and helps you distinguish between real hunger and automatic

eating habits. However, this should not lead us to skip important meals or make our

eating times are restrictive and filled with anxiety.

Lie #2: During the feeding window, you can eat anything and everything you want.

" Intermittent fasting is not an excuse to eat nutrient-poor foods. Even if you have a

limited eating window, those meals must be balanced, nutrient-rich, and

adequate for what your body needs. Eating well and meeting the needs of your

metabolism is crucial for intermittent fasting to work for you, not against you.

Truth #3: Intermittent fasting is not for everyone and should not be a rigid imposition.

There is no one-size-fits-all approach that works for everyone. Some people may

benefit from 14- or 16-hour fasts, while others find that a 12-hour fast is perfect. The

important thing is to tailor the fast to your needs, not the other way around. If at any

point you feel that fasting is affecting your energy, mood, or well-being, you must adjust the practice or consider whether it is right for you.

Tips for healthy intermittent fasting:

1. Listen to your body: If you feel hungry, fatigued or anxious, respect those signals.

It's not about forcing your body into something it can't sustain.

2. Focus on the quality of your food: During your eating window, choose nutritious

foods rich in protein, healthy fats and complex carbohydrates.

3. Stay hydrated: Make sure you drink enough water throughout the day, especially if

you are fasting.

4. Don't be obsessed about hours: Healthy intermittent fasting is not a competition of

hours. Sometimes 12 hours of fasting can be more than enough to reap benefits without

compromising your health.

Remember that intermittent fasting is a tool that can help you improve your well-being,

but it is not a magic formula. We don't need to subject our bodies to long periods without food to see results; on the contrary, I have learned that a balanced and sustainable fast can be much more effective and safe.

Let's start this new year with a more balanced and conscious approach to fasting and our eating!

Bye, bye...!!!!!