Intermittent fasting helps with weight loss and inflammation regulation. Although it has several benefits, it is not recommended during pregnancy or breastfeeding.
In recent years, intermittent fasting has gained popularity as a method for better weight control or as an alternative way of eating. Although the list of benefits is long, experts indicate that intermittent fasting is not suitable for everyone.
Intermittent fasting is understood as the act of abstaining from eating completely or partially for a certain period of time, before returning to eating regularly.
“When you do this, what happens is that the body switches its energy source. It’s usually glucose and glycogen; when these are depleted, it switches to fat. In other words, with intermittent fasting, the body uses stored fat as an energy source and expends it,” explains nutritionist Gabriela De León.
Fasting is characterized by going 12 hours or more without eating solid foods that provide nutrients. Liquids such as soups, water, or coffee are acceptable. “During this time, the digestive system self-cleans and helps lower blood pressure, control blood glucose levels, and improve gastrointestinal health, among other benefits. But everything depends on each person,” he adds.
Types of intermittent fasting
For some people, intermittent fasting is just another way to eat, while for others it’s a method to control their calorie intake.
Depending on each person’s needs, the Mayo Clinic website indicates that there are several more popular types of intermittent fasting.
- Alternate-day fasting: You follow a normal diet one day and either fast completely or eat a small meal (less than 500 calories) the next day.
- 5:2 Fasting: You eat a normal diet five days a week and fast two days a week.
- Daily time-restricted fasting: You eat normally, but only within an eight-hour window each day. For example, you skip breakfast, but have lunch at noon and dinner no later than 8 p.m.
Although fasts of more than 16 hours also exist, these are used for certain medical examinations. That is, they must be requested by a medical specialist.
Some studies suggest that alternate-day fasting is almost as effective as a low-calorie diet for weight loss. This seems reasonable because reducing the number of calories you consume should help you lose weight.
Is intermittent fasting good for everyone?
Although intermittent fasting offers several benefits, experts indicate that some people should refrain from doing so, as it can cause side effects. It is not recommended for:
- Pregnant women
- Women who are breastfeeding
- Children, adolescents, and the elderly
- Diabetics
- Athletes with specific nutritional needs
- A person suffering from eating disorders
- Extreme cases of stress and anxiety
Intermittent fasting is not a harmful strategy, however, it is recommended that you do it with the help of a health professional.
Benefits and risks of intermittent fasting
Intermittent fasting provides numerous benefits to the body because it prioritizes the consumption of stored fats as an energy source.
The main benefits include weight loss, control of insulin and blood glucose levels, blood pressure regulation, reduced inflammation, improved concentration and productivity, increased energy, and improved mood.
The risks or negative effects are still under investigation. So far, scientific studies have determined that intermittent fasting is not for everyone, as the changes that occur in the body may affect some people more.
Risks include stress, irritability, dehydration, dizziness, halitosis, hunger pangs, hormonal changes, malnutrition, and headaches.
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