Intermittent fasting: how to avoid mistakes and lose weight safely

Intermittent fasting has gained popularity as a weight loss strategy, but many people make mistakes that harm results. Segundo the doctor and biochemist Moacir Rosa, specialist in weight loss and muscle mass gain, the traditional approach of eating every three hours is counterproductive. Essa practice prevents the body from learning to burn fat and produce ketone bodies, essential substances generated by the destruction of fat to generate energy. The expert argues that longer periods of fasting, up to 20 hours, enhance weight loss and improve general health.

The most common mistake in intermittent fasting

Muitas people start intermittent fasting without preparing their body properly, which results in weakness and malaise. The first crucial step is dietary re-education, replacing processed foods with real food. Alimentos ultra-processed foods such as pizza, soda, hamburgers and stuffed cookies have a high glycemic index and high concentration of carbohydrates, preventing the body from entering ketoadaptation.

Quando If you maintain a diet rich in carbohydrates for years, the body unlearns how to burn fat. When starting fasting without this change in habit, the body is unable to produce ketone bodies quickly, causing fatigue and discomfort. Therefore, ketoadaptation with a healthy diet must come first, allowing the body to relearn how to burn fat and produce these energy substances again.

Benefícios proven results from prolonged fasting

Contrário According to what many believe, intermittent fasting is physiologically natural for humans. Nossos nomadic ancestors 20 thousand years ago hunted and went for long periods without food, developing biological mechanisms to support fasting. Grandes felines in África go days without eating and become more alert and energized, a phenomenon that also occurs in humans when properly adapted.

Moacir Rosa reports his personal experience: the more hours you fast, the more energized you feel. Sua intellectual and cognitive capacity increases, and is able to perform exercises during the fasting period. Essa extra energy comes from the production of ketone bodies, which feed the brain with an alternative energy source to carbohydrates.

Alterações hormones and cell rejuvenation

Intermittent fasting triggers important hormonal changes in the body. Há increased GH (growth and youth hormone) and testosterone, especially during fasting sleep. Esses hormones promote better quality of sleep, greater disposition and a feeling of general well-being. The body, with fewer calories to burn, prioritizes normal physiological functions and cell regeneration.

Doctor Yoshinori Ohsumi, winner of Prêmio Nobel by Medicina in 2016, demonstrated that fasting promotes autophagy (cell suicide) and increases telomeres, structures at the ends of chromosomes that indicate cellular youth. Quanto the longer the telomere, the younger the body physiologically. Células old cells give way to new cells, rejuvenating the organism.

Grupos that need special care

• Crianças should not do intermittent fasting, as they have high caloric needs during growth.
• High performance Atletas need more calories and proteins; for them, it is recommended to fast for 15 to 16 hours once a week.
• Diabéticos should fast only with medical advice, as hypoglycemic medications can cause dizziness and fainting during fasting.

Esses groups have specific nutritional needs that require professional monitoring before beginning any fasting protocol.

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Confundindo hungry thirsty during adaptation

Nos first few days of intermittent fasting, many people confuse hunger with thirst. Essas two perceptions are identified by very close regions of the hypothalamus, leading to interpretation errors. The person may be dehydrated and need water, but eat food out of confusion. Após two to three weeks into ketoadaptation, hunger disappears and the person discovers that the desire to eat is mainly psychological.

Hábitos social food habits create an addiction to eating at parties, meetings and birthdays, disconnecting food intake from real nutritional needs. Intermittent fasting reestablishes this connection, allowing the body to eat only when it really needs it.

Perda of rapid weight at first: what is normal

It is common to lose six kilos in the first month by combining intermittent fasting with dietary re-education. Essa initial accelerated loss occurs due to the elimination of water, depletion of glycogen stores and the detox process when the person stops consuming processed foods. The sodium comes out with the liquid, creating rapid weight loss.

Após In this initial phase, the body enters a plateau, when all the glycogen has been consumed. From then on, real fat burning begins, a slower but healthier and longer-lasting process. The challenge is to maintain the routine, as the natural tendency is to abandon the protocol. Fast Resultados is unhealthy; Adopting healthy habits reduces the risk of cancer, osteoarthritis, arthritis, degenerative diseases, heart attack and diabetes, improving metabolism and facilitating sustainable weight loss.

Buscando appropriate professional guidance

Para start intermittent fasting safely, it is essential to seek out a nutritionist or nutritionist knowledgeable on the subject. Infelizmente, many professionals at Brasil still recommend the outdated approach of eating every three hours. Brazilian nutritional medicine is lagging behind Europa and Estados Unidos, making it difficult to find up-to-date professionals. The ideal is to look for someone who has taken specialized courses abroad on intermittent fasting and ketoadaptation, ensuring safe and effective guidance throughout the process.