What is the Fasting method?
The basic principle of intermittent fasting? Do not eat anything (but continue to drink especially) for a determined period of time, according to the formula chosen. But it also means reducing the period of nutrition and the number of meals at the same time. And eat better, without excluding food groups. Some adopt fasting almost every day of the year. Others organize ad hoc cures over one or more weeks (in spring for example), or reserve the fast for weekends. No problem, because one of the great qualities of the program is its flexibility.
1) Determine the duration of the fast and the frequency of meals
And adapt them according to lifestyle and habits. The most followed fasting, the 16/8, involves a 16 hour fast followed generally by two meals. But there are many other formulas that can answer everyone’s problems.
2) Start with an adaptation period
Putting the fasting in place very gradually helps the body to get used to it little by little. Less sugars, fewer meals, a few short periods of fasting … Good to know: the alternation of fasting-meal periods is far from unknown. The body goes through it every night, and it’s going very well!
3) Drink water very regularly
To allow the body to eliminate waste related to the burning of fat reserves. We also know that the feeling of hunger is often due to a phenomenon of dehydration. The instruction: always have a bottle of water on hand.
4) Eat your fill
By favoring the right nutrients (complex carbohydrates, vegetables, good fats, etc.). And remaining free to choose its menus, including desserts.
With moderation. According to JB Rives (author of Le Fasting, Thierry Souccar editions), the solution is not to always do more, but just what is needed. Exercising every day and doing an hour of sport per week would be enough to obtain satisfactory results and preserve the metabolism.
Why does fasting work?
Because reducing the number of meals, no longer snacking or eating at the slightest peck allows you to absorb fewer calories in total. This rhythm would also be better suited to our real physiological needs. As proof, our ancestors were the hunter-gatherers who did not eat cereal when they jumped out of bed and did not taste their first meal until midday. Literally, having lunch also means breaking the fast.
Because fasting puts the body in fat burning mode. After several hours without food intake the blood sugar level drops (analyzes supported), insulin spikes disappear and glucagon takes over. Also produced by the pancreas, this hormone has the role of maintaining a minimum level of sugar in the blood to nourish the organs, in the absence of food intake. When the reserves are used up, glucagon draws on the fat from adipose tissue to transform it into energy. In summary, the more the pancreas secretes glucagon, the more the extra pounds fly away.
Because fasting is an adaptable formula and not complicated to follow. A la carte timetables, zero deprivation during meals (we are not talking about a kebab but healthy food …), free menus with cheese and desserts. Life can go on normally, with family, like at a restaurant or with friends.
Because, apart from weight loss, other positive effects are quickly perceptible and favor the continuation of the experience. In fact, in addition to regulating the insulin level and reducing fat, the metabolism works wonderfully. We feel in great shape.
How to do it ?
1 / I choose my intermittent fast
To find the formula that is hers without making a mistake, we take everything into account: her professional and family constraints, her lifestyle and preferences. Some people can’t stand to skip breakfast; others have no difficulty not having lunch, there are no rules …. And we are not locked into a rigid straightjacket either: we can very well, without compromising the results, start your fast a few days later, or have an extra meal because you are with friends. The four basic diagrams:
– The 16-hour fast with two integrated meals (lunch-dinner or breakfast-dinner or breakfast-lunch)
16/8 is according to JB Rives the most common fasting, the best for the organism and the most compatible with a social life. Most of the benefits (health and slimming) would also be obtained with this duration. On the program, a daily fast of 16 hours so (we start it around 20 hours or more, until the next day around 12 hours or more). We then skip breakfast, which is not a bad thing: too often loaded with carbohydrates it leads to spikes in insulin. Then we have lunch and dinner normally. But breakfast addicts can also keep this first meal, balancing it properly, and dine late in the evening (6 am / 10 pm). Or, adopt the breakfast-breakfast formula, and fast between 1 p.m. and 7 a.m. the next morning.
– Detox mode, with a meal
Ideal for express fitness. It consists of observing a 24-hour fast, once a week. Example, we stop eating on Friday evening after 7 p.m., then we take the next meal the next day at the same time. Where we stall on lunches around 1 p.m.
– The 13-hour fast, with two meals
Perfect for starting. It is not the most efficient fasting but it already gives some results and, above all, it allows you to get used to it gently.
– Fasting from 6 to 8 p.m., with a single meal
More difficult to hold, it is a formula which is aimed at fasting regulars.
2 / I start crescendo
We do not rush headlong, especially if we are used to eating too much and poorly (snacking, industrial dishes, sweets …). Nutritionists recommend doing a trial period for a week or two to set the record straight (or nearly so!) And prepare the body. We already start by reducing the sugar, especially at breakfast (no more cereals and jams). We then skip this first meal every third day, then every other day. Once the habit has been established, a trial fast of 13 to 14 hours is scheduled for a weekend, then for several days in a row. After only, the duration of the fast is gradually increased to 16 hours. And we choose our meals.
3 / I eat much better
Although fasting is independent of diet, it would be a shame to put in so much effort and keep bad habits! Without completely eliminating them, we continue to reduce all sugars during the day (cereals, honey, fruit juices, pastries, etc.) because they have a direct impact on insulin and weight gain. For the same reasons, you do not eat starchy foods with each meal (potato, pasta, rice) unless you are really very athletic and have significant energy expenditure. As a general rule, we also consume them in the evening, at the end of the afternoon or for dinner “because glucose indirectly facilitates the production of melatonin, and improves the quality of sleep, explains JB Rives”. We avoid industrial preparations often rich in added sugars and processed fats, and we prefer small homemade dishes. Finally, we eat at least one portion of vegetables per meal (tomatoes, beans, zucchini, asparagus, eggplant, carrot, etc.). And we drink more water.
Is Fasting a method for me?
Yes, if I have been insidiously gaining weight for a few years, with fat which is localized especially around the waist and on the thighs. Despite my regular sports sessions, I can’t lose more than 500 grams. I feel that nothing helps, and yet I am rather attentive to what I eat (but not every day of course!).
If I no longer support the idea of dieting, weighing and calculating everything, depriving myself of cheese or desserts. Above all, I no longer believe in it! Because diet after diet, I see that I am getting more and more rounded. I would like to find a “diet” that is not a diet. A new rhythm, which is imposed on my body.
If I’m hungry all the time and I’m very attracted to sugar. Despite all my good intentions, I always end up cracking in the afternoon, or when I get home, just before dinner. In the evening, watching TV, I can’t help but snack on something sweet.
The benefits of Fasting
Besides weight loss, fasting has many other therapeutic properties. According to many studies, including that of Dr. Valter Longo, professor of gerontology at the University of California, fasting could reduce the markers of inflammation, responsible for many pathologies (cardiovascular and autoimmune diseases, obesity, inflammation of the tube digestive…). It would also be able to purge the body, decongest the liver, recalibrate the appetite and boost energy… we said it well, its benefits are innumerable. But beware: if you suffer from a pathology, if you are undergoing medical treatment, if you are pregnant, do not put a fast in place without medical monitoring.
Read also :
– Slimming with the Fasting method: the logbook
– Fasting, a practice to regain energy
– Sequential fasting to boost my body
Find even more slimming tips in the new Women Special Edition on newsstands from May 20.