Fasting is an ancient custom carried forward by man throughout history, found in various traditions and cultures. We can think of Catholics fasting during Lent, Ramadan for Muslims, Hinduists abstaining from food one day a week and fasting in yoga. If we then go even further back in human history, to prehistoric times, we see how mankind was already accustomed to forced fasting due to the lack of seasonal food. It is easy to understand that the human body functions optimally even if deprived of food occasionally. Nowadays, however, due to the lifestyle imposed by society it is probable that practicing some forms of fasting may cause nutritional deficiencies.
FASTING: YES OR NO
This is the dilemma. Fasting can have tremendous beneficial effects if practiced correctly. Fasting and caloric restriction, in fact, are part of human evolution and human history. Fasting and caloric restriction, however, can also be dangerous to health if practiced incorrectly.
Even the “intermittent fasting” trend has pros and cons. First of all, the terminology is incorrect and presents some critical issues. That is, it encourages people to improvise fasting periods ranging from 12 hours up to whole weeks, giving the impression that abstaining from food in any way and at any time can have beneficial effects on health. In reality, impromptu fasting could cause problems as far as metabolism and the immune system are concerned.
HOW TO PRACTICE FASTING THE PROPER WAY
Fasting for 16-24 hours a day can pose health risks. Some studies show significant benefits in fasting every day for long periods, reaching even 16-18 hours. However, prolonged periods of abstinence from food between meals, repeated daily over a long period of time, can lead to the formation of gallstones, culminating in the removal of the gallbladder.
Furthermore, those who fast for 16 hours a day often find it easier to respect this schedule by sacrificing breakfast, but several studies warn that skipping this meal increases the risk of cardio-vascular diseases, tumors and other pathologies that lead to death. The popular saying goes, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. This is the rule for good health, but if you can’t manage a hearty breakfast, rather than skip it, opt for a lighter version, with coffee or tea, and toast with a little jam with no added sugar.
Fasting every other day, in the long run, can also cause heart problems, as well as being difficult to perform. On the other hand, however, if you eat for 15 hours a day or more, you run into metabolic imbalances, sleep disturbances, etc. The ideal solution is to respect a time window of abstinence from food of 12 consecutive hours and to not eat anything 3-4 hours before bedtime, as well as to avoid night snacks.
A HEALTHY HABIT
It is fundamental to consider the time-limited scheduling of meals a lifestyle and not a practice to be implemented every now and then. In fact, drastic diets almost never give positive results, especially when you return to your eating habits within a few days or weeks. It is best to follow a diet focused on health, so as to have lasting effects and lengthen life expectancy. An example comes from centenarians who follow a vegan-pescetarian diet, consume the right amount of protein and very little sugar, dine early and, therefore, stay within the 12-hour window of food consumption.
If you want to lose weight, you need to limit your portion size, as well as reduce the number of meals: ideally you should have two main meals and a snack if you are overweight. And if you want to fast, the recommendation is to do so during the weekdays and not on the weekend, when there may be social occasions. Healthy eating must be a good habit, not a sacrifice. Another fundamental aspect of a balanced diet, in fact, is listening to your body and being in touch with your feelings. If time-limited eating creates anxiety, it is preferable to choose another healthy diet, such as the original Mediterranean diet.
Avoid do-it-yourself fasts, but pay attention only to those prescribed by doctors and nutritionists, referring always to nutritional experts specialized in this field. Always consult your doctor, especially in cases of specific health conditions (diabetes, heart problems, etc.) before embarking on a calorie restricted diet.
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