THE intermittent fasting is relatively simple to carry out: it consists of not eating anything for a chosen period. There are several forms of fasting, but the best known is 16/8. Concretely, you have 8 hours a day to eat, and 16 hours to fast. With the exception of water, teas, herbal teas or vegetable juices, intermittent fasting involves food deprivation and drinks during a specific time slot.
If this food practice is so much talked about today, it does not date from yesterday! Previously, fasting was practiced involuntarily by our prehistoric ancestors, who, without suffering from starvation, did not have three daily meals, since they essentially depended on gathering and hunting.
Currently, intermittent fasting has become a way of life adopted by a large number of men and women concerned with improving their health, losing weight and return to a more natural rhythm for the body. Top Santé went to meet one of its followers.
“Rapid weight loss that I did not expect”
” I started intermittent fasting on May 15, 2023 with the 16/8 method.tells us Thomas, 28 years old. I felt that I could eat my fill without depriving myself between breakfast, lunch, not to mention a snack if I feel peckish in the afternoon. “.
Thomas decided to fast in the evening, which is a possibility if you choose the 16/8 method. However, you can also choose to forego breakfast or dinner. Everyone must choose the fast that suits them according to their pace and lifestyle.
“In the evening, if my stomach rumbles a little, I make myself a good herbal tea, soup or water. It is no longer a question of making the slightest deviation after a day’s work. My only fear was not to resist aperitifs and afterworks, but I know how to listen to my body when it feels the need to eat in the evening. “.
Indeed, you do not have to conduct intermittent fasting every day of the week for it to benefit you! “I often advise my patients to carry it out two or three evenings a weekwe share Raphaël Gruman, nutritionist. This will be enough to get a result “. The main thing is not to feel frustration in order to hold on for the long term, which is Thomas’ objective.
” I would like to continue to practice fasting for a year to see the results register permanently. Regardless of the number of pounds lost, I hope to improve the quality of my sleep and of course say goodbye to excess visceral fat. “, he confides to us.
Intermittent fasting: why does it work?
” I find in my patients that intermittent fasting is very effective for weight lossconfirms Raphaël Gruman. The mechanism is simple: fasting involves a calorie restriction. Let’s say you had 500 calories on a dinner, if you give it up, it’s 500 calories less for the day. Your body will therefore draw on its reserves for the extra energy. Also, if you banish the evening meal from your routine, you will lose faster in my opinion. At night, some hormone will generate a fat-burning effect “.
After a month and a half of practice, Thomas tells us that he lost nearly six kilograms. “A rapid weight loss that I did not expect, but which could be explained by the fact that I practice fasting during the week. I take advantage of the weekend to treat myself to dinners with family or friends “.
Intermittent fasting: benefits for digestion, sleep and skin
In addition to weight loss, intermittent fasting has many benefits for the body, namely an improvement in digestionsleep, the appearance of the skin or even mood. It’s normal: by giving your body a 16-hour break without food, you allow your digestive system to regenerate more quickly.
If you decide to fast in the evening, be sure to eat your fill at noon and treat yourself to a snack in the afternoon. Choosing to forgo dinner can then be particularly beneficial to sleep. If you eat a large meal in the evening, you will generate heat production caused by digestion. This will interfere with sleep.
Is intermittent fasting suitable for everyone?
Intermittent fasting can work very well and be suitable for some people but also be counterproductive for others. This is the case of people subject to eating disorders (anorexia, bulimia, etc.).
This mode of feeding is beneficial if it is carried out well. Before you start, talk to your doctor or a nutritionist. Note that most experts advise against strongly intermittent fasting to children, people with diabetes, those who suffer from hyperthyroidism, liver failure and those who have a BMI that is too low (>18).
” A person in my professional circle had praised the merits of this technique. I was curious to get started even if I had some preconceptions. I then consulted a nutritionist to take stock of my health and she explained to me the benefits of intermittent fasting. adds Thomas.
