Intermittent diet, definitely yes | Mail

I know we journalists are driving you crazy with this one. Sorry, but that’s our job. Current information rules, and when it comes to health issues, science rules. Intermittent fasting has been in the eye of the storm almost since it became fashionable. Less than four months ago, a controversial study of 20,000 patients in the United States concluded that the risk of dying from a heart attack increased by 91% when eating was concentrated in just eight hours of the day. Delete that. Nutritionists now advise against mentioning wigs. Oh well, hourly calorie restriction is a great idea (haven’t read that adjective lately, huh?).

It should be noted that in this matter of intermittent fasting, as in everything, the experts Yantur consults in this space always rely on common sense and moderation as the guiding principles that should guide our diet. The word “diet”, so abused and so abused by the poor souls, is not a synonym for a regimen, which, unless prescribed by a doctor, is a term we should delete from our “hard drive”. A diet is just a way of eating. It can be a fantasy, like the Mediterranean, or nonsense. Like other…

Intermittent fasting also has a place in healthy eating, always, of course, under professional supervision, which is not a bad thing when it comes to food. “There are a number of reports that say the opposite of what was said last,” says nutritionist Javier Aranceta, president of the Royal Academy of Medicine of the Basque Country. “What seems crystal clear is that the only thing that guarantees healthy aging is calorie restriction combined with exercise.” An article published in the journal Nature and presented at the annual meeting of the American Society of Nutrition, Nutrition 2024, held this week, points in the same direction.

Two types of fasting

The paper notes that there are several types of intermittent fasting, which are mainly divided into two. One is called alternate-day fasting, which involves alternating days during which you eat very small amounts of calories, during which you can eat whatever you want. The most common option is to focus your daily intake on a period of four to 10 hours and drink nothing (or just water) for the rest of the day. “Despite popular myths, both formulas are safe,” say the authors of the paper, who come to four main conclusions.

1. Intermittent fasting does not lead to poor nutrition.The studies reviewed show that sugar, fat, fiber, sodium, and caffeine intake do not change during fasting.

2. Does not cause eating disorders.. No study on the subject has ever had participants develop it, although it is also true that studies reject them all. Researchers say that people with a history of eating disorders should avoid such diets. Pediatricians are urged to closely monitor obese adolescents. If they start starving themselves, they are at high risk of developing a disorder.

3. Does not cause excessive loss of muscle mass.In fact, it is lost to the same extent as with any other diet. In both cases, it can be counteracted by resistance training and increasing protein intake.

4. Does not affect sex hormones.. Numerous studies (many of which make headlines) have raised concerns about the effects of intermittent fasting on fertility, desire, estrogen, testosterone, and other hormones. Scientists say there is none.

Be happy. Quickly with your head.