Interval fasting: What is it, how does it work and who is it suitable for?

The principle of interval fasting is that the body uses its stored energy reserves when it is not receiving food. This can promote weight loss, improve metabolism and even prolong life. This approach to nutrition has been practiced for centuries in different cultures, often for religious and health purposes. Interval fasting is based on alternating phases of eating and abstaining from food. During the fasting period, the body goes into a mode of utilizing internal energy reserves. As a result, fat deposits begin to break down, which leads to a reduction in body weight.

One of the key processes occurring during fasting is autophagy, a mechanism for clearing cells of damaged components. This process promotes cell renewal and, according to some scientists, may slow the aging process. In addition, interval fasting affects the hormonal background. During the refusal to eat, insulin levels decrease, which helps the body to burn fat more efficiently. Growth hormone levels also increase, which plays an important role in metabolism and tissue repair.

Popular Interval Fasting Schemes

There are several common interval fasting regimens, each of which has its own characteristics and suits different people depending on their lifestyle and goals.

• 16/8: One of the most popular schemes where a person eats for 8 hours and then abstains from food for 16 hours. For example, if the first meal is at 12:00 pm, the last meal should be no later than 8:00 pm. The rest of the time, one can drink water, tea and coffee without sugar;
• 5/2: This method provides a normal diet five days a week, and on the remaining two days the caloric intake is limited to 500-600 kcal. On these days, it is recommended to consume proteins and fiber to avoid strong feelings of hunger;
• 24-hour fasting: In this approach a person once or twice a week completely abstains from food for 24 hours. For example, having dinner at 7:00 pm, the next meal is at 7:00 pm the following day. This method requires training and is not suitable for beginners.

Who is suitable for interval fasting

Interval fasting is suitable for many people, but it is important to take into account the individual characteristics of the body and the state of health. By lowering insulin levels and increasing fat burning, interval fasting can help you lose excess weight effectively. It also allows you to control your appetite and avoid overeating. This method of eating helps lower blood sugar levels, increases insulin sensitivity and may reduce the risk of developing type 2 diabetes.

Autophagy, which is activated by fasting, helps to cleanse the body of damaged cells. This may reduce the risk of inflammation and certain chronic diseases. Athletes and active people can use interval fasting to improve fitness, increase endurance and speed up muscle recovery.

Who is not suitable for interval fasting

Despite the benefits, interval fasting is not recommended for certain groups of people. If a person has diabetes, gastrointestinal problems or hormonal disorders, interval fasting can worsen the health condition. Also, during pregnancy and lactation, it is important to get all the necessary nutrients to keep the mother and baby healthy. 

Starvation can lead to deficiencies of important micronutrients. Interval fasting can exacerbate eating problems in those who suffer from anorexia, bulimia, or compulsive overeating. Food restriction can increase stress and lead to increased irritability, especially if the person is already stressed.

How to properly begin interval fasting

In order for interval fasting to be beneficial, it is important to prepare for it properly and gradually adapt the body. An abrupt transition to long periods of fasting can cause stress to the body. It is better to start with an easier pattern, such as 12/12, and then gradually increase the time without food. During meal periods, it is important to eat healthy and nutrient-rich foods. Protein, healthy fats, complex carbohydrates and fiber should form the basis of the diet.

If dizziness, weakness or other unpleasant symptoms occur during fasting, it is worth reconsidering the approach or consulting a doctor. During fasting, it is important to maintain water balance. Water helps the body cope with the cleansing processes and prevents dehydration.

Conclusion

Interval fasting is an effective way to improve health, control weight and increase energy levels. This method is suitable for many people, but it is important to take into account the individual characteristics of the body. Before starting, it is recommended to consult a doctor to choose the safest and most comfortable fasting regimen.