ALL YOU NEED TO KNOW ABOUT FASTING
Social networks have a great deal of blame: fasting is popularizing at the stroke of ‘like’ and ‘repost’. And although the experts consulted tell us that there are studies that are associated with a decrease in intake with greater longevity, the truth is that if there is no pathology that requires it, a fast as a nutritional pattern is not recommended . Have you shuffled it to lose weight? Before taking the plunge, we recommend reading what nutritionist and food expert Belinda Santos told us about DietaAlba.
What restricts the fast?
Belinda explains it very clearly: “Fasting is based on a strict calorie restriction, which means that you do not consume any solid or liquid food to force the body to use the body’s energy reserve stores. of carbohydrate that we synthesize and accumulate in the liver and in the muscle) and once these reserves are consumed, the body uses the accumulated fat to obtain the energy that is needed for the vital functions through the process of lipólisis and the own muscular protein from which energy is also obtained. ”
It adds that they are dangerous and difficult to perform and therefore other types of fasts have been popularized as intermittent , in which periods of hours (or full days) alternate without taking any food, with periods in which both solids can be consumed as liquids but also moderating the caloric intake.
In addition to intermittent fasts, the expert says that partial fasts allow to include some fruit juices, vegetable bouillon or some vegetables, keeping a caloric intake normally less than 500kcal / day.
Fasting to lose weight: yes or no?
For the nutritionist, losing weight by not eating can never be recommended .
“The effect of a total fast is initially the accumulation of stored accumulated glycogen, which can last according to people between 24h and 48h. From that moment, fat and muscle deposits are used as energy source .”
Using fasting to lose weight will serve nothing more than to generate a strong compulsion when you return to eat, as it produces an imbalance in the production of neuropeptides. Its production is stimulated when food is not eaten or when little is ingested, since as a species we are programmed to survive and when we are at risk, there are mechanisms that encourage us to eat so we do not die, explains Santos.
In addition, qualify that any diet to lose weight that does not include a permanent change in eating habits towards healthy guidelines, they get nothing more than to lose weight temporarily to regain afterwards. Come on, the famous “rebound effect”. Logically, fasting, as Belinda explains, can not be sustained over time, nor can it be considered a healthy pattern. Thus it affects to fast to your organism in the long term.
“When fasting is done intensely and continuously, in addition to burning accumulated fat deposits will be used muscle tissue as an energy resource and if continued with a total fast of more than three weeks, will occur serious states of malnutrition and cachexia and irreversible damage to some organs, “warns the nutritionist.
If the fasting is partial or intermittent, an insufficient supply of vitamins, minerals, proteins and essential fatty acids usually occurs, causing different degrees of malnutrition or vitamin deficiency. Santos qualifies that they do not have to cause serious consequences if it is not done very frequently, since they are reversible deficiency periods, but it is important to always carry out professional supervision.
Another consequence of a fast maintained over time is metabolic adaptation. The basal metabolism slows down as the body tries to reduce its functions to the minimum necessary, which can lead to, among other things, lowering of tension and heart rate.
Partial fast: water, with juice or mono fast. What is “healthy” here?
Fasting not only stays in the difference between total, intermittent or partial. The latter has three more nuances that make it even more specific. Regarding water fasting , Belinda Santos warns us that it is the most extreme because in this practice only water or saline sera is taken at times to avoid excessive loss of sodium, potassium and other minerals. The juice fasting allows ingest limited amounts of water, tea, fruit juices and vegetables … but do not usually exceed 200 or 300 calories a day. And with respect to the mono fast , it is the intake of a single food, usually a fruit or a vegetable, also limiting the caloric intake.
Healthy in all this? Little or nothing . Belinda stresses again: “In general and if there is no pathology in which it is necessary, a fast as a nutritional pattern is not recommended. If you want to lose weight or decrease the intake of some foods, the most appropriate is to establish a less drastic and adapted to the physical and social conditions of each person “.