The nutritionist Elaine de Pádua explains that the addition of intermittent fasting is a practice that involves the total or partial restriction of food consumption, consequently of energy. According to the professional, intermittent fasting can be practiced in several ways: every day, every other day, every 3 days or among other intervals. “The diet can last, 12, 16 or 24 hours. Studies suggest that, when performing this restriction, substantial weight loss (5-10% of the initial body weight) occurs, in just 8 to 12 weeks ”, comments the expert.
The nutritionist recommends the diet to people who have been eating a balanced diet for a while and, especially, those who are on a low-carb diet. The most common fast is 12 hours, in which the individual has the last meal of the previous day, sleeps for approximately 8 hours and, then, remains for 4 more hours without eating during the morning. “During the fasting period, the individual can drink only water, coffee or tea”, explains Elaine.
In a study conducted in 2013, individuals with BMIs ranging from 20 to 29.9 kg / m2 were divided into two groups: those who did intermittent fasting and those who did fasting under control. The fast was carried out every other day. The results of the intermittent fasting group called attention: weight reduction (-5.2 kg), LDL reduction, triglycerides, systolic blood pressure, diastolic blood pressure and decreased leptin (hormone responsible for satiety signaling).
“The diet can lead to changes in the hypothalamus, reduced depression, increased concentration and decreased anxiety, and it is important to highlight that before starting the practice, one should seek a professional for correct guidance ”, adds Elaine, who is a graduate student. in Nutrition in Chronic-Degenerative Diseases by the Institute of Research and Teaching at Hospital Israelita Albert Einstein, Specialist in Adolescence for a multidisciplinary team at the Federal University of São Paulo – UNIFESP, post-graduated in Functional Nutrition at the Cruzeiro do Sul University, and is currently a master by UNIFESP. She is also the author of the book “What’s in your son’s plate?”, Editora Alles Trade.
By Antonio Montano