Understand how intermittent fasting works and what the risks are

Intermittent fasting has become popular in recent years due to the effects it has on the body, which range from fat loss to cellular repair. The idea of ​​practice, however, did not arise for aesthetic purposes. Dating back to the 2000s, to study high-performance Muslim athletes during Ramadan, that is, a period of fasting from dawn to dusk that occurs annually. Its popularity only occurred years later with the book 'The Diet Method', by Mónica Katz.Â

It can be practiced in several ways, including the 5:2 method, which involves eating normally for five days and fasting for the other two, or alternating periods of eating and fasting throughout the day. Although studies suggest that intermittent fasting can have positive health effects, such as reducing inflammation and improving conditions such as Alzheimer's and arthritis, it is important to consider each person's individuality when adopting this style. food.Â

The quality of the food consumed when breaking the fast is also crucial, as foods high in fat, sugar or sodium can neutralize the benefits of the practice. Proteins, fiber and healthy fats are recommended for the diet, such as vegetables, eggs, fish, nuts and avocado. Supervision from a nutritionist is advisable to ensure that intermittent fasting is safe and effective, tailored to each person's individual needs and health goals.

Effects on the body

The journal Nature Medicine published a study analyzing the benefits of intermittent fasting, which are the most effective reduction in the risk of type 2 diabetes compared to a daily calorie restriction diet . It was observed that those who practiced three non-consecutive days of fasting, with a restricted eating gap from 8am to 12pm, had greater glucose tolerance after six months than those who adopted a conventional diet.Â

Insulin sensitivity was also greater in participants in the intermittent fasting group, in addition to experiencing a significant reduction in blood lipid levels. Other research by researchers at the University of California San Diego School of Medicine suggested that intermittent fasting may help delay the onset of Alzheimer's.

Furthermore, the importance of not only the foods consumed during the eating window, but also meal times, is important in determining weight gain. Research published in the journal Cell Metabolism indicated that eating during the day, until late afternoon, can result in weight loss and improved insulin sensitivity, compared to starting the eating window in the afternoon and ending it. her at night. Experts recommend aligning eating windows with the body's natural circadian cycle, preferably between 8am and 12pm or 8am and 4pm, to optimize health benefits.

_{Experts recommend following the Arcadian cycle (Photo: reproduction/Vecteezy)}

Care for practice

Although there are some benefits linked to intermittent fasting, most studies on the subject were carried out in animal models, raising the need for caution when interpreting results in humans due to the differences between organisms. Experts also warn of the lack of studies on the possible risks of this practice and question its viability as a sustainable lifestyle.Â

The practice of intermittent fasting can lead to hypoglycemia and is not recommended for pregnant women, nursing mothers, children, adolescents, the elderly, patients with type 1 diabetes and immunocompromised people. Furthermore, symptoms such as headaches, dizziness and difficulty concentrating can be observed during the period of food restriction, highlighting the importance of an individualized assessment before to adhere to this diet.

Featured photo: Even with its benefits, intermittent fasting is not recommended for some people (Reproduction/Master1305/Freepik/ClÃnica WA)