The benefits of intermittent fasting: a nutritionist's opinion

Intermittent fasting is a nutritional system that involves intermittent food refusal.

One of the most popular is the 16/8 scheme – a complete refusal to eat for 16 hours a day, and you can eat food for 8 hours. This option is considered the most effective and comfortable.

Certified nutritional consultant, nutritionist and health coach Miroslava Ulianina spoke specifically for VITAGURU about the benefits of such a nutrition system, its contraindications, how often such fasting can be practiced, and who this option is most suitable for.

Most importantly, the expert stresses, intermittent fasting is not a diet.

“In English,”diet”means “eating behavior”, but in our culture, “diet” has a different meaning, and is usually associated with certain restrictions.

I am against any diets because a person who adheres to any diet, for a certain period of time cuts back on certain foods, micro- or macroelements, limits oneself, and when the diet ends, gains weight, there is a huge rollback. Healthy eating should become a way of life, “says Miroslava.

The essence of intermittent eating is that you eat certain hours of the day, and don’t eat at certain hours of the day.

“Intermittent fasting is an absolutely normal and very rational dietary system, which has many advantages, not disadvantages, if you follow it correctly,” the nutritionist emphasizes.

It has been scientifically proven that the shorter the time interval between when we eat and the longer it takes for the body to rest and process food, the better.

“Based on the human biorhythms, all processes in the body, including digestion, are most active during the daytime. With intermittent eating, you also need to follow biorhythms – the time when the body’s digestive system works as efficiently as possible. Therefore, the 16/8 scheme is very convenient: in the evening, night and early morning you do not eat, but for example, from 10:00 to 18:00 – you eat food,” says Miroslava Ulianina .

It is very important that in these 8 hours a person gets the maximum amount of the right fats, proteins and carbohydrates.

“But this does not mean that all 8 hours you are constantly eating something or snacking. This period of time should be clearly divided into two or three meals, preferably two, because this is a good interval during an eight-hour meal.” dietitian recommends.

According to the expert, intermittent eating can be practiced every day.

“This is not some kind of fasting in the literal sense, when you do not eat for 24 or 32 hours. This is an absolutely normal option for proper nutrition. Especially for residents of a metropolis, when you work in an office, and when you do not have much physical activity, then two full meals are very convenient “, – emphasizes Miroslava Ulianina.

The main benefit of intermittent eating is that when the body goes into a “hungry” mode, the processes of breaking down fat instead of glucose are triggered. This is a natural mechanism that allows you to get rid of the effects of overeating.

“In addition, the process of autophagy is enhanced – when the body gets rid of parts of its non-viable cells. And this happens only when we do not eat. Also, during sleep, there is an increased production of growth hormone. This is the hormone that gives a powerful stimulus to cell renewal, to build muscle and utilize fat and fat tissue, “says the nutritionist.

An important advantage of this diet is that intermittent fasting normalizes blood sugar levels, the balance of the hormones insulin and leptin, and also reduces the level of bad cholesterol.

If we talk about contraindications for intermittent fasting, then it is very important to consult with a specialist.

“If a person has certain diseases – diabetes, digestive problems, gastritis, hormonal disruptions, it is worth, of course, to consult with a nutritionist.

Any nutritional system should be developed individually for each person so as not to harm.

It is necessary to pass a go througha ist of tests, and only based on these data, the specialist will be able to develop a nutritional system that is optimal for you, “advises Miroslava Ulianina.

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