Η
intermittent fasting is one
method for losing weight and improving health. It is a dietary practice that involves alternating periods of fasting and feeding. Although it appears to offer benefits, there are also caveats about possible negative effects.
Weight Loss and Health Improvement
Η
intermittent fasting, a diet method that alternates periods of feeding and fasting, has shown impressive results
health benefits, mainly in
weight reduction and
improvement of various biological indicators. The
16:8 diet, one of its most popular forms, limits the eating period to eight hours, while the remaining sixteen hours of the day are fasted. This pace has been linked to a significant reduction in weight and blood pressure, as the body turns to stored fat for energy, promoting fat burning.
In addition to weight loss,
intermittent fasting it appears to improve other health indicators as well. Specifically, the
reduction of postprandial glucose is an important benefit, as high values after eating can increase the risk of
diabetes type 2, a condition closely linked to obesity and unhealthy diet.
In addition, the
intermittent fasting may improve sensitivity to
insulin, allowing the body to manage glucose better. This in turn can reduce the risk of chronic metabolic diseases such as
type 2 diabetes and
obesity. Fasting also encourages autophagy, a process in which cells remove and recycle old or damaged elements, promoting cell regeneration and reducing inflammatory processes.
It is important to mention that the
intermittent fasting it is not a "one size fits all" approach. The success of the method may vary from person to person, which is why an individualized approach and
expert advice before adopting this nutritional strategy. The total
quality and quantity of nutrition during the feeding period remains equally important to maintain a balanced and healthy diet.
How is Intermittent Fasting done?
Η
intermittent diet is a flexible approach to nutrition, based on the alternating rhythm of feeding and fasting. There are several methods, the most popular of which include:
- the 16:8 method (fasting for 16 hours and feeding for 8 hours),
- the 5:2 method (five days of normal diet and two days of minimal calorie restriction)
- the alternate day fasting (fasting every other day).
During fasting periods, it is recommended to
avoiding intake of food and drinks that contain calories, allowing only the consumption of water, calorie-free drinks and black coffee.
The goal of the method is to alternate periods of fasting with periods of normal eating, thus allowing the body to use up stored energy and regulate
metabolism. This practice encourages a more conscious relationship with food, as it requires planning and self-control in food consumption.
16:8 Method Interval Diet Diet
Intermittent fasting weekly schedule
|
Decimal |
Lunch |
Afternoon |
Dinner |
|
1st Choice
|
Toast bread thin slice 2 pcs. Turkey 30 g.
Dirollo cheese 30 g.
Notes: 13:00 p.m
|
Stuffed (tomatoes, peppers, zucchini) 350 g.
Light feta slice 30 g.
|
Dried plums 3 pcs. (metric)
Notes: or 1 glass of natural juice
|
Egg 2 pcs.
Salad 2 fl.
Olive oil 3 tbsp.
Cottage cheese with 4.5% fat 1/2 fl.
Notes: 21:00 p.m
|
|
2st Choice
|
Toast bread thin slice 2 pcs. Turkey 30 g.
Dirollo cheese 30 g.
Notes: 13:00 p.m
|
Grilled fish 200 g. Boiled potato 1.5 fl. Salad 2 fl.
Olive oil 3 tbsp.
Notes:
Fish (weighed without
bones), 150g potatoes
|
Dried plums 3 pcs. (metric)
Notes: or 1 glass of natural juice
|
Toast bread thin slice 2 pcs. Turkey 30 g.
Dirollo cheese 30 g.
Yogurt from milk with 2% fat 180 g.
Notes: 21:00 p.m
|
|
3st Choice
|
Toast bread thin slice 2 pcs. Turkey 30 g.
Dirollo cheese 30 g.
Notes: 13:00 p.m
|
Whole grain spaghetti 1.8 fl. Tomato sauce 2 tbsp.
Salad 2 fl.
Olive oil 3 tbsp.
Cottage cheese with 4.5% fat 0.3 fl.
Notes: 250g spaghetti, 2 tbsp cottage cheese
|
Dried plums 3 pcs. (metric)
Notes: or 1 glass of natural juice
|
Egg 2 pcs.
Salad 2 fl.
Olive oil 3 tbsp.
Cottage cheese with 4.5% fat 1/2 fl.
Notes: 21:00 p.m
|
|
4st Choice
|
Toast bread thin slice 2 pcs. Turkey 30 g.
Dirollo cheese 30 g.
Notes: 13:00 p.m
|
Black-eyed beans 300 g.
Cottage cheese with 4.5% fat 0.3 fl.
Salad 2 fl.
Olive oil 3 tbsp.
Notes: 2 sq. cottage
|
Dried plums 3 pcs. (metric)
Notes: or 1 glass of natural juice
|
Toast bread thin slice 2 pcs. Turkey 30 g.
Dirollo cheese 30 g.
Yogurt from milk with 2% fat 180 g.
Notes: 21:00 p.m
|
|
5st Choice
|
Toast bread thin slice 2 pcs. Turkey 30 g.
Dirollo cheese 30 g.
Notes: 13:00 p.m
|
Chicken fillet 200 g. Krispies nuts 2 pcs. Olive oil 3 tbsp.
Salad 2 fl.
|
Fruit 1 pc. (MIC.)
Notes: or 1 glass of natural juice
|
2 chicken straws 150 g.
Salad 2 fl.
Olive oil 2 tbsp.
Notes: 21:00 p.m
|
|
6st Choice
|
Toast bread thin slice 2 pcs. Turkey 30 g.
Dirollo cheese 30 g.
Notes: 13:00 p.m
|
Oatmeal 1.8 fl.
Tuna fresh/Canned in water 120 g.
Olive oil 3 tbsp.
Salad 2 fl.
Notes: 200g of oatmeal
|
Fruit 1 pc. (MIC.)
Notes: or 1 glass of natural juice
|
Notes: FREE LUNCH
|
|
7st Choice
|
Toast bread thin slice 2 pcs. Turkey 30 g.
Dirollo cheese 30 g.
Notes: 13:00 p.m
|
Butterfly steaks Pork 200 g.
Rice (cooked) white or brown 1 fl.
Salad 2 fl.
Olive oil 3 tbsp.
Notes: 140g of rice
|
Fruit 1 pc. (MIC.)
Notes: or 1 glass of natural juice
|
Egg 2 pcs.
Salad 2 fl.
Olive oil 3 tbsp.
Cottage cheese with 4.5% fat 1/2 fl.
Notes: 21:00 p.m
|
Potential Risks to the Immune System
Nevertheless, there are indications that the
intermittent fasting can have negative effects on
immune system. Studies in mice have shown that skipping breakfast can cause a significant decrease in monocytes in the blood, as well as their migration to the bone marrow, causing increased inflammation upon re-entry into the circulation.
Alternative Methods: Low Calorie Diet
Η
low calorie diet, as
alternative to intermittent fasting, aims at the conscious
reduction of daily intake
calories. This diet approach focuses on consuming fewer calories than the body burns, creating an energy deficit that leads to weight loss. Low-calorie diets usually recommend eating between
1,200 - 1,500 calories the day for the
Women and between
1,500 - 1,800 calories for
men, depending on individual characteristics and nutritional needs.
This method has proven popular and feasible for many, mainly due to its simplicity and flexibility. It can be implemented without the need for strict rules or complicated eating regimens, as long as calories are tracked. Furthermore, the
low calorie diet encourages the consumption of nutrient-dense foods such as fruits, vegetables, proteins and healthy fats, thus offering
significant health benefits.
The
advantages of a low-calorie diet include
boosting heart health and
reducing the risk of chronic diseases, such as hypertension, hyperlipidemia, etc
type 2 diabetes. Additionally, weight loss through a low-calorie diet can improve mobility, reduce joint pain, and improve overall quality of life.
It is important to emphasize that, despite its benefits, a
low calorie diet it must be approached with care and always be personalized according to the individual needs and health conditions of each person. Consult one
specialist nutritionist or doctor before starting a
low calorie diet, especially if you have underlying medical conditions or are taking medication.
Conclusions
Η
intermittent fasting it can offer health and weight loss benefits, but its adoption should be done with caution and a judicious assessment of potential risks. Alternative methods, such as low-calorie diets, may be a better option for some people, especially those who find intermittent fasting difficult. Always consult your doctor before changing your eating habits, especially if you have underlying medical problems.
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