Fasting has become one of the most discussed trends in the health and fitness world. From intermittent fasting (if) to extended fasting, many people turn to these eating patterns in the hope of emitting pounds and improving health.
But is fasting really a magical manufacturer for weight loss or just another temporary fashion?
Professionals
One of the biggest advantages of fasting is its simplicity. Instead of pursuing calories or complying with complicated menu, fasting borders for certain time windows. For many people, of course, this reduces calorie -related recording. For example, a popular method like 16: 8 fasting means that you are fast for 16 hours and eat during an 8-hour window. This usually skips breakfast and lunch and dinner.
If you restrict your dining window, they rather use fewer calories. This can feel like they are eating less without trying it. This facilitates entry into a calorie deficit, which is the focus of a weight loss plan.
Some studies indicate that fasting can improve insulin sensitivity, which can help your body use saved fat more efficiently. This can be particularly advantageous for people with insulin resistance or type -2 -2 -diabetes (although this should be done under medical supervision).
After a certain time without food, your body begins stored fat for energy. This metabolism change from burning glucose to combustion of fat can accelerate fat loss, especially with longer fasting or a consistent intermittent fast.
Many people report more clear thinking, an improved energy level and reduce the inflammation of fasting. There is also some evidence that fasting can promote the repair and durability of the cells, even though more human studies are required.
Disadvantages
Long hours without eating is not easy for everyone. Some people fast to keep fasting too restrictive or difficult, especially on long or social events. One of the usual fasting of fasting is the tendency to be over -eating when the fasting window ends. This can negate the calorie deficit and even lead to weight gain if they are not carefully managed.
In the early stages, fasting fatigue, irritability, dizziness or brain fog can cause. These side effects often go after time, but can be difficult for some to adapt.
Fasting is not recommended for everyone. People who are pregnant or breastfeeding women, people with eating disorders and people with certain diseases (especially diabetes or low blood pressure). Children or adolescents are also not good candidates. Always ask a health service provider before starting a fasting program. If fasting leads to fewer meals and a lower overall absorption of food, there is a risk that not enough essential nutrients will get
Fasting can be a powerful tool for weight loss if they are carried out correctly and sustainably. It is simple, flexible and often effective. It is not a uniform solution. When you think about fasting, you will slowly start, listen to your body and concentrate on nutrient -rich meals when you eat. Most importantly remember that the best weight loss method is the one you can stay in the long term.
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The influence of the intermittent fasting on the body composition and cardiometabolic results in overweight and obese adults: a systematic review and meta -analysis of randomized controlled studies | Nutrition Journal | Full text
Intermittent fasting and obese health results: A review of the meta-analyzes of randomized clinical studies | Nutrition, obesity, movement | Jama Network Open | Jama network
Dr. Megan Johnson McCullough has a fitness studio in Oceanide Ca called Fit of every body. She received her doctorate in health and human performance, MA in Physical Education & Health Science, and is a NASM master and trainer. She is also a professional natural bodybuilder, fitness model, wellness coach and Afaa Group training Instructor. She also has 6 books on Amazon.