Post for health: how intermittent fasting changes life

Can skipping breakfast or dinner restart your health?

Intermittent fasting is not a diet, but an eating pattern where you alternate between periods of eating and abstaining. Popular schemes, such as 16/8 (16 hours without food, 8 hours for eating) or 5:2 (5 days of normal eating, 2 days with low calories), have captured the minds of those striving for a healthy lifestyle.

A 2022 study in the journal Cell Metabolism showed that the 16/8 scheme improves gut microbiome, increasing the number of beneficial bacteria such as Akkermansia muciniphila. These microorganisms help the body fight inflammation and support metabolism, which can slow down aging. Scientists compare the effect of IF to a "reboot" of cells that synchronizes biological rhythms.

Many fear that IF will lead to muscle loss or hormonal disruptions. A University of Illinois study (2024), published in Science Daily, refutes these fears. Scientists have proven that IF does not affect sex hormones (estrogen, testosterone) and does not cause eating disorders in healthy people. However, those with a history of anorexia or bulimia should avoid this regimen.

Want to lose weight? A 2020 study in JAMA Internal Medicine showed that IF is not superior to regular three meals a day if the calorie content is the same. Over 12 weeks, participants lost an average of 0.94 kg, but part of the loss was muscle, not fat. The conclusion? Combine IF with workouts and a balanced diet, such as the Mediterranean diet.

IF can be a salvation for those suffering from gastroesophageal reflux disease (GERD). A 2023 study in the Journal of Clinical Gastroenterology showed that reducing meal times decreases acid exposure to the esophagus. Additionally, IF reduces inflammatory processes, which is beneficial for obesity and diabetes.

Pros and cons of IF:

Pros:

- Improved metabolism, reduced blood pressure and blood sugar levels.

- Potential benefits for microbiome and circadian rhythms.

- Simplicity: no need to count calories, just watch the time.

- Safe for most healthy people with the right approach.

Cons:

- Risk of muscle mass loss without training.

- Not suitable for people with type 1 diabetes, pregnant women, elderly over 70, or those taking medications with food.

- Possible side effects: fatigue, headaches (usually pass after 2-3 weeks).

- Lack of long-term safety data.

How to start safely?

- Consult with a doctor, especially if you have chronic diseases.

- Start with a mild scheme, such as 12/12, and gradually transition to 16/8.

- Eat a balanced diet in your "eating window": more vegetables, proteins, healthy fats.

- Drink enough water during fasting.

- Listen to your body: if you experience severe weakness or hunger, reconsider your regimen.