types and benefits of this new way of eating to be thin and healthy



What is this new way of eating that has conquered celebrities and nutritionists? We explain how to follow it and what its benefits are.

Intermittent fasting is an ancient secret to health that is part of the history of mankind. However, its benefits seem to be such that it has been rescued from the ancestors of history to become the fad diet.

Its success is such that since 2010 the number of internet searches for “intermittent fasting” has increased by about 10,000 percent, and most of this increase has occurred during the last year.

But What is this new way of eating that adds followers daily and has conquered celebrities and experts? Fasting is not not eating but simply postponing food intake in people who are not underweight and therefore have enough fat stored to live from it. It does not have a standard duration, for example you can fast between dinner and breakfast (between 12 or 14 hours), although the most used method is known as 16/8. In this case, you have to fast every day for 16 hours and you can eat for 8 hours. This ends up assuming a reduction of about 300-500 kcal per day. For example, if you make the first meal at 12, you have until 8 in the afternoon to eat. During this time yes can be ingest liquids as water, infusions or vegetable broths.

Famous as actresses Jennifer Aniston Y Reese witherspoon They have ensured that they fast for 16 hours daily and do not eat any solid food to stay thin and healthy. Also the spanish Elsa Pataky has confessed that The 16/8 method is the secret of his body. In an interview with “Hola” magazine, he revealed that He has dinner with his children at 6:30 p.m. and does not eat again until 10 or 11 the next day.

There are two major types of intermittent fasting: daily and weekly. That is, fast a few hours each day or make a very large caloric reduction two days a week. These are the most popular methods:

  1. 5: 2 diet: For two days a week you reduce your calorie intake to a maximum of 500-600 calories a day. The days do not have to be consecutive. The another five days you can eat whatever you want although being careful with ultraprocessed products.
  2. Method 16/8 or Lean Gains protocol: It is the one that has more followers and the most recommended by nutritionists. With it you can eat for 8 hours and fast 16. Ideally, most of the fast is during the hours of sleep which will make the method more bearable. It would consist, for example, of skipping breakfast, eating at 12:00 and dining at 8:00. Despite its simplicity and ease in carrying it out This method has proven effective in reducing body fat without damaging fat-free mass.
  3. 12/12: 12 hours of fasting and 12 hours to eat. You do this by advancing dinner time a bit and delaying breakfast time.
  4. Fasting on alternate days: One of the diets that fits this fasting structure is the Eat Stop Eat (eat, stop, eat), which consists of fasting for 24 hours during alternate days.

Intermittent fasting has multiple benefits for our body and after 12 or 14 it can already be considered satisfactory so even if we are only able to fast for twelve hours, for example between eight in the afternoon and eight in the morning, we would already notice The positive consequences in our body. These are the Main advantages of this new way of eating:

  • It improves body composition, facilitates fat burning without counting calories.
  • Power of ours capacity of attention
  • Insulin sensitivity is improved, which It reduces the risk of diabetes.
  • Help to reduce mortality and delay aging, both physically and at the level of our body.
  • Reduce the inflammation indicators
  • Help to regulate the natural mechanisms of hunger and satiety, you control hunger and free you from food dependence.
  • Help to improve our lipid profile, that is, our cholesterol, In addition to reducing triglycerides.
  • Have positive effects on our neuronal plasticity.
  • Some studies even endorse that Fasting helps fight infections and tumors.

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