Endocrinologist Zukhra Pavlova spoke about the results of a study on one of the types of intermittent fasting (16:8). Its essence is that a person eats for 8 hours and then fasts for 16 hours.
According to Pavlova, this method is popular for several reasons:
- It is believed that it does not provoke a frequent rise in insulin.
- During the allotted period of time, you can eat whatever you want.
- There is a noticeable weight loss and weight retention.
Pavlova is critical of this method. According to her, “there is no way to deceive physiology.”
—People on intermittent fasting have a 91% higher risk of dying from cardiovascular problems! Moreover, people with existing cardiovascular disease are 66% more likely to have a poor outcome! — the doctor wrote on her blog, referring to the results of the study.
Pavlova notes that people on intermittent fasting develop a sarcopenic body composition, that is, little muscle, high fat. And the apparently vigorous state of fasting people can be explained by the release of ketones during the breakdown of adipose tissue.
The doctor calls for eating “physiologically, balanced, regularly and moderately.”
Note that there are several popular methods of intermittent fasting:< br>
16/8. In a 24-hour period, you spend 16 hours fasting and limit your eating window to 8 hours. For example, you could skip breakfast and start eating only after lunch, and then finish dinner at a certain time in the evening.
5:2. During the week you eat normally, and on two non-working days you limit your calorie intake to 500-600 per day.
Daily intermittent fasting. You choose certain times during the day when you allow yourself to eat, and the rest of the time you abstain from food. For example, you may decide to eat only from 12:00 to 20:00, and fast the rest of the time.
It is recommended that you consult with your doctor before starting the practice of intermittent fasting, especially if you have any medical problems or dietary restrictions.
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.
Zukhra Pavlova Medicine endocrinologist