Fasting is defined as the absence of food and drink consumption for a certain period of time during the day.
In various diet plans, intermittent fasting is used with the aim of reducing fat mass and increase the daily basal metabolic rate.
How should it be performed? The optimal fasting period suggested by recent studies is 14 to 16 hours a day, and it is recommended to use the night and morning period to reach this quota. It goes without saying that the meal to be eliminated will be breakfast, to arrive directly to lunch without having eaten.
In addition, intermittent fasting is also suggested for the management of chronic diseases, as it can stimulate cell regeneration, promote chronic diseases, as it is able to stimulate cell regeneration, promote the blood sugar regulation and thyroid hormone function. It can be used therapeutically for obese or overweight individuals, not only for the reduction of fat mass, but also for related diseases: diabetes hypertension, heart disease, psychological disorders and hormonal imbalances.
It is frequently recommended to combine physical activity with this type of diet: but if I don't eat, can I exercise? Will I have the energy to face a training session? Can I go walking or running without having had breakfast? Of course you can!
During this dietary regime, it is preferable to exercise in the morning in order to fully utilise the benefits of fasting, which will stimulate the use of alternative energy sources to sugar during exercise.
Here is an example of the benefits we can derive from fasting physical activity:
- Use of fat as an energy substrate for physical activity
- Increases fat mass loss
- Increases the energy cost and calorie consumption of the physical activity performed
- Makes us feel more energetic and productive
- Helps control blood pressure
- Improves the quality of sleep at night
- Helps us make healthier food choices throughout the day
However, it is very important to choose the correct activity to perform in order not to fall into complications such as general malaise, cramps, drops in blood pressure, fainting and even a drop in sports performance. Recommended activities are activities of short duration and low intensity, strictly dependent on the person's background and fitness level.
Here are some practical examples:
- Gentle running for 30'
- Walking for 30/60'
- Yoga for 60'
- Muscle strengthening for 60': give preference to strength exercises and not high-intensity circuits with little recovery and long duration. high intensity circuits with little recovery and long duration
The most important thing for respecting the body's health is to maintain a correct macronutrient intake throughout the day in order not to fall into the dynamics of muscle catabolism, i.e. loss of muscle mass due to consumption of protein as energy for physical activity.
After training, it is therefore necessary to have a snack of yoghurt and cereals; include balanced meals containing carbohydrates such as rice, spelt, quinoa amaranth, oats and fruit; rebalance your protein intake through the consumption of meat, eggs, legumes or vegetable proteins; hydrate through water replenishment and the consumption of vegetables.
What could be a balanced post-workout meal in the fasting period?
- 70gr wholegrain cereals
- Proteins such as white meat, fish, legumes
- Seasonal vegetables to taste
- 1 fruit
- 1 tablespoon EVO oil
(Article by Dr. Della Gioia Girardi)
