Intermittent fasting has gained popularity in the U.S. Hispanic community as a strategy to improve health and control weight.
However, it is essential to know both its benefits and possible risks before incorporating it into your daily routine.
What is intermittent fasting?
Intermittent fasting is an eating pattern that alternates periods of food intake with periods of fasting. Among the most common methods are:
16/8 Method: Consists of fasting for 16 hours and eating in an 8-hour window.
5:2 Diet: This involves eating normally five days a week and significantly reducing caloric intake on two non-consecutive days.
Potential benefits
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Weight loss: By limiting feeding times, it is possible to reduce total caloric intake, which can lead to weight loss.
Improved insulin sensitivity: Intermittent fasting can help regulate blood sugar levels, especially benefiting people at risk for type 2 diabetes.
Reduction of inflammation: Some studies suggest that it may reduce inflammatory markers, contributing to the prevention of chronic diseases.
Possible risks and considerations
Initial side effects: During the first few weeks, it is common to experience hunger, fatigue, insomnia, nausea or headaches.
Not suitable for all: People with a history of eating disorders, pregnant or lactating women, and those with specific medical conditions should consult a health care professional before starting this regimen.
Impact on physical performance: Combining intermittent fasting with intense workouts can negatively affect performance and health, especially in women.
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Recommendations for intermittent fasting
Before adopting intermittent fasting, it is essential:
Consult a health professional: To evaluate if this method is appropriate for your medical history and lifestyle.
Listen to your body: If you experience persistent adverse effects, reconsider fasting.
Maintain a balanced diet: During periods of intake, opt for nutritious foods that provide the necessary nutrients.
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