Tables and tempting dishes are a common companion of Christmas holidays not only in Bulgaria. After the Christmas season usually comes the time of New Year promises for strict diets. The usual uncertainty about what approach to take for weight reduction. There is an endless amount of information about different diets, both on the internet and in self-improvement books, advice from fitness instructors and even various recommendations for weight-reducing medication.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

One of these approaches is intermittent fasting. This is an approach where calorie intake is restricted, but the focus falls on the amount of time a person can consume food, within a day or week.
One option is to alternate a day with food intake with one during which you fast. The other option, more commonly used, is to alternate 16 hours of fasting with 8 hours of meal time in a 24-hour period. Although both calorie restriction and intermittent fasting can lead to an overall reduction in caloric intake, this is not the focus of intermittent fasting.

As is evident from the name of the approach - intermittent fasting - it is not only the eating period that is important, but also the "fasting". The word in this case is somewhat misleading, as it is not the feeling of hunger that is significant, but the lack of calorie intake during this period. During the fasting period (the 16 hours) the intake of unsweetened teas, water, coffee without sugar is allowed.

How does intermittent fasting work?

The main hypotheses for the effect of fasting on the tissues of the human body are three: 1) reduction of oxidative stress; 2) synchronization of caloric intake with circadian rhythms; 3) ketosis. [1]

The oxidative stress hypothesis is supported by studies that have shown fewer free radicals produced by mitochondria after caloric restriction [2].

Circadian rhythms are changes in biological processes (e.g. hormone secretion) within a 24-hour period. An example is that insulin levels are higher in the morning than in the evening. In view of this, it is suggested that food intake between 8:00 and 16:00 is more favourable compared to eating only in the afternoon hours. Such an approach has been shown to be balgosprious in reducing blood pressure and weight [3].

Analogous to the ketogenic diet, intermittent fasting also increases ketone production. This is a sign that the metabolism begins to use fatty acids, therefore breaking down adipose tissue.

What are the benefits of intermittent fasting?

Intermittent fasting has positive effects on multiple cardiovascular risk factors, including obesity, hypertension, dyslipidemia, and diabetes. In addition, there is evidence of a better prognosis in patients who have already had a heart attack.

In SanaMedic there are specialists who can help you with a diet plan!

Източници:

1. Dong TA, Sandesara PB, Dhindsa DS, Mehta A, Arneson LC, Dollar AL, Taub PR, Sperling LS. Intermittent Fasting: A Heart Healthy Dietary Pattern? Am J Med. 2020 Aug;133(8):901-907. doi: 10.1016/j.amjmed.2020.03.030. Epub 2020 Apr 21. PMID: 32330491; PMCID: PMC7415631.
2. Merry BJ. Oxidative stress and mitochondrial function with aging–the effects of calorie restriction. Aging Cell. 2004 Feb;3(1):7-12. doi: 10.1046/j.1474-9728.2003.00074.x. PMID: 14965349.
3. Moro T, Tinsley G, Bianco A, Marcolin G, Pacelli QF, Battaglia G, Palma A, Gentil P, Neri M, Paoli A. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Transl Med. 2016 Oct 13;14(1):290. doi: 10.1186/s12967-016-1044-0. PMID: 27737674; PMCID: PMC5064803.