Intermittent fasting, far from being just a recent fad, is based on ancient practices. For centuries, across different cultures and civilisations, fasting has been used for spiritual, survival or health reasons. Today, this approach is being reinvented to meet the challenges of our times: weight loss, energy regulation and overall well-being.
How does this way of eating work? What are its benefits and drawbacks? Is it suitable for everyone?
In this article, find out about the fundamental principles of intermittent fasting and its real impact on the body.
What is intermittent fasting?
Fasting involves going without food in order to cleanse the body, eliminate accumulated toxins and regain fitness and vitality. Intermittent fasting alternates periods of fasting with periods of normal eating. It can be practised over a short or extended period, depending on the method chosen and the objectives pursued.
There are several intermittent fasting protocols:
- 16/8 fasting: Ideal for beginners, this alternates a 16-hour fasting phase with 8 hours of normal eating. This means skipping either breakfast or dinner. This is the most commonly practised method today. Easy to adopt, it can become a long-term eating pattern.
- Fasting 36/12 or ‘alternate fasting’: Suitable for experienced people, this consists of eating only every other day, with a 36-hour fasting phase between two 12-hour eating phases.
- Fasting 20/4 or ‘warrior fasting’: Here, you fast for 20 hours and eat over a 4-hour period. For example, two meals can be taken between 2pm and 6pm, followed by a fast until 2pm the day after.
- 5/2 fasting: This method involves eating normally for 5 days and reducing your calorie intake by more than 75% over the remaining 2 days, whether consecutive or not. This helps reduce overall calorie intake and promotes weight loss.
For fasting to be effective and achieve the desired results, it is essential to respect the mealtimes and maintain a healthy, balanced diet. It is also advisable to drink plenty of fluids, including during the fasting phases. Water and non-caloric drinks such as herbal teas are permitted. This helps prevent dehydration, facilitates the elimination of waste products and helps reduce the feeling of hunger. Tea and coffee should be avoided because of their stimulating effect on the nervous system.
What are the benefits of intermittent fasting?
Intermittent fasting offers a number of physical and mental health benefits. Its benefits include the following:
- Improved digestion
- Improved quality of sleep
- Improved skin tone
- Improved concentration
- Increased energy
- Reduced high blood pressure
- Reduces inflammation and pain
How can intermittent fasting help you lose weight?
Intermittent fasting is often used as a method to promote weight loss. By limiting eating periods, it helps to reduce overall calorie intake while improving the regulation of hunger and satiety. The body then draws on its fat reserves to produce energy, which helps to reduce body fat. In addition, fasting can stimulate the metabolism and improve insulin sensitivity, facilitating more efficient calorie and nutrient management.
However, to be effective and long-lasting, fasting must be practised with care. For example, if fasting is undertaken too strictly or in the short term without any real dietary education, it can cause a yo-yo effect, with a rapid regain of the weight lost at the end of the restriction period.
Are there any risks or contraindications to intermittent fasting?
Depending on the type and duration of fasting, undesirable effects may occur, such as :
- Dizziness and headaches due to changes in metabolism
- Muscular weakness
- Aggravation of pre-existing eating disorders
- Negative psychological effects (stress, anxiety, etc.)
- Impact on social life
Intermittent fasting is not without risks. If poorly supervised, it can lead to nutritional deficiencies, muscle loss, metabolic imbalance and even aggravation of certain illnesses.
It is therefore not recommended for children, adolescents, pregnant or breast-feeding women. Elderly people, as well as those with heart disease, blood sugar problems or acute illnesses, should be accompanied by a doctor when setting up and monitoring the programme.
It is also not advisable to start fasting during periods of great fatigue or stress. If in doubt, consult a doctor or fasting specialist.