Fasting is voluntary deprivation of food. We must therefore distinguish between complete fasting and intermittent fasting. The benefit of intermittent fasting has been shown, but it seems that there are dozens of ways to do it … Explanations!
Benefits of intermittent fasting: a scientific truth
Published in an American journal a few years ago, a study conducted on overweight patients demonstrated the benefit of intermittent fasting, namely a deprivation of food for part of the day, while maintaining a sufficient energy supply.
These works teach us that the ideal length of a fast to achieve optimal results would be 4 to 8 p.m.. This would allow boost weight loss by mobilizing fat reserves.
This mini-fast would, in fact, block the production of an antithyroid hormone, Reverse T3, secreted by the body and which protects against weight loss.
Fasting in practice: the (right) way to go
Fasting is here qualified asintermittent because we program 2 fasting sequences (Wednesday evening and Saturday morning for example) per week, over a period of two consecutive weeks maximum.
And note that this is done equal calories, since what is not consumed during the “fasted” meal will be consumed on the 2 other meals of the day.
With intermittent fasting, you don’t eat less, you eat at a different pace.
Two options are possible, depending on your lifestyle:
- either we delete breakfast, we fast between the end of dinner and lunch the next day
- either we suppress dinner, we fast between the end of lunch and breakfast the next day.
In both cases, you get to 4 p.m. (night included) without eating, while limiting fatigue and hunger, since we sleep for the most part and this allows you to maintain 2 things:
- relaunch weight loss in the event of prolonged stagnation,
- make up for a gap.
Simple rules that must be respected
During the fasting period, ensure hydration sufficient withwater, tea, coffee, or infusions without sugar (if you put sugar in it, the calorie intake it will provide will “break” the fast and make it ineffective) or vegetable broths slightly salty.
Either way, and by following these rules – no sugar, very little or no salt – you can consume as much as you want.
When all this is well put in place, therefore appears another benefit of intermittent fasting: it is an excellent slimming joker.
Weight loss benefits of intermittent fasting
Intermittent fasting is indeed a real boost to pass a plateau difficult during a weight loss process!
You need to know this before you embark on a weightloss : this one is not always something linear. Obvious to read… less obvious to live!
If you lose quickly at the beginning, you may be faced with slowdowns, sometimes blockages.
So, during your weight loss phase, it is a good idea to resort to this intermittent fasting when it is less than 500 g for two consecutive weeks despite serious monitoring of your diet.
Attention, this slimming joker must remain punctual, it is not a permanent solution, which would gradually eliminate all food pleasure. No need to start intermittent fasting from the outset, hoping to lose weight quickly. It is indeed a slimming booster as part of a seriously followed diet. It must be used in 2 cases:
- relaunch weight loss in the event of prolonged stagnation,
- make up for a gap.
Its use during a diet
These slowdowns in weight loss may be due to rough tracking of your meal plans, oferrors which you may not be aware of … And the deviations, it’s normal, going on a diet is not going back to normal!
This fast is then for you a valve, which ensures flexibility to your weight loss.
Within the Know how to lose weight program we do not forget the benefit of intermittent fasting (called Jeûne Cohen 16h) it is recommended by the dieticians of the program when we want to pass a plateau or give a boost to weight loss (I remind you: when it is less than 500g over 2 weeks), which can happen when you have already lost a certain number of kilos.
Once the weight loss has started again, we resume our normal program. Note that this period of fasting requires special attention from the dietician who follows the one who engages in it.
WARNING !
The intermittent fasting described above should be avoided in pregnant women, to immunocompromised subjects, to diabetics, people with cardiovascular illnesses or who are taking other medications that require food.
