Intermittent fasting: the experience of our founder Carlotta Gagna
Good morning everyone!
I'm Carlotta Gagna, founder of Traininpink.
Many of you write to me daily to get my opinion on intermittent fasting so I thought I would write this article.
All the opinions you will read here are the result of my studies and my personal experience.
Always consult your doctor or nutritionist before changing your dietary regimen.
Let's look together at my experience and everything there is to know!
What is intermittent fasting?
As I have always said over the years, intermittent fasting is not a diet but a way of organizing meals throughout the day.
Following intermittent fasting therefore does not mean eating certain foods, but (not) eating at specific times of the day.
The most well-known formula is the 16/8: meals are concentrated in 8 hours while you don't eat during the remaining 16 hours.
The "lighter" versions are the 14/10 (14 hours fasting, 10 eating) or the 12/12 (12 hours fasting, 12 hours eating).
Does intermittent fasting cause weight loss?
It depends: if in addition to practicing fasting you do not also reduce your daily caloric intake, this practice, on its own, will not lead you to lose weight.
That said, many people report having lost weight solely thanks to intermittent fasting. Why?
There are 2 main reasons, which are indirect consequences of fasting:
- You often snack between meals (e.g. a sweet treat before bed, biscuits in front of the TV in the evening, etc.): reducing the time in which you eat will effectively eliminate these meals and therefore indirectly lead us to consume fewer calories (and, consequently, lose weight);
- After an initial adaptation period, it is very common that with fasting you feel less hungry throughout the day, especially between meals, with the (obvious) consequence that fewer calories will be consumed (and therefore… weight is lost).
What are the main benefits of intermittent fasting according to science?
- Improvement of brain health, in particular better memory and concentration
- Reduction of bodily inflammation - this is usually noticed externally with skin with fewer imperfections and a less bloated stomach
- Stabilization of blood glucose levels — I will explain below what this means and what it entails
- Promotion of cell renewal mechanisms, with consequent benefits on the prevention of aging. This does not only mean younger-looking skin and fewer wrinkles, but above all a reduced risk of cardiovascular diseases, cancer, Alzheimer's and Parkinson's.
Sources: Umberto Veronesi Foundation, AIRC, Harvard Medical School, University of California Los Angeles.
What are the potential unwanted effects? Can everyone do it?
Especially at the beginning, the most common unwanted effects are hunger (I bet you didn't expect that one), irritability, mood swings and lack of concentration during fasting hours. Usually, these unwanted effects disappear after a month.
Intermittent fasting is generally not recommended for those who:
- Suffer from gastritis and/or irritable bowel;
- Are pregnant or breastfeeding;
- Are diabetic and on insulin;
- Suffer from eating disorders.
It is always advisable to consult a professional before starting intermittent fasting.
Do I practice it?
Yes, I practice the 16/8 version (8 hours of eating and 16 hours of fasting) for 2 main reasons:
1. In the morning until early afternoon I film workout videos: in the past when I ate before filming videos in the morning I felt less focused, more bloated and with less endurance. By moving the first meal to early afternoon I feel physically and mentally better.
2. A clear improvement in blood glucose levels: as an insulin-resistant person this is a very important aspect. Having more stable blood sugar levels I can significantly reduce the risk of diabetes in the future.
Not only that.
Personally, high blood sugar has always caused me severe headaches, palpitations/anxiety and drowsiness.
By stabilizing blood glucose levels I manage to avoid these bothersome side effects, therefore feeling much better.
Also consider that, often, more stable blood glucose levels can reduce emotional hunger.
How to organize intermittent fasting?
- During the day: you can choose to finish eating earlier or start eating later the following day — I for example choose the second option because it adapts better to my routine;
- During the week: you can do it every day or only on certain days — personally I find that following it every day turns out to be simpler once the initial adaptation phase has passed. Evaluate with a professional the strategy most suitable for you.
So do you recommend it?
Personally I have noticed many benefits since I have been practicing it and it works well with my routine.
It may be uncomfortable or not practicable for some, especially if you do not have control over when you can/cannot eat due to work, study and/or family. For others the unwanted effects may be intolerable.
As always, think with your own head (and with the help of a professional) to understand whether it is something that could work for you or not.
Intermittent fasting is part of the Lymphatic Drainage Pilates protocol, the exclusive Traininpink Pilates dedicated to reducing water retention, bloating and aimed at countering lipedema and lymphedema.
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A big hug and until next time!
Carlotta