What is intermittent fasting?

Intermittent fasting, or “fasting,” is a practice that involves alternating periods of fasting with periods of eating. It can be practiced regularly, as a dietary habit, or occasionally for a limited period of time.

So to practice intermittent fasting, you just need to alternate, but not only that! You also need to prioritize a healthy and balanced diet during your eating periods. That is, limit processed foods and foods rich in added sugars. Be careful, like all diets, hydration plays a big role! It is important to drink enough water during fasting periods to avoid dehydration. Also remember to listen to your body to avoid overdoing it during fasting periods if it becomes difficult to tolerate.

How does it work?

More specifically, intermittent fasting pushes your body into a phase of energy deprivation that stimulates the production of growth hormones and improves insulin sensitivity. During this phase, your body doesn't have access to its immediate energy source, such as carbohydrates, so your body must draw on its fat reserves for the necessary energy. Hence, direct weight loss!

How to do it?

Which method should I choose?

There are several methods, but the most common is the 16/8 method, which involves fasting for 16 hours and eating for 8 hours. This is one of the most popular methods. Keep in mind that this method isn't about eating fewer calories, but rather eating your meals within a shorter time window.

It is recommended not to eat too late in the evening so that your body has enough time to digest before beginning the 16-hour fasting period. However, you can choose the times of day when you prefer to fast and eat, depending on your schedule and lifestyle.

In addition to the 16/8 method, there are several other methods of intermittent fasting, here are a few:

• The 5/2 method: This involves eating normally for 5 days of the week and limiting calorie intake to around 500-600 calories for the remaining 2 days.
• The 24-hour method: this involves fasting completely for 24 hours, once or twice a week.
• The Eat-Stop-Eat method: This involves fasting for 24 hours, once or twice a week, without eating solid food, but drinking non-calorie beverages such as water, coffee or tea.
• The alternate day fasting method: this consists of fasting every other day, alternating the days of fasting with days of normal eating.
• The extended fasting method: this involves fasting for several days in a row, sometimes up to a week.

NB: For those of you with a sweet tooth, intermittent fasting should not be used as an excuse to eat anything during the eating period!

How long before effects are seen?

Results depend on several factors, such as your metabolism, diet, physical activity level, and overall health.

However, you may notice effects within the first few days of practicing intermittent fasting, such as weight loss, improved energy and focus, and a decrease in appetite.

Other health benefits, such as reduced inflammation, blood sugar regulation, and lower blood pressure, may take longer to manifest. They may require consistent intermittent fasting over a longer period of time.

It's important to note that results may vary from person to person. To maximize your health benefits, it's essential that you combine intermittent fasting with a healthy, balanced diet and regular physical activity.

What steps to follow for a 16/8

Intermittent fasting can be done in a variety of ways, but below are some tips for organizing your 16/8 fasting day as a whole:

1. Choose an 8-hour eating window: You can choose any 8-hour window that best fits your schedule. For example, if you prefer to eat between 11 a.m. and 7 p.m., you can schedule your meals within that time frame.
2. Fast for the remaining 16 hours: For the remaining 16 hours, you must refrain from eating or drinking calorie-containing beverages. However, you may drink water, tea, coffee, or other non-calorie beverages.
3. Eat balanced meals: When eating during the 8-hour window, make sure you eat nutritious and balanced foods to provide your body with the nutrients it needs. Avoid processed foods and foods high in empty calories.
4. Repeat the process: You can repeat this process daily or several times a week depending on your preferences and goals.

Example of a typical day

If you're not sure how to organize your day, find below a scenario for a typical day of 16/8 intermittent fasting.

Hour	Activity	Food
7:00 a.m.	Awakening	Water or unsweetened hot drink
12:00 p.m.	Lunch	Healthy, nutrient-dense foods such as vegetables, lean protein, and complex carbohydrates (e.g., grilled chicken or legumes, with vegetables, and/or brown rice)
4:00 p.m.	Snack	Healthy and light if needed (e.g. fresh fruit)
8:00 p.m.	Dinner	Dinner should include a source of protein, such as fish or tofu, vegetables, and starchy foods such as quinoa or sweet potato. It should be light and balanced, avoiding foods high in fat and sugar.
9:00 p.m.- 7:00 a.m.	Young	Drink water, vegetable broth or unsweetened herbal tea: last snack of the day

What are the effects?

The effects of intermittent fasting can vary from person to person. And yes! The effects can also depend on adherence to the method and the quality of the diet during the eating period. For example, some people may experience rapid weight loss, with a reduction in body fat and improved metabolic health. However, it's important to note that there are no guarantees regarding results.

The benefits of fasting?

Intermittent fasting can have many health benefits, including:

• Weight Loss: Intermittent fasting can aid weight loss by reducing the amount of calories consumed and increasing metabolic rate. This can lead to a decrease in body fat.
• Blood sugar regulation: Intermittent fasting can help regulate blood glucose levels by improving insulin sensitivity. This may be particularly beneficial for people with type 2 diabetes.
• Improved heart health: Intermittent fasting can lower cholesterol and triglyceride levels, two risk factors for heart disease.
• Reduced inflammation: Intermittent fasting can help reduce inflammation in the body, which is linked to many chronic diseases.
• Improved brain function: Intermittent fasting may improve brain function and mental clarity by increasing the production of certain brain hormones.

The dangers?

Be careful, however, intermittent fasting can be dangerous for some people, particularly pregnant or breastfeeding women, people suffering from eating disorders or chronic illnesses.

The 16/8 method, the most popular, should also be practiced with caution. Indeed, this method can be difficult to maintain in the long term, especially for people with a history of eating disorders or diabetes. It is possible to experience fatigue, dizziness, nausea, and even loss of consciousness if intermittent fasting is practiced improperly.

Our testimony

For this article, we collected the inspiring testimony of Emma, ​​a 30-year-old with no particular health problems, who decided to practice intermittent fasting to lose weight after her first pregnancy. For a full year, she determinedly followed the 24-hour method, fasting for 24 hours while doing two workouts per week.

The beginnings were not easy for her, experiencing a feeling of general fatigue and pronounced hunger. However, after a month of perseverance, her hunger disappeared, and after five months, the fatigue began to disappear.

His tenacity allowed him to observe significant results:

“I achieved my initial goal of losing my pregnancy weight, losing over 40 kilos. At the same time, I felt a real boost in energy and focus. I noticed a noticeable decrease in my appetite. Over time, I noticed benefits in my overall health by contracting far fewer viral illnesses. The first few months were difficult physically and mentally, but I am extremely proud of having managed to keep it up for the long haul.”

Today, in order to maintain her weight, Emma only eats when she feels the need and not out of habit. She continues to eat a balanced diet, accepting a few exceptions to avoid frustration. She also exercises three times a week.

The keys to his success in intermittent fasting were:

1. Hydration,
2. A balanced diet,
3. And perseverance!

It's important to note that results may vary from person to person depending on various factors such as individual metabolism, diet, physical activity level, and overall health. Every individual responds differently to intermittent fasting. Therefore, it's essential to tailor intermittent fasting to your own needs and consult a healthcare professional before adopting it, especially if you have pre-existing medical conditions.