Intermittent fasting has become very popular in recent years. It consists of alternating periods of fasting with periods of eating. It can have several modalities or plans, but all of them are based on choosing and maintaining alternate periods of fasting and eating. The most common modalities are: Daily time restricted fasting , in which, on the same day, there is a period of fasting and a period of eating. The most common are 16, 14 ot 12 hours of fasting followed, which correspond to 8, 10 or 12 hours of the day in which food can be eaten. 5:2 fasting in which food is restricted on 2 days of the week, for example 85% of the normal energy intake, and on the other 5 days the diet is normal; Alternate day fasting , that is, every other day, fasting is maintained throughout the day; Periodic fasting , in which you fast 1 or 2 days a week and eat as normal on the other days. The most commonly used form of intermittent fasting is the daily time restricted fasting. It is the simplest to adopt on a daily basis. Does intermittent fasting have advantages over other diets? In nutrition consultations, intermittent fasting is widely sought as a strategy for weight loss. However, the same diets do not have the same effects on different people. Those who defend intermittent fasting highlight advantages not only of weight loss, but also other health benefits. Several studies report benefits of intermittent fasting. In addition to weight and fat loss, it is mentioned, for example, the regulation of cholesterol and triglyceride levels, reduction of blood pressure, improvement of glycemic control, anti-inflammatory effect and even increased longevity. There are also disadvantages described, such as mood changes, irritability, dehydration and water-electrolyte imbalances, in addition to the difficulty of maintaining the regime over time, with many people adopting intermittent fasting for a few months, but then giving up. To benefit from intermittent fasting, it is essential to maintain good hydration and follow a few more rules. Water, unsweetened tea and coffee are allowed during fasting. Outside of fasting periods, overeating should be avoided and a healthy diet rich in complex carbohydrates, protein, fiber, vitamins, and minerals must be maintained to avoid nutritional deficiencies. Exercise must be planned and carried out at the correct time frames in relation to periods of fasting and eating. Intermittent fasting does not appear to have health risks, but it is known that resistance to fasting is not the same in everyone and it is necessary to pay attention to warning signs. Also, intermittent fasting is not recommended for children, pregnant women, women trying to get pregnant or breastfeeding, diabetic patients who experience hypoglycemic crises easily, people with eating disorders, among other health problems. There is still no consensus in the scientific community about intermittent fasting and its advantages over other weight loss methods, for example those based on the Mediterranean diet, are still questionable. Always remember Starting very restrictive diets without advice and support from nutritionists is not a good practice, because these professionals have a very important role. Together with those who seek them, they establish realistic objectives , evaluate the particularities of each person, consider health problems that may be present and advise on the most appropriate diets. The most important is that each person follows the best suited diet and that feel good about adopting it. Author: Tatiana L. Gonçalves Meet the nutrition clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
