MLess angial to live better and longer: a fascinating concept, supported today by a growing number of scientific studies. But be careful, fasting does not mean deprivationbut but conscious choice And strategic. I myself, as a specialist in food science, practical intermittent fasting 16: 8 twice a week, in a balanced and sustainable way. Here are the main types of fasting, the benefits of caloric restriction, and the fundamental rules for a safe and effective approach.
What is fasting and what it really is used
Numerous scientific research suggest that the caloric restriction and intermittent fasting They can improve insulin sensitivity, lower systemic inflammation levels. But also activate the processes of autophagythat is, “deep cleaning of the cells” up to the removal of damaged cells and senescent harmful to health, contributing to the mechanisms of repair and cell regeneration.
In fact, therefore, to help remain healthy and increase life expectancy. After this explanation, it should appear clear that the main purpose of this practice is not weight losseven if in part it can be of help especially to maintain an adequate weight.
Not all fasts are the same: here are the main ones
1. Intermittent fasting (intermittent fasting)
It is the most popular for its flexibility and simplicity. It provides for the alternation of hours in which you can eat and hours of fasting. The most common variants:
16: 8 → He fasts for 16 hours and eats in the remaining 8 hours.
5: 2 → We normally eat for 5 days, limiting calories to 500-600 in the other 2.
Omad (One Meal a Day) → One meal a day.
Jumping dinner what is it for?
Protocol 16: 8 is particularly effective if you skip dinner, because the main processes of hepatic detoxification And cell regeneration They take place during sleep, and it is therefore important not to have the active digestive system at that moment. It is, in fact at this stage that the precious is activated autophagy mechanismwhich needs a slightly prolonged fasting. The safest way to practice fasting 16: 8 is to limit it to 2-3 days a week, always within a balanced and personalized food plan, perhaps before and after the weekend in which we perhaps exaggerated a little with food.
Who can benefit from it
People with insulin resistance or metabolic syndrome. Those looking for an effective method to lose weight and improve body composition. Or those who need to regularize blood sugar.
Who should be careful
Women with hormonal imbalances or irregular cycle, people with hypothyroidism or chronic stress, athletes or subjects with low muscle mass.
To those who are contraindicated
Type 1 diabetes: fasting can cause serious hypoglycaemias in those who take insulin or hypoglycemic drugs.
Eating behavior disorders (Anorexia, Bulimia, Bed): fasting can trigger repercussions and worsen the relationship with food.
Pregnancy and breastfeeding: In these phases, energy needs have increased and fasting can interfere with fetal development or milk production.
Underweight subjects or in a state of clinical malnutrition.
Contraindications to be evaluated with a professional
Biliary stones: prolonged fasting can increase the risk of calculations, especially in predisposed subjects.
Gastrointestinal pathologies that require small and frequent meals.
People with hypothyroidism Not compensated or with a high level of chronic stress, due to the hormonal impact of prolonged fasting.
Pharmacological therapies which require hiring on full stomach or at precise times.
Fasting does not mean deprivation, but conscious and strategic choice (Getty Images)
2. Prolonged fasting
Prolonged fasting extends over 24 hours and can last several days. It is believed that it can particularly activate autophagy processes, or the removal of damaged cells, contributing to cell regeneration. However, this practice requires careful medical supervision, since it can involve significant risks.
3. Fasting Mimato
The fasting fast, developed by Dr. Valter Longoprovides for a low calorie diet for about five days, rich in healthy fats and poor in carbohydrates. This method aims to obtain the benefits of fasting without completely eliminating food, but is complex to follow without a professional guide and often requires the purchase of specific kits.
The importance of being followed by a professional
Fasting may seem simple to apply, but bad management can cause more damage than benefits. Among the risks there loss of muscle mass If you do not take the right amount of calories and proteins in the power window. Hormonal drop or thyroid dysfunctionespecially in women.
Slowdown in metabolism In case of excessive calorie restriction (typical situation). Eating behavior disordersespecially if you tend to obsessive control.
The support of an expert professional is fundamental, to adapt the protocol based on sex, age, lifestyle and body composition.
Who can benefit from it
People with insulin resistance or metabolic syndrome. Those looking for an effective method to lose weight and improve body composition. Finally, those who need to regularize blood sugar.
Who should be careful
Women with hormonal imbalances or irregular cycle.
People with hypothyroidism or chronic stress.
Athletes or subjects with low muscle mass.
Absolute contraindications
Type 1 diabetes: fasting can cause serious hypoglycaemias in those who take insulin or hypoglycemic drugs.
Eating behavior disorders (Anorexia, Bulimia, Bed): fasting can trigger repercussions and worsen the relationship with food.
Pregnancy and breastfeeding: In these phases, energy needs have increased and fasting can interfere with fetal development or milk production.
Underweight subjects or in a state of clinical malnutrition
Related contraindications to be evaluated with a professional
Biliary stones: prolonged fasting can increase the risk of calculations, especially in predisposed subjects.
Gastrointestinal pathologies that require small and frequent meals.
People with hypothyroidism Not compensated or with a high level of chronic stress, due to the hormonal impact of prolonged fasting.
Pharmacological therapies which require hiring on full stomach or at precise times.
Conscious longevity: the philosophy of the Hara Hachi Bu
A virtuous example comes from Okinawa, Japan, where the inhabitants practice theHara Hachi Bu: Eating up to 80% of satiety. This approach reduces chronic inflammation and oxidative stress, two of the main enemies of longevity. The principle is always the same: fasting yes, but with awareness.
Fasting is not a fashion, but a scientifically valid strategy for improving health and longevity. However, it is not suitable for everyone and does not replace a healthy lifestyle.
Who is Dr. Federica Almondo
Dr. Federica Almondo
Nutritionist Food science specialistformed at the center of dietology and obesity of the San Raffaele hospital in Milan, Dr. Federica Almondo is one of the most recognized and appreciated professionals in the sector. Founder of Cerva 16- Nutrition and anti-aging centeris also the protagonist of various apparitions on heads and radio-television channels. Author of the book “The healthy feeding of the child from 0 to 10 years” (Mariotti, 1995)of publications on International Journal of Obesity and guest of various television broadcasts.
Over the years he has dedicated himself to the deepening of All new border disciplines in the Food Field and anti-aging via high-formation in Nutraceutical, nutrigenomics, nourigenetics, epigenetics, metabolomics. Is an expert in Ketogenic therapies (Nutcheso scientific association), in Nutritional medicine And Metabolomics (Einu.m European Institute of Nutritional Medicine) and in Systemic medicine (Aime.s Italian Systemic Medicine Association). Is Socia Sinut (Italian Society of Nutraceutica), AIMES (Italian Association of Systemic Medicine), AIMF (Italian Association of Functional Medicine) and attended the Microbioma School (Turin). I level master in Psychic Neuro Endocrine Immunology (pnei), is also “Breathing scientist” (for stress management, 2024).
Co-founder of Cerva 16innovative functional, regenerative, enhancement and anti-aging medicine center. D.ssa Almondo is a nutritionist, a specialist in nutrition science, is an expert in nutrigenetics, nutrigenomics, nutraceutical, metabolomics, ketogenic diet, epigenetics, epigenomics, breathing and in anti-aging medicine.
Thanks to the multiple and diversified skills, its activity includes dietotherapy and avant -garde specialist services And it stands out for the ability to find effective solutions even to the most complex problems related to food.
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