The facts in this article will not change your medical advice. So, consult your doctor before radically changing your diet or lifestyle. The article has informational value only.
Fasting in our consciousness is usually related to religious reasons or protests, however, more and more people in the world are “starving” to lose weight or feel better. This diet is called Intermittent Fasting.
Intermittent Fasting At first glance, it contradicts everything that has been told to us over the years about a healthy lifestyle and weight loss: “Eat many times and eat a little”, “Do not starve”, “Breakfast is the most important food of the day”. People who follow fasting usually refuse breakfast. One of the most common methods is a 16: 8 meal plan: you do not eat anything for 16 hours, you have 8 hours to get calories, for example, you eat at 7 and eat nothing until 11 o’clock the next day. Since sleep hours are also set during the “hungry” period, adhering to this regimen is not a big challenge, but how effective is eating like that?
To understand the idea of fasting, we need to be well aware of the processes going on in our body. One of the main tips given to those who want to lose weight is “eat less and exercise more”. It was this method that led the contestants of the American show, Biggest Loser, who lost tens of kilos in front of the audience. The scientists used their data to study the long-term effects of weight loss.
On average, Biggest Loser contestants have gained about 70% of their weight loss over the years again, though do not be in a hurry to conclude that they are “back to old life” and “unwilling”. Research has shown that almost all physiological factors work against a person after losing a lot of weight through calorie restriction.
The heavyweight contestants burned 2607 calories before the show just by breathing and functioning (metabolic rate in normal mode), their weight was reduced after 30 weeks on the show, hence the number of calories the body burns daily (up to 1996 calories), and 6 years after the contestants They almost completely lost weight, they only burned 1903 calories. That’s about 500 calories less than other people of the same weight burn.
Some of the contestants continued to exercise and gain muscle mass, which in all other people also speeded up their metabolism (more muscle needs more calories to continue functioning), although this factor did not speed up their metabolism. Also, the level of hunger did not change. It is as if the body “just can’t understand” that it weighs less now and therefore needs less food.
This means that to maintain weight, contestants must either eat 500 calories less (which is much less than a person of their weight needs to survive) or burn 500 calories more with exercise (this is about an hour of jogging in fast mode). All this against the background of an increased sense of hunger. It is almost impossible to maintain this regime both physically and psychologically.
Why do we advise people to lose weight with more movement and calorie deficit?
The main problem with the calorie deficit method is that it over-simplifies the picture. It creates the impression that energy is stored in one place in the body and is expended from there. It is as if the calories we take in are the same calories we expend, but the calories we take in are redistributed in different ways, making it harder for us to reach our fat stores.
Insulin controls how much supplies need to be taken out of the freezer into the refrigerator in an easy-to-use place, although since it has a “deterrent function”, often removing food from the freezer simply prefers to reduce consumption from the fridge. Consequently, when insulin is high, the less we eat, the less we consume, and the fat reserves remain mostly intact.
Insulin is lowered during fasting. The body first begins to consume the composition of the refrigerator and then moves to the freezer, which is no longer guarded by insulin. This is how fat burning begins. Fasting is an effective method to empty the freezer. For the body to access the accumulated reserves of fat, 10-12 hours must have passed since the last meal.