Fasting? Business of faithful practitioners or politicians in a protest mood, certainly not a matter of science and health, it seems. Yet, the step from ancient custom to current medical practice took place, with the addition of the adjective “intermittent”, to make abstinence from food modern and feasible in a society, ours, where the goal is not survival. famines, but remise en forme or, at best, the prevention of disease.
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“In ancient times there were occasions when people did not eat for natural reasons. Today, however, it never happens to be without food, unless you follow Ramadam or Lent” he says. Laura Rossi, researcher of Food and Nutrition Creation.
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“It is thanks to the study of populations that fast for religious reasons that we scientists have discovered how an occasional calorie restriction can be protective against certain pathologies”. In addition to reducing the waistline. This explains the revival of fasting and the genesis of the popular diets in which you eat intermittently. The plural is a must: there are periodic fasting regimes, of which for example the mima-fasting and the 5: 2 diet.
The first, lasting five days and rich in soups, goes from 1,100 calories on the first day to 800 on the following; the second, on the other hand, provides for five days of consumption at will and two of fasting, complete or partial, of 500-650 calories.
Then there are the time-limited feeding schemes, in which you eat in a time window of less than twelve hours. The best known is the dinner cancelling, which allows you to sit at the table in the first part of the day and then stay on an empty stomach for the other sixteen to eighteen hours.
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All fasts have a common goal: to obtain the same benefits of normal diets, in terms of health and weight, without constantly punishing themselves at the table. “This is true only if in the moments of diet at will, so when you are not fasting, you follow a balanced diet. Otherwise, if you eat what you want, it cannot work”, explains the researcher.
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Intermittent fasting is the modern version of the ancient food abstinence, but the mechanism that is triggered in our body today is the same as that which occurred in our ancestors. “Everything we eat is transformed into glucose, the fuel of our cells. When food is lacking, the ketogenic mode is activated, in which the triglycerides of the adipose tissue are transformed into ketones, which become the main energy source of the body”, keep it going Rossi.
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You lose weight because the body goes into a deficit of calories and draws from stores, that is, from fat. “Those pads we don’t like, on our thighs or stomach, are there to help us survive the fast.” Adapting entire lean days to everyday life can be more complex than following a normal low-calorie diet. Therefore, a visit to the doctor, both to evaluate the scheme that best suits your habits, and to better calibrate the nutrients, is always recommended.
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But also to enjoy all the benefits of fasting, which would not end with weight loss. This is what a review published in 2019 from the The New England Journal of Medicine, according to which evidence is accumulating that in the diet dinner cancelling the metabolic transition from glucose to ketones as an energy source (the one that occurs in the hours of fasting) is able to increase resistance to stress, reduce disease and make us live longer.
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“It does not necessarily have a direct effect on our life expectancy. Basically, most of the studies are conducted on cells or animal models”, he is keen to clarify. Rossi, “and those about men are not long enough to confirm the hypothesis.”
Intermittent fasting is not without contraindications: it can be harmful to the elderly and people with oncological, cardiovascular and metabolic diseases. And if your head is spinning, eat or drink something sweet right away, like a slice of watermelon, sweetened coffee or candy.
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Attention
Empty stomach, free mind. According to a survey conducted on a group of Muslim university students, fasting in the month of Ramadam (in which the faithful cannot eat from the first light of dawn until sunset), has a positive effect on the mental well-being of children. Respondents reported greater autonomy and self-acceptance, personal growth and more positive social relationships. The results were published on the Journal of Religion and Health.
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Don’t trust the shakes. Of all the intermittent diets, liquid fasting is the one that generates the most skepticism. It involves the consumption of vegetable-based drinks or broths for seven or more days, interspersed with periods of caloric restriction. And although studies confirm its effectiveness for losing weight, just as much scientific literature expresses perplexity because it could trigger eating disorders in people, especially girls, in which they are latent.
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