Four types of intermittent fasting with which to start in this practice
When we talk about intermittent fasting, two thoughts usually come to mind. The first, it is impossible to endure 16 hours without eating! And the second, what madness! But neither of these two ways of thinking is true.
Believe it or not, practicing intermittent fasting is quite easy. It is easier to be 18 hours without eating than to control your diet, your calories and macronutrients during the 24 hours you have a day. And on the other hand, even if you don't believe it, there are many studies that confirm that fasting is good for our health.
As an example to highlight that always comes out when talking about fasting is the case of Angus Barbieri That was 382 days without eating. During this time he only drank water and took a multivitamin and, despite the surprise of the doctors who supervised him, endured this entire period of time without any indication of disease or weakness.
Thanks to the studies we have today I can say that fasting is safe and can be practiced without fear. It has also shown, among other things, to help you lose weight without harming your metabolism or sports performance and to be an aid when it comes to improving type two diabetes in several studies. For all this We propose four different methods for you to do your first fast.
16 hours of fasting and 8 hours of feeding. It is the simplest and most recommended method to start with this practice. Think about it, the day you spend 8 hours sleeping where you do not eat and do not go to bed recently eaten. You would simply have to delay the first meal about six hours and you would already achieve that goal of 16 hours of fasting.
Despite its simplicity and ease in carrying it out This method has proven effective in reducing body fat without damaging fat-free mass of the participants of this study. In addition, participants were able to increase their body strength during the 8 weeks of the experiment.
Methods such as Lean Gains or Renegade Diet are based on this fasting structure and both are designed with the aim of gaining clean muscle mass although each one has its peculiarities.
In this case we increase the fasting period until 20 hours leaving only four hours a day in which we can eat. In the end, the normal thing with this fasting structure is to make a meal or, at most, two.
Diets like The Warrior Diet are based on this structure and promise to be able to achieve results without controlling too much what we eat. In the end, with just one meal a day it is quite difficult to spend.
Contrary to what one might think, a recommendation by the author of the method is to leave the feeding period (four hours) by the end of the day. Simply make a more forceful dinner than usual and the rest of the day we can drink water, coffee alone or tea.
Even if it is the longest fast on the list, do not think that it is something "extreme" and no, you will not go hungry. In this study the appetite was analyzed during 24 hours of fasting and, contrary to what it may seem, the individuals did not go hungrier than normal.
Apparently, as we see in the study ghrelin, the appetite hormone, goes up and down throughout the day depending on our habits and little or nothing has to do with the hours you've been without eating. Therefore, even if you don't believe it, it is an easy fast to carry. The first day will be the hardest and it will be easier for you to endure.
In addition, there are other studies that have analyzed how our metabolism reacts during a fasting period and this, not only does not go down but goes up. The reason for this is that during fasting your body secretes hormones such as adrenaline or growth hormone and this keeps your body "accelerated" during the day.
One of the diets that have applied this fasting structure is the Eat Stop Eat, which consists of fasting for 24 hours during alternate days and apparently, as we see in the studies, it works. In the study, the groups that were intermittent fasting managed to lose fat after 8 weeks without losing any muscle mass.
Another system consists of allow 12 hours between meals. This is more complicated to adapt to our daily lives, if we choose the daily hours as "fasting hours" (it would mean not eating anything, for example, from eight in the morning to eight in the afternoon).
Another simpler way to do it would be eating dinner early or delaying breakfast a bit, and leaving as hours of fasting the closest to go to sleep and those during which we are sleeping. This strategy has already proven effective when it comes to losing weight and improving our health, as it helps us to follow the circadian rhythms of our body.