One day we eat, the other not. Or you sit at the table for breakfast and lunch, but skip dinner and fast until the next morning. These are just two of the eating patterns based on intermittent fasting. Diets, that is, which, taking inspiration from ancient traditions and religious practices, alternate more or less long periods of strong caloric restriction with moments of normal energy intake.
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“Nutritional therapies can be considered useful for promoting cellular autophagy. That is, explained in a very simple way, the body’s ability to renew itself and eliminate damaged cells ”, he explains Manon Khazrai, professor of Food Sciences at the Campus Bio-Medico University of Rome. “They can be useful for quickly losing fat and weight if you are obese or overweight. While those who want to get rid of a few kilos for the costume fitting could have a result in the short term, but then regain their original weight if they do not change their lifestyle “.
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Intermittent diets stand out essentially into two categories. There are those a periodic fasting, which includes the famous fasting mime created by the biologist Valter Longo and the diet 5: 2, structured in two days of fasting and five of consumption at will. Then there are the time-limited feeding schemes, in which food intake is concentrated in a time window of less than twelve hours. The best known is the so-called dieta “dinner cancelling”, which allows you to eat in the first eight hours of the day and then fast for the other sixteen, even if the window can be anticipated or delayed depending on your preferences.
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As the chetogenica, intermittent fasting has its effectiveness in the short term because it leads to weight loss relatively quickly. “In times of fasting or strong caloric restriction, in fact, a mechanism similar to that of ketosis is triggered, in which the body begins to derive energy also from fats, causing a reduction in weight, fat mass and waist circumference”, continues l expert. Like the ketogenic diet, however, it needs a specialist to be followed and balanced correctly.
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“Among all the schemes – underlines the nutritionist – the most common are those of the mima-fasting and the 16: 8 method. The former can only be followed for one week every three to six months. But more than weight loss, it aims to regenerate the body’s cells and keep us in good health with a view to living longer. In fact, those who decide to practice it often follow all the dictates of the longevity diet, a diet always studied by Longo “.
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The intermittent fasting 16: 8, on the other hand, it has an eight-hour window in which you eat, following a low-calorie diet but balanced in all nutrients, and a sixteen-hour window in which you are fasting. “It can be prescribed for people who are a little messy, who already tend to skip meals due to lifestyle or work habits. Who, for example, does not have breakfast or, for work commitments, arrives until the evening without eating. It can’t work – he concludes Khazrai – on those used to having breakfast, lunch and dinner ”.
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Especially if you live with other people: the social and family feasibility of these diets, the experts write, can be difficult, both from a practical and relational point of view.
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