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Intermittent fasting is a nutritional system that consists of rejecting food regularly for 16 hours. Total caloric intake is at no time reduced. In fact, foods are consumed exclusively for 8 hours. Beginning with a hearty lunch at noon and ending with an early dinner. The ketogenic diet has gained ground because of its effectiveness in losing weight. Is the ketogenic diet and intermittent fasting compatible?
The scientific basis of this nutritional system is that periodic fasting is one of the best methods to "revive" the metabolism. Due to the normalization of the body's response to carbohydrates; a positive effect on insulin levels is obtained. In simple terms, this diet restores the body's ability to effectively utilize muscle glycogen stores.
The 16/8 diet is identical to intermittent fasting
Initially, elite athletes used interval fasts or a 16/8 diet to gain lean muscle mass. Gradually, this nutritional method has become one of the most effective weight loss diets. The 16/8 diet is particularly popular among women. It is helpful to lose weight without counting calories. and rejuvenate the body in an integral way.
Some authors suggest that during "fasting days", there is a positive effect on the metabolism. This is because people are learning to distinguish between real hunger and entertainment during meals. The same principle applies to the ketogenic diet, but if they are prolonged for long periods, hormonal imbalances can occur, such as leptin and testosterone.
Why intermittent fasting?
In general, the feeling of hunger that most people are used to feeling is not a real need for food. But only a body signal about hypoglycemia.
The desire to eat constantly is usually associated with the habit of including an excess of carbohydrates. Especially high glycemic index carbohydrates. What is resulting in an addiction to sugary foods? The 16/8 diet helps to get rid of this addiction.
The metabolism is designed so that the complete transition from the body to the famine requires 30 to 40 hours. These must be a complete abandonment of food.
It is after this time that the emergency mechanisms are activated; characterized by a sharp increase in some hormonal levels. The stress hormone, cortisol, rises and the hormone responsible for controlling hunger drops; Result: the brain only thinks to find food.
How to do intermittent fasting
As mentioned in other articles, intermittent fasting 16/8 involves an alternation of 8 hours of meals and 16 hours of fasting. In other words, an early dinner is allowed during the day, then a night without food. Subsequent rejection of breakfast, aerobic training to burn fat and; all at the time a good lunch. During the fasting period, water and drinks are allowed without calories. The use of amino acids BCAA is also allowed.
Keep in mind that training on an empty stomach is not a task for beginners. Especially for people who have never started in the sport. However, the mechanism of storage and recovery of energy will improve over time. In any case, it is always recommended to include muscle recovery techniques to improve performance.
Intermittent fasting and exercise
The combination of intermittent fasting (16/8 diet) and low intensity workout is one of the most used methods for drying and gaining lean muscle mass. The main benefit in this way is the increase in growth hormone production. This has a positive effect on the increase of muscle strength. As well as to eliminate subcutaneous fat.
However, it is important to mention that when you fast for 16 hours, you may suffer severe symptoms. Completely eliminating food is a very strict measure. Always consult your doctor before starting an intermittent fast.
Have a serving of carbs on hand. Remember health first. When the body does not have enough energy to train, you may experience dizziness or even fainting. A sign that something is wrong or exaggerated with the 16/8 diet.
Intermittent fasting: experiences
Criticisms and experiences of intermittent fasting suggest an increase in rest between sets and the use of belts; especially in exercises with loads; This is an essential requirement for training on this diet. At the same time, the working weight during the 16/8 diet should be reduced by 15 to 20%. You should only perform a maximum of three complete routines a week.
Otherwise, according to some experiences of intermittent fasting, low blood glucose levels make training much more difficult. Fainting and vertigo can be part of your daily life. This is why the intermittent fasting method 16/8 was originally used exclusively by professional athletes; under the supervision of the coaches.
Intermittent fasting: women
If the 16/8 diet is used to lose weight and without strength training; as most women do; the restriction of extra calories is not recommended. If you want a greater effect on fat burning, try to control the proportion of carbohydrates. In a healthy diet, 65% of total caloric intake is recommended.
It is important to remember that during intermittent fasting, the body uses fat stores. It is not necessary to minimize the consumption of fat in the diet. Optimize insulin secretion and reduce sensitivity to simple carbohydrates; high glycemic index carbohydrates; it's enough. Creating a caloric deficit will only trigger the typical negative processes associated with chronic hunger.
Fasting diet and intermittent ketogenic diet
Intermittent fasting and the ketogenic diet are not two complementary dietary methods. The maximum carbohydrate restriction of the ketogenic diet combined with long hours of fasting can wreak havoc on the metabolism.
Dizziness is likely to be common when hormonal levels become uncontrollable. In a ketogenic diet, at least 4 meals must be included in the day: breakfast, lunch, snack and dinner. In summary, it is not recommended to combine an intermittent fasting diet and a ketogenic diet.
- The 16/8 diet uses the same pattern as the intermittent fasting method.
- In the beginning, this method was used by athletes to burn fat and gain lean muscle mass.
- Intermittent fasting helps to normalize the body's response to simple carbohydrates.
- Another benefit of intermittent fasting is that it teaches people to distinguish between real hunger and leisure to feed themselves.
- The ketogenic diet and intermittent fasting must not be combined, a reduction of carbohydrates to the maximum typical of the ketogenic diet combined with long hours of fasting can wreak havoc on the metabolism.
- ANALYSIS OF THE FAST INTERMITTENT AND ITS EFFECT ON HEALTH,
WEIGHT LOSS AND SPORTS PERFORMANCE. Source
- YOUNG INTERMITTENT AND HUMAN METABOLIC HEALTH. Source
- BLUEPRINT INTERMITTING YOUTH. Source