Intermittent fasting: Myths and truths. Surely you’ve heard of this weight loss strategy. Many people consider this practice as a diet. However, it cannot be considered a type of diet.
This is because it is a method that has gained space and is indicated by several professionals. However, depending on the situation, it can be dangerous; it is essential to do it correctly. Intermittent fasting is associated with the weight loss process.
In most cases, this practice is adopted on your own and without professional help, and this can be dangerous, causing your immunity to drop, you lose nutrients, and you possibly need to use supplementation. You must seek help from a nutritionist to see if you need it or not and if you can do this type of fasting.
This topic can still be considered quite controversial. This is because it is a method that has become popular, mainly because of digital influencers.
In this post, you will see everything that is a myth and what is true about this topic, so read until the end, and don’t forget, if you decide to do it, seek professional help.
How Is Intermittent Fasting Done?
People who have never fasted before are usually prescribed by nutritionists up to 16 hours maximum and only once a week. This is because, as with any food plan, the body must get used to the new habits.
In this way, gradually, the professional will increase the time and frequency of time without eating. Time may vary from person to person.
How Does Breaking Fast Work?
When you come out of a long period without eating, it’s different from a shorter period. Therefore, you must eat easy foods to ingest so as not to strain your stomach.
Usually, they indicate foods with low sugar content and little fat, for example, Vegetables, salads, sweet potatoes, and cooked chicken breast or grilled chicken filet.
Fruits such as apples, strawberries, or pears can also be excellent for this recovery. Also, these foods should be eaten in smaller portions, so your stomach doesn’t become overloaded.
Contraindications are Fruit foods, especially those prepared with large amounts of oil or olive oil, such as French fries. In addition, sauces or frozen/ultra-processed foods should be avoided.
If the goal is to lose weight, there must be a diet under the supervision of a professional and the practice of physical exercises (not on fasting days, preferably).
There Is Only One Type Of Intermittent Fasting
Myth. There are two goals for this type of fasting: It can be caloric or metabolic. This way, the caloric consists of consuming only liquids during the most extended intervals between meals.
Already in the metabolic system, the ingestion of small amounts of some foods that do not change the levels of sugar in the blood is released.
You Have An Exact Period Too Fast
Myth. There is more than one type of intermittent fasting. Because of this, the intervals can vary from twelve to 36 hours. However, it is recommended that the gaps are not too long. That’s because you can end up having headaches or feeling sick.
Is It A Diet Type?
No, this is a myth. It cannot be considered a diet; it is a method people have implemented in different diets. In addition to serving in food programs, they can also be used for weight maintenance.
In addition, it is worth mentioning that it is also a myth that many claim that intermittent fasting does not lose weight.
It Is Not Recommended To Exercise During Fasting
Truth. People who play sports need to be strong and fed when exercising. In addition, if the person who trains goes without food for a long time, it can result in hypoglycemia; that is, blood sugar levels will plummet.
During Fasting, You Cannot Drink Water
It depends. As we mentioned earlier, there are different types of fasting, and in terms of calories, you can ingest liquid during this fasting period. With this, the fast will be food only, and you will avoid the risk of dehydration.
Fasting Increases Your Harmful Cholesterol Levels
Myth. This practice was widespread because, even during the Paleolithic period, when men needed to go out to hunt for food, they spent many hours fasting.
However, with so many emotional issues, worries, and stress today, harmful cholesterol levels can change, but not necessarily because of fasting.