Tips when doing intermittent fasting

“The food with the highest glycemic index is tapioca. It’s not a great idea to break your fast with just tapioca, for example,” Marcela recommends. “Despite its good reputation, it is flour, and flour also turns into sugar in our bodies,” recalls broadcaster Mariana Ferrao.

The post-fasting meal should be balanced, consisting of regulatory foods (vegetables, legumes and/or fruits), active foods (carbohydrates, preferably rich in fiber) and anabolic foods (lean proteins).

Some studies show that intermittent fasting or a low-calorie diet, i.e. following a low-calorie diet, are equally effective for weight loss, i.e. the eating window is very important for the success of fasting. Livia Marcella, endocrinologist.

The doctor does not recommend intermittent fasting every day. According to her, most studies proving the benefits of this practice follow the so-called 5-for-2 version (five days of normal eating, two days of semi-fasting) and in the 16-for-8-hour mode.

Recommended changes for beginners: In these cases, Livia Marcella suggests starting with 12 hours of fasting and progressing little by little, under the supervision of a specialist.

Some research has already shown that intermittent fasting can help improve insulin sensitivity and prevent cardiovascular disease, as long as it is done correctly and when medically indicated. “It’s not a good idea to do intermittent fasting on your own. It’s important to talk to a dietitian and your doctor, who really knows you, and do it in a guided way.”