Intermittent Fasting

Definition

Intermittent fasting alternates between periods of food intake and fasting. The most common protocols are 16:8 (16 hours of fasting, 8 hours of eating) and 5:2 (5 normal days, 2 restricted days).

How it works

The benefits of intermittent fasting include improved insulin sensitivity, stimulation of cellular autophagy, reduction of inflammation, and moderate weight loss. Most benefits are explained by simple caloric reduction. It is contraindicated in cases of treated diabetes, pregnancy, or eating disorders.

Role

Optimize insulin sensitivity, stimulate autophagy, facilitate weight loss.

Examples

• 16:8: last meal 8pm, first meal 12pm
• 5:2: 2 days at 600 kcal during the week

Recommendations

The 16:8 protocol is the simplest and best tolerated. Maintain a high-quality diet during the eating window.

Key takeaway

Intermittent fasting is not magic — its benefits are mainly explained by caloric reduction and improved insulin sensitivity.

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