Intermittent fasting is an increasingly popular strategy for losing fat, improving metabolic health, and simplifying your daily diet. It involves alternating periods of fasting with eating windows, allowing the body to use its fat reserves as an energy source during the hours without food.
From reducing inflammation, stimulating stem cell production, and improving mitochondrial repair, to boosting cognitive function, fighting autoimmune problems, and slowing the aging process, intermittent fasting offers a wide range of proven benefits.
Most notable benefits of intermittent fasting
Ease of achieving a caloric deficit: Intermittent fasting simplifies calorie restriction by limiting the time available for eating, which naturally reduces the total amount of food consumed. This helps to achieve and maintain a calorie deficit more easily, promoting fat loss without the need for exhaustive calorie monitoring.
Significant hormonal changes: During the fasting period, the body experiences an increase in the production of growth hormone (GH), which stimulates fat burning and protects muscle mass. At the same time, insulin levels decrease, making it easier for fat reserves to be used as the primary source of energy, improving body composition and metabolic performance.
Body fat reduction: The hormonal changes associated with intermittent fasting allow the body to more efficiently access its fat stores, promoting effective body fat reduction. This process is carried out while preserving muscle mass, resulting in an ideal balance for those looking to improve their fitness.
Improving metabolic health: Intermittent fasting improves the regulation of blood glucose, cholesterol and triglyceride levels, key factors for metabolic health. In addition, it increases insulin sensitivity, which significantly reduces the risk of developing metabolic diseases such as type 2 diabetes, contributing to more robust health.
Cellular regeneration: One of the most notable benefits is the activation of the autophagy, a cellular cleansing process in which the body removes and recycles damaged cells. This not only promotes cell regeneration, but also contributes to longevity and prevents chronic and neurodegenerative diseases, such as Alzheimer's.
Alternative energy production: During prolonged fasting, the body generates ketones, a source of energy derived from fat. These molecules efficiently fuel the brain and muscles, improving energy performance and providing neuroprotective benefits that support cognitive function and overall health.
Types of intermittent fasting
16 hours: You fast for 16 hours and eat in an 8-hour window. For example, from 12:00 p.m. to 8:00 p.m. It is ideal for reducing body fat, maintaining muscle if you train and consume enough protein, and optimizing health by improving metabolism and insulin sensitivity.
24 hours: You eat normally for six days (or less) and fast for one full day. Useful for rapid fat loss and stimulating autophagy, but not recommended for muscle gain due to the long periods without food.
One meal a day: You consume all your daily calories in one meal. This works well for losing fat and simplifying your diet, but it's not ideal for gaining muscle, as it makes it difficult to consume the necessary protein and calories in one meal.
Prolonged fasting: You restrict your food intake for 3-4 days in a row once or twice a year. They benefit health by promoting cell regeneration and autophagy, but they often cause significant loss of muscle mass.
Is intermittent fasting for everyone?
Intermittent fasting is not suitable for everyone and it is important to evaluate whether it is a viable option for you. Pregnant or breastfeeding women, people with hormonal imbalances, specific medical conditions or those who tend to lose weight very quickly should avoid it, or at least consult with a health professional before starting.
In the case of prolonged fasts, such as those lasting 3 to 4 days, it is essential to do so under medical supervision, even if you do not have any of the conditions mentioned above, to ensure both safety and effectiveness.
Training on an empty stomach
Training in a fasted state may be a beneficial strategy for those who wish to reduce body fat and improve certain markers of metabolic health, including a possible stimulation of mitochondrial biogenesis and autophagy. However, it is not the most advisable option for those who prioritize muscle gain or perform high-intensity training, since a lack of nutrients before exercise can negatively affect performance and recovery.
The most important thing is to tailor this strategy to your goals, fitness level and individual response, ensuring you have proper nutritional planning that maximizes the benefits without sacrificing your progress or health.
Practical tips to get started
Start with a 12-hour fast:Everyone, without exception, can and should do a basic 12-hour fast, between the last meal of the day and breakfast the next day. This allows the body to rest and focus on repair and healing processes more efficiently.
Gradually increase the duration: If you want the added benefits of a longer fast, do it gradually. Start with 12 hours and add an extra hour each week until you reach 16 hours, or more if you wish. The key is to listen to your body and progress at your own pace.
What to take during fasting: Make sure you only consume calorie-free beverages, such as water, unsweetened tea, or black coffee. These options keep your body hydrated without interrupting the benefits of fasting. Avoid any beverages that contain calories, such as juice, milk, or soda.
How to break the fast correctly: Choose foods that nourish your body and prepare it to continue the day with energy. The best options include lean proteins such as chicken, fish or eggs, accompanied by fresh vegetables and healthy fats such as olive oil, nuts or avocado. It is important to avoid breaking a long fast with simple carbohydrates, such as bread or desserts, unless you have previously performed intense physical activity.
Be consistent and adapt the method to your life: The success of fasting lies in consistency. Find a schedule that fits into your daily routine and make it a sustainable long-term habit.
Conclusion
Intermittent fasting is an effective tool for those who want to lose fat or improve their health while simplifying their diet. Although it is not suitable for everyone, its flexibility allows it to be adapted to different lifestyles and needs. Implementing it gradually and consciously will help you enjoy its benefits without compromising your well-being.