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Nutritionist reveals safe diet for effective weight loss

Nutritionist reveals safe diet for effective weight loss How intermittent fasting helps to lose weight (photo: Freepik)
Author: Daryna Vialko

Many weight loss diets focus on what to eat, while intermittent fasting is more about the timing of meal. Ukrainian nutritionist Natalia Samoilenko reveals if this diet is effective.

What is intermittent fasting

According to the expert, intermittent fasting is safe and effective. However, it is not much more effective than any other diet. In addition, many people find it difficult to fast.

During intermittent fasting, glucose can only enter the cells with insulin, a hormone produced in the pancreas. Between meals, as long as you don't eat, insulin levels decrease and fat cells can release glucose from the fat depot and use it as energy.

Then a person loses weight. The whole idea of intermittent fasting is to allow insulin levels to decrease so that a body can burn fat.

The fasting scheme

The classic scheme of intermittent fasting is 16/8:

8:00 - breakfast
10:30-11:00 - second breakfast
13:00 - lunch
16:00 - afternoon snack
after 16:00 you can drink water and herbal tea
In addition, it is very important what you eat during these 8 hours.

The nutritionist reminds you that from 8:00 to 16:00, you should only eat healthy food.

Main contraindications

People with diabetes, gastrointestinal diseases or mental eating disorders (anorexia, bulimia), pregnant and lactating women should not practice fasting. This is possible only with the permission of a doctor.

Intermittent fasting requires discipline. You must eat at a certain time, not when you suddenly feel like eating something.

You can't eat high-calorie foods during meal periods.

During fasting, you can drink water, coffee, and other calorie-free beverages, which can reduce hunger.

Previously, we reported which fruits won't help you lose weight, even though many consider them diet-friendly.