What is intermittent fasting? | LIMITED TIME OFFER !

Last week, we introduced the role of Pinays who discovered intermittent fasting (IF) and made successful journeys. Although they have described the difficulties and hard work involved, it is easy to focus on the ups and downs and amazing results. However, you must be responsible by reading and consulting experts before changing your lifestyle for a safe and healthy transition. If you are considering intermittent fasting for weight loss, here's an introduction to Dana Kriselli DC. Muñoz, RND and Jake Brandon M. Andal, RND, experienced professionals who are part of Philippine Society of Nutritionists-Dietitians (NSDP).

How does intermittent fasting (SI) work?

Dana Muñoz describes the trend in simple terms: "Intermittent fasting is a change in the diet that focuses on" when to eat "rather than" what to eat ". People who fast intermittently allow their bodies to fast longer than they do. feast. Fasting can be practiced in shorter periods of time (most often 16 hours of fasting and an eight-hour window for eating) or in longer periods, such as eating regularly for five days and two days of fasting. "

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What happens is that the body goes into a state of hunger – not a sexy image, we know it. But during this phase, the body burns fat because your usual energy reserves (simpler forms of sugars or carbohydrates in the body) are exhausted – and this fat burning advantage is what some Pinays could focus.

The expert has a real conversation: "As a nutritionist-dietitian, I do not recommend the use of intermittent fasting as a method of lasting weight loss. I believe that he has the ability to help dieters be more attentive to the timing and quantity that they eat. However, as seen with many fad diets, short-term success can lead to long-term failure. It is undeniable that some studies on fasting in general attribute possible beneficial effects to your body, such as metabolic improvements, increased insulin sensitivity, fat oxidation efficiency, and storage inhibition. fats. It should be noted in the analysis of these studies that most of the operations were carried out on animals and not on humans and that they were carried out over a short period of time, without achieving long-term results. term ".

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Even though many IF fans recommend the diet, there may be other plausible reasons why they started losing weight without taking it back. They may have associated the dietary strategy with low carbohydrate meals, physical exercise and other methods that have been proven to help keep the body healthy.

Can any one try IF?

Both professionals agree that the scheme is not for everyone. Healthy women, aged 20 to 30, can try it, but only if they do not have delicate health problems. It would be far better to seek the supervision of a health professional before any radical regime change.

People with diabetes, in particular, should be cautious. "Long periods of fasting induce the risk of hypoglycemia (low blood sugar), which can lead to seizures, loss of consciousness and even death," said Dana. She also mentioned that diet is not recommended for pregnant women, breastfeeding mothers and athletes because they need energy and nutritious food to meet the needs of their bodies and their activities. "It's also important to take into account your mental health … People with eating disorders, especially people with bulimia nervosa and binge eating disorders, should also be cautious because IF can only provoke their unhealthy eating behavior. "

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The body burns fat since your usual energy reserves (simpler forms of sugars or carbohydrates in the body) are exhausted – and that's the fat burning advantage that some Pinays could focus on.

What can be the negative effects of the SI?

Here's something you may already know: IF does not work the same for everyone. Some may lose weight, some may feel like they have suffered for nothing, and some may know the "dark side" of their diet.

"Lawyers, celebrities and gurus, often without training or medical and nutritional education, often claim that these diets are a unique recommendation that yields achievable results in the blink of an eye. Intermittent fasting was supposed to be the new keto, the latest craze and the new breakthrough in weight loss, "said Brandon Andal. "The main misconception about this diet is that you can eat whatever you want, at will, as long as it stays in the party time and continues to lose weight. A large number of patients also think that it is very easy to reach since no specific food or food group is banned and only the holiday season changes in your lifestyle. "

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Here is an overview of the possible consequences of intermittent fasting, according to the clinician-dietician nutritionist:

  • Eating disorders. Brandon warns, "Research is underway that this diet can trigger eating disorders. Patients who follow a different diet are already at risk of developing one and unfortunately, the idea of ​​eating what you want during permitted hours disrupts the positive association with food. Eating should never be a negative experience, and food should always be treated as nourishing. Of course, this involves choosing healthy foods and eating just enough (not too much or too little) to feed your body. "Once (this positive experience with food and nutrition) is disrupted or canceled due to various factors associated with eating disorders, such as dieting, this can worsen or lead to malfunctions.
  • Damage to the liver, inferior immunity and lack of energy. RND also mentions that IF may result in "narrowing of the liver resulting in increased susceptibility to toxin damage and decreased levels of antioxidants in the liver". You may also be more exposed to diseases and infections. "Studies of patients on this diet may also report work performance and exercise performance with symptoms of cold sensation, constipation, headache, lack of energy, moodiness, and lack of comfort. sugar concentration, especially in diabetic patients, any of which may have nutritional deficiencies that could alter the functions of your body. Yuck!
  • No more weight gain or bloating. Surprise Surprise. "When a patient also drastically reduces his or her caloric intake, which can occur during an unguided fast, this can induce physiological adaptations, such as a decrease in your basal metabolic rate." (energy needed to work without doing anything) that could contribute to the recovery of weight. you lose. So, even if you lose weight early, your body may have trouble keeping your weight and bouncing back if you change your diet again. Brandon adds, "Digestion could also be negatively affected because there has been reported an increase in indigestion and bloating, which can have serious consequences for people with irritable bowel syndrome, sensitive digestive tract , inflammation of the digestive tract and disturbed stool. "
  • Hormonal imbalance Some Pinays who have tried the IF have experienced sudden changes in their rules and diet may be the cause, according to some studies. "Pilot studies on animals have shown that (intermittent fasting) causes a drop in blood sugar that affects the size of the ovary, which could have a negative impact on fertility." And even if you do not have the ## EQU1 ## Do not try to get pregnant, your hormones may lose your reason. "Some studies have shown that it inhibits LH (luteinizing hormone), estradiol and ghrelin. These hormones are not only important for a woman's reproductive health, but also for regulating her appetite. "

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Your advice or recommendations for women who want to try if:

Brandon recommends, "If you've been free from any health issues that might be contraindicated for this diet and you're emotionally prepared for it, I'd suggest you calm down. Do not prolong the hours of fasting too much. The best model would be to fast for 16 hours on three non-consecutive days. Avoid fasting for more than 24 hours as this may affect your hormones. "

Balance is also essential, according to the expert. Do not expect great results when you only eat rice-rich meals, donuts and over-fat or fried foods. "Eating fast food, processed foods and other less healthy choices at IF is not beneficial (it's not true that you can not eat anything). Fruits and vegetables, low-processed foods, lean meats and healthy oils, nuts and seeds should always be present (in your diet), "advises Brandon.

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Their last thoughts and advice? Opt for healthier alternatives instead. There is this recommendation of Institute of Food and Nutrition Research, Department of Science and Technology (FNRI-DOST) called Pinggang Pinoy, the ideal plate, easier to understand, which contains the essential foods "Go, grow and shine" from your elementary school years.

Both PNSD professionals also recommend a 360-degree approach to weight loss. "Nothing would beat even better to eat healthy and follow recommendations such as Pinggang Pinoy FNRI-DOST, regular exercise and a good amount of sleep to achieve weight goals, "advises Brandon. "What's important is that you follow the recommendations best suited to your medical, nutritional and dietary habits, as well as emotions."

Dana adds, "The data available on fad diets, such as intermittent fasting, are conflicting and insufficient, which is why we still do not conclude that it is safe, beneficial and safe for weight loss. Ultimately, in weight management, the practice of eating healthy and nutritious foods, while being more active, should continue even after losing weight. "She also wants women to understand that" weight loss is an individualized and interdisciplinary approach. . One method may work for your friend, but it may not suit you. Nevertheless, it is best to consult a nutritionist-registered dietitian and your doctors to help you lose weight in the healthiest and most sustainable way possible. "

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What is intermittent fasting? | LIMITED TIME OFFER !
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