Hi Hi..!!! We will talk about Intermittent Fasting in a very simple way so that everyone understands it and can make the decision if they want to follow it as a lifestyle. The most important thing is education about it and not doing it empirically since mistakes are made that the only thing that can cause damage to health.
Those who have known me and followed me for a long time know that I like to clarify words, so the first thing I must clarify is what is fasting? It refers to abstaining from eating or drinking for a certain period of time. But intermittent fasting is a feeding model in which fasting and feeding cycles are established, that is, schedules are established for not eating and eating food for a certain period of time. We can have fasting patterns of 8, 12, 14, 16 and eat 8 hours or less. The important thing about all this is to do it with nutritional and/or medical advice when you start this process. Why is intermittent fasting considered to be a cycle of renewal and aging?
It is assumed that while we sleep and after our last meal of the day, which by tradition is called dinner, we start fasting, we go to bed and while we sleep our body regenerates, the cells clean themselves, this is called autophagy (a process that renews our cells constantly, preventing the accumulation of waste products and components that no longer function well) and this process is known to slow down aging by cleaning and recycling damaged components of cells. That is why it is so important to sleep and respect the hours of sleep because while we sleep we do not eat and the body regenerates. It is important that not all of us are suitable for fasting, people who suffer from type I diabetes, hypoglycemia, hypothyroidism, gallstones or simply want to increase muscle mass, should NOT be intermittent fasting. We have always heard that our body is designed to use glucose as fuel, that is, it provides us with energy to carry out all daily activities, while lipids are a secondary energy source, and are stored exclusively to be used when our reserves of glycogen are low. When we fast, a series of changes take place in the metabolism of glucose, and consequently, also in the metabolism of lipids, to guarantee the availability of sugar in the blood at all times. Our body needs energy to continue working, except that glucose will only be used for vital organs and functions, while lipids will be our main source of energy. The organism is so perfect that at the moment of using lipids as a source of energy, our body enters a state of oxygenation and we produce ketone bodies (it is a metabolic situation of the organism caused by a deficit in the supply of carbohydrates, which induces the catabolism of fats for energy) to be used as fuel, leading to weight loss.
Benefits of intermittent fasting: Digestive system: Leaving the digestive system at rest for 12, 14, 16 hours favors absolute digestion. If you have episodes of gastritis and intestinal inflammation, it will help you reset the digestive system. Brain: Improves cognitive function, promotes concentration and better development in our day to day. Adipose cells: Increases the levels of lipolysis, we use the lipids that are converted into ketone bodies as a source of energy, thus helping us lose weight. Heart: Reduces blood pressure, resting heart rate, cholesterol, glucose, insulin, insulin resistance, triglycerides, high and low density lipoprotein levels. Autophagy: It is the process that constantly renews our cells, preventing the accumulation of waste products and components that do not allow our cells to function well. When we fast our cells increase their autophagy to supply the demand for nutrients and essential elements. Fasting protects cells from oxidative stress and increases cell energy. Overweight and obesity: By eating less food, in a certain period of time, it helps to lose weight, as long as the window we have to eat is given to the body quality nutrients and with the correct calories. It will not magically make you lose weight, it is important that you do not make mistakes in your eating window, zero junk food. When you decide to do intermittent fasting you should include in your diet: Vegetables preferably all dark green with a lot of fiber and whole fruits (not juices), Whole grains such as rice, quinoa, grains, almond milk without sugar and high-fiber gluten-free breads, Seeds such as: chia, Hemps, Flaxseed, teas of all kinds, fish, eggs, chicken, nuts, etc. As you will see, they are foods full of nutrients that feed our cells. I explained to them in a simple way what intermittent fasting is and how it works, I practice it and the truth is that it makes me feel super good, but like everything we must do it with great awareness.