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BENEFITS OF INTERMITTENT FASTING
Before mentioning the many benefits of intermittent fasting, it should be noted that this practice only stipulates the time in which to eat or perform the fast, but does not focus on an even more important issue: the food you eat.
Depending on the quality of the food you consume in those hours of the nutritional window, you will enjoy the benefits of this famous practice in all its essence. That is, it will be useless to perform intermittent fasting if you base your diet on ultra-processed foods, high in saturated fat, sugar and salt. To achieve the benefits of intermittent fasting, we must focus our diet on a healthy and balanced dietary pattern with a large contribution of plant-based foods. They are: fruits, vegetables, legumes, seeds, whole grains.
On the other hand, we must emphasize that intermittent fasting has proven to be effective in weight loss, which makes this method a valid option to promote body weight loss by restricting the daily intake of calories.
Also, intermittent fasting has been observed to improve some biochemical parameters related to inflammation.
HOW INTERMITTENT FASTING CAN HELP YOU TO LOSE WEIGHT
To explain how intermittent fasting can help you lose weight, we must first understand how certain mechanisms in our body work.
The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined cereals (for example: white flour, white rice, pasta, etc.), quickly break down into sugar, which our cells
They use them to get the energy they need. If our cells do not use up all the sugar, we will store the excess in our fat cells as fat. But sugar can only enter cells with the hormone insulin, which we have all heard of at some time. Insulin, in turn, carries sugar into fat cells and keeps it there.
Between meals, as long as we do not consume any type of snack or snack, our insulin levels will drop and this will cause our fat cells to release the excess sugar previously stored and use it for energy. So we will lose weight if we let our insulin levels drop.
Once you understand this concept, it is easy to explain why intermittent fasting can help you lose weight. The idea of intermittent fasting is to allow insulin levels to drop low enough and for long enough for us to burn fat.
Next, we want to give you some tips to be able to enjoy intermittent fasting healthily:
- Avoid sugars and refined grains.
- Eat fruits, vegetables, legumes, whole grains, foods rich in vegetable protein and healthy fats, such as extra virgin olive oil (EVOO).
- Stay active during the day and exercise your muscles.
- Consider first a simple intermittent fasting modality that works well for your body and schedule.
- Try to avoid snacking or eating at night.