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Unlike classic diets, it does not impose whatto eat, but whento eat.
Practiced correctly, it can bring significant benefits — from lowering insulin and burning fat, to improving sleep and longevity.
This complete guide will help you understand everything you need to know about intermittent fasting, whether you're a beginner or want to dig deeper.
🔍 What is intermittent fasting?
Intermittent fasting is an eating pattern that alternates periods of fasting (without calories) with periods of eating. It is not a diet in itself, but a meal timing strategy.
The most popular form is 16/8:16 hours fasting, 8 hours nutrition.
🕒 Types of intermittent fasting
✅ Benefits of intermittent fasting (scientifically proven)
- 🔥 Fat burning— activates lipolysis and reduces insulin
- 🧠 Mental clarity— increases BDNF, a neurotrophic factor
- 🧬 Autophagy— recycling of spent cells (natural anti-aging)
- 🛌 Deeper sleep Especially if you don't eat late at night.
- 📉 Reducing inflammation— decreases CRP and proinflammatory markers
📚 Studies:
Cell Metabolism (2019)— Benefits of TRF
NEJM (2019)— General review of fasting
⚠️ Who should NOT hold intermittent fasting without medical advice?
- Growing Children/Adolescents
- Pregnant or lactating women
- People who are underweight or with eating disorders
- Insulin-dependent diabetics
- People with endocrine disorders
💬 If in doubt, talk to your family doctor.
🟢 How to start intermittent fasting correctly
- Choose a gentle protocol (ex: 14/10 or 12/12)
- Do not suddenly skip meals— progressively shorten the food window
- Constantly moisturize Ingredients: water, simple tea, black coffee
- Try eat between 10:00 and 18:00 for synchronization with the circadian rhythm
- Get enough sleep — fasting + sleep forms an unbeatable team
🍽️ What are you allowed to consume during fasting?
🧠 Common mistakes to avoid
- Tables that are too large and heavy in the food window
- Lack of electrolytes→ cramps, headaches
- Lack of sleep→ decreased HRV, feeling stressed
- Intense training on foreigners(without adaptation)
- Comparing progress with others
📝 Example of 16/8 protocol day
📚 Other useful resources:
- Beginner's Guide to Fasting (special page)
- [Food Window Calculator (coming soon)]
- Glossary of terms about fasting
🔥 Ready to simplify your meals and accelerate your weight loss?
Open now “The Complete Guide — Intermittent Fasting & Slimming“ and see exactly what and when to cook, HOW to shop smart and why — for results that really show!
Yes, if it is just a small slice and has no pulp or juice added. Do not break the post.
The ideal is between 10:00 and 12:00, when the body is already active and digestion is working optimally.
😄 Only if you also have mustard on your pillow in the morning! Dreams don't have calories — yet!
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