Intermittent fasting: what is it?
Intermittent fasting is a weight loss system based on the cardinal principle of creating a fasting ” window” (time frame) with a duration that affects the overall caloric balance and hormonal metabolism. In conditions of food abstinence, in addition to a total insulin calm (remember that insulin is the anabolic hormone par excellence but also responsible for fat deposits), there is a significant increase in another hormone : IGF-1 or somatomedin (some also mention an increase in testosterone). Intermittent food deprivation is then responsible for the secretion of GH (somatotropin), known as the “feel-good hormone”. Unlike insulin, GH, while increasing hypertrophy , does not cause fat deposits, but favors the lipolysis necessary for weight loss and muscle definition .
There are three main dietary regimens involving intermittent fasting: alternate day fasting , fasting for 2 days a week and daily fasting (the time of day during which the individual eats is limited to 8-12 hours and the remaining 12-14-16 hours are fasting).
Intermittent fasting diet plan
The intermittent fasting food pattern consists of 3 daily meals and 1 training session with a 16-hour fasting window.
- 1st meal to be eaten as soon as you get up: source of protein and carbohydrates with a medium-low glycemic index ; little fat
- 2nd meal – breakfast : complete
- Training (bodybuilding or high intensity training )
- 3rd meal (to be taken IMMEDIATELY after training) – lunch: complete
- Fasting window from approximately 1 or 3 pm until the following morning.