Intermittent fasting

What is Intermittent Fasting?

Intermittent fasting is a dietary approach that has gained significant attention in recent years and is even recommended by some experts. It involves restricting food intake during specific time intervals with the goal of enhancing fat metabolism. Its growing popularity is largely due to promising evidence suggesting a role in improving metabolic syndrome, a cluster of conditions characterized by obesity, insulin resistance, elevated triglycerides, and high cholesterol.

Unlike traditional calorie-restriction diets, intermittent fasting is defined not only by what is consumed but also when. Foods are eaten during predetermined time windows, while little to no calories are consumed outside of these periods, which may range from 12 hours to several days. Several approaches to intermittent fasting exist, including:

• Alternate-day fasting (24-hour fasts)

• The 5:2 method (normal intake five days per week, with very low or no intake on two days)

• Time-restricted feeding (e.g., consuming one or two meals within a narrow eating window, fasting for the remainder of the day).

As with all fat-loss strategies, intermittent fasting is effective only when a caloric deficit is maintained. However, studies suggest that intermittent fasting may make this deficit easier to sustain by reducing appetite and improving satiety.

The Physiology of Intermittent Fasting

The primary objective of fasting is to induce metabolic shifts in the body. The feeding-fasting cycle consists of four stages:

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