Intermittent fasting, which consists of not eating for a few hours, would have many health benefits and allow you to lose weight if applied correctly. But is this method, which is gaining more and more followers, really effective in losing weight? How to do it ? Questioned by our colleagues from FemmeActuelle, the micro-nutritionist Valérie Espinasse gives more explanations. The Leenkus editorial staff takes stock!
What is Intermittent Fasting?
Intermittent fasting, also called fasting, is a way of eating. This therefore consists of not eating anything for a set period of time while continuously hydrating. Indeed, according to the micro-nutritionist, the duration between two food intakes is estimated at 12 hours. In the remaining 12, the fasting person can eat.
The principle ? Reduce the nutrition period, the number of meals and eat better. “Most people skip breakfast because it suits their situation, others skip dinner. There is no predisposition for intermittent fasting,” says Valérie Espinasse.
People can opt for intermittent fasting from time to time or throughout the year. Also, it is possible to carry out punctual cures over one or more weeks or only to fast during the weekend.
“If you want to practice fasting, you have to put it in place gradually,” insists the specialist. The latter therefore advises to seek the advice of his doctor.
If the practitioner authorizes the person to fast, then it should be done once a week initially so that the body gets used to this way of eating. “If you live the day of fasting well, that is to say that you do not encounter energy problems or hunger, you go to two days of fasting per week and then you can fast every other day. “, she details as well.
What mistakes should we avoid to succeed?
Still according to Valérie Espinasse, the error that can be made is to eat in larger quantities during the food intake period. During the time interval when it is possible to eat, it is therefore necessary to avoid concentrating more meals and calories.
“If you fast for 12 hours, the remaining 12 hours, you must eat only two more or less equivalent meals. During this period, we do not take the opportunity to eat the three meals, namely breakfast, lunch and dinner. The goal of fasting is to reduce the number of meals while eating your fill. We also avoid snacks,” explains the micro-nutritionist.
What foods can we eat?
Intermittent fasting: Throughout the food intake period, there are no restrictions. We are therefore free to choose our menus. However, it is necessary to focus on the right nutrients, either good fats or vegetables.
“We have a food model that is specific to us. During intermittent fasting, we keep this pattern but remove a meal. We eat as usual. We do not take advantage of this time to tell ourselves that we have the right to eat everything. For example: an individual who was not in the habit of eating a pastry during lunch should not start doing it”, specifies the specialist.
Intermittent fasting to lose weight: what should you drink?
It is important to hydrate regularly during the fasting period. Indeed, it allows the body to eliminate toxins and waste while reducing the feeling of hunger.
However, do not drink sugary drinks or sweetened drinks. If you skip breakfast, the specialist advises drinking a liter of water, green tea or a liter of water flavored with lemon and ginger in the morning. On the other hand, if you do not eat dinner, she recommends distributing this intake throughout the day.