What is intermittent fasting?
It's impossible to escape it: fun and suitable for almost everyone, intermittent fasting seems to be winning everyone over. Praised by nutritionists and health enthusiasts alike, it consists of alternating periods of fasting with periods during which meals are concentrated : the 16/8, the most popular option, involves eating for eight hours and then fasting for sixteen consecutive hours .
In short, this might mean having dinner around 8:00 PM and skipping breakfast the next morning, or, depending on individual mood and habits, skipping dinner altogether. There's nothing stopping us from staying hydrated; quite the opposite! Water, coffee, tea, and unsweetened herbal teas are perfectly acceptable at any time during the fast.
Who is it for? Men and women of all ages who want to lose fat, detox without deprivation, or get back on track with their eating habits after successive lockdowns. The only exceptions are pregnant or breastfeeding women, as well as anyone suffering from hormonal imbalances, for whom intermittent fasting is strongly discouraged.
The ideal option for losing weight without (too much) frustration
The significant advantage of intermittent fasting? Unlike restrictive diets that impose numerous prohibitions, it's not strictly speaking a diet, but rather a new way of eating. No draconian, sudden restrictions , then, although it's obviously preferable to prioritize healthy and varied foods during eating periods, avoiding excessive fat, sugar, and processed foods if you want to lose those extra pounds.
But what exactly happens in our body when we fast for sixteen hours straight? It's simple: the body increases the production of noradrenaline, a molecule that stimulates metabolism and accelerates fat burning.
Want to experience the benefits of fasting without starving yourself or embarking on a drastic protocol? Intermittent fasting can also be a gentle and transitional step before experimenting with a more prolonged diet.
A detoxifying ally for the body
A true internal cleansing mechanism for the body, intermittent fasting is also popular with those who want a gentle digestive reset . The key to this genuine cellular cleansing? It allows for a significant reduction in insulin production, as explained in his latest book by Dr. Claude Chauchard, a nutritionist with doctorates in endocrinology, biology, and sports medicine.
"The main goal of fasting? To suppress insulin secretion, the hormone that makes us gain weight due to excess sugar! This hormone is responsible for the storage and maintenance of fat inside fat cells, the adipocytes."
Another key point is that this method boosts autophagy, the process by which fat cells are broken down and consumed when dietary habits are changed. By lowering insulin and glucose levels, this process is intensified and reactivated, and it shows on the scales!
What are the benefits of intermittent fasting?
In addition to detoxifying the digestive system, intermittent fasting is said to offer a multitude of other benefits: according to several medical studies, it reduces oxidative stress and promotes more restful sleep, lowers blood pressure, and may even prevent the risk of diabetes and high cholesterol. Tested on monkeys at the Wisconsin National Primate Research Center in 2009, this so-called alternate-day fasting method may even reduce the risk of developing cancer. By giving our digestive organs a rest for 16-hour periods, it may also boost energy levels and improve concentration and mental faculties.
The icing on the cake? By strengthening the cell renewal process, intermittent fasting also enhances the radiance of the complexion, and thus slows down skin aging.
Beginner mistakes
The most common mistake, even according to nutritionists? Overeating during eating windows, with a heavy hand on carbohydrates to compensate for cravings. But also, forgetting to hydrate regularly during fasting periods, which reduces toxin elimination and therefore slows weight loss. Fasting for excessively long periods should also be avoided , since the vast majority of doctors confirm that the 16/8 method should be practiced for periods of a few weeks to be optimal.
Finally, if you have a significant weight loss goal, you should always consult a doctor beforehand, as Dr. Claude Chauchard explains:
"It's always a good idea to have regular blood tests and comprehensive check-ups. Throughout my career, I've met many diabetics who were unaware they had the condition! If you have more than 10 kilos to lose, it's essential to consult your doctor before starting any weight-loss program. Could your excess weight be related to a mental health condition? Are you sure you don't have kidney or liver failure? These are all crucial questions to ask yourself."
The ideal fasting companion
Versatile and tasty, the Bone Broth Atelier Nubio prevents energy slumps and remineralizes our body during periods of fasting , and is also the perfect option for a delicious and gentle "break":
— Low in calories, it contains no sugar or carbohydrates — Comforting , it is welcome during the winter months
— it soothes digestion
In practice, how do you do intermittent fasting?
- Define your rhythm in advance to be sure to stick to it: 1st meal at 9am then 2nd at 5pm, or 1st meal at 12pm and 2nd at 8pm for example.
- Create your menus in advance, you will have a better chance of eating a balanced diet at each meal and not being hungry during fasting periods.
- Don't overdo it on the carbohydrates to compensate.
- Do not practice intermittent fasting for too long a period of time.
- Hydrate yourself during periods of fasting to promote the elimination of toxins.
- Collagen broth is perfect for breaking up an intermittent fast if you're feeling a little sluggish.
