What is intermittent fasting, what types are there, and how does it affect depression?
Intermittent fasting has gained popularity in recent years as a health and wellness strategy touted for its potential to improve weight loss and longevity.
This practice involves alternate periods of fasting with periods of normal nutrition for a certain period of time. But what actually happens in the body during intermittent fasting and what are its benefits?
Immersion in this topic allows us better understand physiological and metabolic effects that accompany this practice, as well as the possible health benefits it can offer.
What is intermittent fasting?
In recent years, intermittent fasting has been seen as a tool for promoting weight loss.
However, according to Emilia Ruck Minchot, an expert in endocrinology and nutrition, and Alicia Moreno Borreguero, a nurse specializing in nutrition, in a journal article Men’s health it is said that It is extremely important to understand that fasting should not be considered a diet.
According to the expert, unlike diets, which involve a regular diet, Intermittent fasting involves periods of food restriction within a specific schedule.at the same time, freedom in food is preserved during non-fasting hours.
intermittent fasting It is defined as the voluntary choice to abstain from eating for certain periods of time., thereby changing the traditional nutritional pattern. And there are no strict rules about what to eat or how many calories to consume during meals.
According to the Spanish Society of Endocrinology and Nutrition (SEEN), during fasting you can reduce your usual daily intake by 300-500 kcal, but it is important to emphasize that The emphasis of intermittent fasting is on limiting when you eat. It’s not about restricting calories.
Benefits of Fasting
According to SEEN, intermittent fasting can provide health benefits beyond simply reducing calorie intake.
This includes fighting obesity, improve insulin resistance, control dyslipidemia and hypertension, and reduce markers of inflammation and oxidative stress associated with heart problems.
When we fast from 8 to 12 hours, the liver begins to break down fats with the formation of ketone bodies, which the body uses as an alternative source of energy when glucose is not available. Research has shown that Intermittent fasting can reduce inflammation and improve sugar control. in blood.
Additionally, for people who are overweight or obese, intermittent fasting may be as effective and safe as a similar calorie-restricted diet.
It is assumed that Combining intermittent fasting with exercise may provide additional benefits for this group. of people.
Types of fasting
Intermittent fasting 16:8
Intermittent fasting 16/8 is one of the most popular and practiced. It is based on fasting for 16 hours, which usually involves sleeping hours and then eating during the remaining 8 hours..
Regular feeding window from 10 am to 6 pmbut it can also be customized, for example, from noon to 20:00 for those who prefer to have breakfast later.
Intermittent fasting 5:2
Intermittent fasting 5:2 is a variation of regular fasting because it involves reducing calorie intake for two days a weekand on other days I eat normally.
This is an interesting option for those who are starting intermittent fasting and want to try different methods. On days of fasting, You can limit your calorie intake to 500-600 calories.
Intermittent fasting 18:6
18:6 intermittent fasting is a stricter version of 16/8 fasting. Here, abstains from food for 18 hours a day, leaving only a 6-hour period for daily eating. For example, you might wake up and skip breakfast, then eat at noon and have a light dinner.
Intermittent fasting 12 hours
12-hour intermittent fasting may be an ideal option for those who want to easily implement this practice into their daily life.
Known as the 12:12 fast, consists of eating for 12 hours and fasting for the next 12 hours.. It is easy to follow since most of the fasting occurs while we sleep, making it easy to incorporate into our daily lives.
Intermittent fasting 20:4
Intermittent fasting 20:4 is one of the strictest methods because it Allowed to eat only for 4 hours until now, I’ll fast for 20 hours.
Alternative fasting day
Post in Alternate days involve alternating full, non-consecutive days during which you eat nothing.and days when there is no calorie restriction and you can eat the desired amount of food.
Although it is similar to the 5:2 model, the main difference is that with alternating fasting, fasting and ad libitum eating days alternate more frequently and more regularly.
One day quickly
One-day fasting involves abstain from food for 24 hours straight. A notable advantage is that Our body will begin to use fat as its main source of energy.which brings us into a state of ketosis.
However, It is not recommended to carry out this type of fasting more than once a week.especially if we are not used to it, as temporary side effects such as nausea or headaches may occur.
The easiest way to do this is to skip dinner one day and then fast for the next 24 hours.
Intermittent Energy Restriction
This approach, called calorie restriction, is not exactly fasting, but rather consume less energy than required in a given day. For example, this might involve consuming only 25% of the total energy needed on that particular day.
Link between fasting and depression
According to a study by Ruben Fernandez Rodriguez, a researcher at the University of Castilla-La Mancha, reduce the feeding period to 6-10 hours a day It can synchronize our food with our internal body clock.
The study examined the scientific literature and 14 studies with 562 participants. found that intermittent fasting can help reduce symptoms of depression.
This is due to autophagy (cellular clearance), the release of fatty acids, ketone bodies and neurotransmitters, as well as bioenergetic changes as the body enters ketosis, using fat instead of glucose as an energy source.
Researchers suggest that intermittent fasting may promote the formation of new neurons and improve communication between them, which benefits brain health. It might have positive effects on depression, anxiety and mood All in all.
Except, The initial weight loss associated with intermittent fasting may improve self-esteem, and this approach seems better control of emotional hunger compared to calorie-restricted diets.