In general terms, fasting It consists of totally or partially abstaining from eating or drinking for a certain period of time, although non-caloric drinks can be included during the time in which it is carried out. There are various ways to fast, both for long periods, for example, for three days or the so-called intermittent fasting, in periods of 24 hours (every other day).
A simpler way to fast is time-restricted eating. In this case, you eat it every day, but the number of hours dedicated to it is reduced. For example, you can take daily intakes in a period of 10 hours and fast for the remaining 14. During the fasting period, cells lack their main source of energy: nutrients.
The cells have to adapt to this situation and, consequently, the body modifies its metabolism to look for other means of obtaining the necessary energy. To do this, the liver adapts the metabolism and manufactures chemical compounds called ketone bodies as an alternative source of energy. Finally, fatty tissue releases stored fat reserves.
Fasting protocols affect our entire body. It tends to lower blood pressure, increases the control of blood glucose levels, reduces intestinal inflammation and improves the state of the intestinal microbiota. But, it is also possible to lose muscle mass when fasting.
“Fasting can help improve the quality of aging, as we are studying in our research group, but it also seems to generate a greater feeling of hunger. Regarding weight control, this practice can effectively help you lose weight and, more importantly, reduce fat mass,” they detailed. Lidia Daimiel Ruiz, José Antonio Celada Guerrero and Yolanda Jiménez Pérez They are researchers of IMDEA Food Institute to The Conversation portal and reproduced by the BBC.
“Some studies have suggested that adherence or compliance with fasting protocols is greater than that of conventional calorie-restricted diets. As for the existing modalities, time-restricted intake is easy to apply in our daily lives and provides benefits, as long as it is early. By this I mean that, as has been proven, doing the fasting period in the afternoon provides more benefits. In fact, the results indicate that abstaining from eating in the morning does not imply any benefit,” the researchers advised. In any case, it is suggested that a nutritionist recommend the application.
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