Currently we have heard about intermittent fasting as a method, not only to lose weight, but even to achieve a healthier lifestyle.
Although the evidence in favor of this method has been consolidated with studies, myths still persist that we consider important to demystify, since the benefits it can bring to our lives are extensive.
For this reason we share 5 false beliefs about intermittent fasting:
Myth I. You will be very hungry, you will be in starvation mode
There are those who think that when doing intermittent fasting they will feel extreme physical weakness and that when they consume food, everything will be stored in reserves, will become fat and cause weight gain.
Reality
In reality this does not happen because the body does not lose energy enough to go into starvation mode and when healthy foods are consumed, the body recovers.
Myth II. You won't have the energy to do anything
Another myth is that energy levels decrease during fasting. This idea considers that the body needs to constantly receive food to obtain energy and survive, but is it true?
Reality
The human body is extremely resilient, it is even capable of having energy in times of emergency. Intermittent fasting does not put you in an emergency situation.
You can even go several days without eating as long as you have adequate amounts of water in your body.
Energy levels are maintained as long as adequate macro and micronutrients are ingested every time food is consumed.
Myth III. Your metabolism slows down
It has been said that when you stop eating for several hours, your metabolism, since it has no food to process, becomes “lazy” and slows down over time.
Reality
It has been proven that fasting in humans causes a slight increase in metabolism due to a release of noradrelin and orexin, however, prolonged fasting (more than 36 hours) will slow it down.
Myth IV. you will burn muscle
It has been said that fasting can be dangerous for the muscle and this is partially true... but depending on the particularities of the person who is fasting and the length of time they are subjected to this process.
Reality
When the body has consumed all the amino acids in the blood and stored glycogen, it begins to use protein reserves, then it can begin to burn muscle, however, this does not happen in the first 24 hours of fasting.
It is for this reason that fasts of more than 24-36 hours are not recommended.
In the particular case of overweight people, it has been shown that intermittent fasting can retain more muscle mass than a traditional hypocaloric approach, and that it is even effective for weight loss and even increases muscle.
Myth V. Your sugar will go down
There are people who claim that eating frequently is necessary to externally control blood glucose, however, we would not be very sure of that information...
Reality
The body is designed to maintain the proper level of glucose in the blood, in fact, when food is eaten, insulin is produced to store excess glucose.
When fasting, glucagon is produced to release stored glucose.
Intermittent fasting can be beneficial for health as long as we learn to implement it in our lifestyle appropriately and with the consumption of the correct foods, in addition, if it is accompanied by the other two pillars: training and rest.
PRONAPRESA
"Because prevention is better than cure"
