What Is Intermittent Fasting?

“Now many people are addicted to intermittent fasting, but I heard very different responses (however, as well as different descriptions). What exactly is intermittent fasting? Who is it suitable for and how should you fast?"

Ekaterina, 32

Expert's answer:

Today we can easily and tastefully talk about intermittent fasting (hunger modification) as one of the most effective healing methods. This became possible only because in the 21st century many more people die from excess food than from lack of it.

The healing properties of fasting have been known since ancient times. Therapeutic fasting was prescribed by Avicenna to his patients. Hippocrates said: “When a patient is fed too abundantly, his illness is also fed. Remember - any excess is disgusting to nature. " Hunger treatment was used in the 19th and 20th centuries. One of the founders of this method, the doctor E. Dewey, treated some diseases with dosed fasting. In 2016, the Nobel Prize in Medicine was awarded to the Japanese professor Yoshinori Osumi, who described the physiological and healing mechanism that is activated in our body during intermittent fasting. This process is called autophagy.

What happens to us during a famine? The immune system begins an inventory of internal reserves. And the first thing that happens is the use of reserves of own fat to maintain homeostasis (all indicators of life support) in the norm. Weight is reduced accordingly. And this is already good, because each of us has this "good" stored for several months of life from hand to mouth. In addition, the sensitivity of cells to insulin is restored and carbohydrate and lipid metabolism comes into balance, which means that blood sugar and cholesterol are normalized. Weight loss leads to normalization of blood pressure, restoration of the correct heart rhythm and a decrease in vascular inflammation. But that is not all.

At the same time, the immune system finds, recognizes and also lets into the "furnace" all those cells of our body that, for various reasons, have ceased to function and live according to the rules of health. And this is where the most important effect of intermittent fasting comes in. Practicing it regularly, each of us, in the literal sense of the word, cleanses our body of such cells. This, most likely, is the main therapeutic effect of this technique.

Who can practice this? The safety of the method is as great as you can imagine. After all, each of us, for various reasons, missed one or two meals a day, without consequences for the body. With intermittent fasting, skip one meal, it is better if it is dinner. In other words, you have breakfast, lunch and skip your dinner in the morning. The next morning you have breakfast again. Thus, the body is at least 14-18 hours without food. We drink water, of course! And now comes the golden time for the immune system. Finally, she works in full, and no one bothers her. At the same time, there are no snacks between main meals.

But to skip dinner with health benefits, you need the right breakfast and lunch. To do this, first of all, we reduce the intake of simple carbohydrates. For breakfast, and it should be solid, protein, fiber in the form of fresh herbs and the right fats (avocado, olive oil, coconut oil) are required. Lunch should also be rich in protein, preferably vegetable, along with vegetables and, above all, cabbage.

Thus, by providing the body with enough building material in the form of protein and fiber for the microbiota, it is possible to offer it a break from eating. This tactic can be used 1 to 2 times a week. Then we strive to bring this practice up to 3 - 5 times a week. Important: we don't count calories. It is important to endure intervals of hunger, and not count the number of calories. No special training is required in such a protocol.

Now about the contraindications. Obviously, in acute chronic diseases of the gastrointestinal tract or during exacerbation, the technique is unacceptable. First, you need to relieve the exacerbation and only after that start intermittent fasting, which will restore health. After 1–2 months of practice, you will be amazed at the results. You will be less addicted to sugar. The skin of the face will become clean and elastic. Your beautician will look at you suspiciously. Body weight will decrease, lightness will appear in the body and soul. And, most importantly, there will be a desire to create, love and enjoy life.