Benefits of intermittent fasting

Dr. Yekaterina Nesvet, an expert in the scientific department of the International Institute for Integrative Nutrition, announced that the goal of intermittent fasting is to convert the body to consuming its own resources.

In an interview with Gazeta news she points out that from a physiological point of view, the feeling of hunger is the feeling of the body’s need for nutrients. The human body contains two special hormones responsible for regulating hunger: ghrelin and leptin. Ghrelin is produced in the stomach and causes hunger, and leptin in adipose tissue and suppresses appetite.

She says: “Thanks to the presence of two phases of hunger - sensory (it occurs due to irritation of the mechanoreceptors of the empty stomach and duodenum) and metabolic (starts from the moment the level of nutrients in the blood decreases, the liver, striated muscles and fatty fibers “close” to prevent the consumption of nutrients) - it can easily be determined A person determines whether he is hungry or not, as impulses are transmitted from the stomach to the hunger center in the brain, and we feel sensations in the form of heartburn, nausea, a feeling of general weakness, and dizziness.”

According to her, as a general rule, in order for the symptoms to disappear, food must be eaten, to restore health and good performance naturally. But some people cannot tolerate hunger and may suffer from “trembling hands” or “sweating.” This may be a symptom of hypoglycemia, a manifestation of insulin resistance. In this case, it is necessary to consult a specialist doctor.

According to her, the alternation between fasting and eating should be on a regular schedule.

She says: “When a person eats carbohydrates regularly, his body depends on them, and therefore, he constantly lives with a feeling of lack of energy. During intermittent fasting, the body gets the opportunity to “cleanse” the internal environment - burn excess fat, and activate the immune response. The cell’s sensitivity to insulin increases, and "The body, after recovering from hunger, produces energy better from available nutrients. Intermittent fasting also helps replenish mitochondria - the energy stations inside cells in the body. But when you eat too much, they collapse and genetic mutations accumulate in them."

The expert points out that there are two methods for intermittent fasting. The first method involves eating only during eight hours a day. As for the remaining 16 hours, he sleeps 7-9 hours, and during the remaining hours he must not eat anything.

The second method involves eating as usual for five days a week, and on the remaining two days the person must eat one meal a day containing 500-600 calories.

According to her, both methods are safe for healthy adults.

She points out that pregnant women, breastfeeding women, those suffering from digestive problems, diabetics, those suffering from low blood sugar levels, and those suffering from being underweight are not advised to follow intermittent fasting. In general, a person should consult a doctor before choosing a method of intermittent fasting.