The benefits and harms of intermittent fasting: how to become slimmer and not ruin your health

Intermittent fasting (IF) is a very popular diet now.

It is believed to promote weight loss and improve health. The essence of intermittent fasting is not to limit the consumption of specific products, but to regulate the time between meals .

Instead of constantly snacking, you limit your eating to certain time frames and fast the rest of the time.

Sounds simple, but like any diet, IG has its pros and cons, which need to be carefully weighed before starting. Let's figure it out together with trainer and nutritionist Yuliana Kuznetsova .

Let's start with the benefits of intermittent fasting

Weight loss. This is perhaps the most obvious benefit. By limiting the time you eat, you automatically reduce the total number of calories you consume.

When the body does not receive a constant supply of energy, it begins to use stored fat reserves for energy, which leads to weight loss.

However, it is important to note that weight loss depends on the individual characteristics of the body and compliance with the overall calorie deficit. IG is not a magic wand and without control over the quality of food, the effect will be minimal.

Improved insulin sensitivity. Long periods without food allow the body to restore insulin sensitivity. Insulin resistance is a serious problem that can lead to the development of type 2 diabetes.

IF may help lower blood sugar levels and improve pancreatic function. This is especially true for people with prediabetes or existing type 2 diabetes, but it is important to consult a doctor before starting IF.

Some studies suggest that IG may reduce levels of inflammation markers in the body. Chronic inflammation has been linked to the development of many diseases, including cardiovascular disease, arthritis, and cancer. However, more research is needed to confirm this link and understand the mechanisms of action.

During prolonged fasting, the body initiates the process of autophagy, the self-cleansing of damaged components by cells. This can promote cell regeneration and slow down the aging process. Although scientific research in this area is ongoing, the potential for autophagy to improve health is significant.

The Harm of Intermittent Fasting

Hunger and weakness. Limiting the time of food intake can cause a feeling of hunger and weakness, especially at the initial stage. This can lead to a decrease in physical activity and a worsening of mood. It is necessary to gradually switch to the chosen IF regimen and carefully monitor your well-being.

An incorrectly chosen IF regimen can slow down your metabolism, which will make it difficult to lose weight. In addition, a sharp restriction of calories can lead to a loss of muscle mass. It is important to combine IF with regular exercise and a balanced diet.

IG may worsen existing eating disorders or trigger their development. Constant monitoring of meal times and strict restrictions may lead to emotional overeating and feelings of guilt.

For some people, IG may cause digestive problems such as heartburn, constipation, or diarrhea. This is especially true for people with existing gastrointestinal problems.

IG is not recommended for pregnant and breastfeeding women, people with type 1 diabetes, and those who suffer from digestive diseases or are underweight. Consultation with a doctor is required before starting IG.

How to Get Slimmer and Not Damage Your Health with Intermittent Fasting

Choose a suitable regimen. There are many IF regimens - 16/8 (16 hours of fasting, 8 hours of eating), 5:2 (5 days of normal eating, 2 days of restricted calorie intake), alternate daily fasting, and others. Start with a less strict regimen and gradually move to a more strict one if you feel comfortable.

During meal times, eat healthy foods rich in protein, complex carbohydrates, and healthy fats. Avoid processed foods, sugar, and saturated fats.

Combining IF with exercise will help maintain muscle mass and speed up your metabolism. Drink plenty of water throughout the day, especially during fasting.

If you feel hungry, weak or uncomfortable, you need to adjust your regimen or stop fasting. Before starting fasting, be sure to consult with your doctor or nutritionist, especially if you have any medical conditions.

IG is just one of the tools to achieve your goals. Carefully monitor your body and if you feel unwell, be sure to seek help from a specialist.

Remember, health is a priority and the right approach to losing weight is gradual lifestyle changes, not short-term strict restrictions!