Anti-aging, slimming, immunity: we tell you all about intermittent fasting!

Whether for religious or non-religious reasons, fasting is a widespread practice that involves interrupting one’s food intake for a given period. Intermittent fasting in particular is  a method that involves alternating periods of fasting for 12 to 16 consecutive hours within the same day with periods of eating, But what happens when we stop eating for more than half a day? Recent research has shown that fasting can have beneficial effects on health and longevity.

Our body’s cells suffer damage throughout our lives, particularly due to exposure to free radicals, which are unstable molecules produced during respiration and digestion. This damage accumulates with age, leading to premature aging and increasing the risk of chronic diseases such as cancer, cardiovascular diseases, and diabetes.  Fasting can help prevent this damage by reducing the production of free radicals and stimulating cellular repair mechanisms. Several studies have indeed shown that intermittent fasting can improve health and reduce the risk of chronic diseases.  

Studies suggest that intermittent fasting can help reduce the risk of age-related diseases by increasing cells’ ability to resist oxidative damage. Researchers have also found that intermittent fasting can improve cognitive function, reduce inflammation, and increase lifespan in laboratory animals. Published studies also suggest  also that fasting can have beneficial effects on health and longevity.

But how to fast?

If you are new to intermittent fasting, it is important to start gradually, for example by beginning with a 12-hour fast, and progressively increasing the duration over time. Here is an example of a step-by-step program to gradually practice intermittent fasting:

1. Start with a 12-hour fast: choose a 12-hour period of the day when you will not eat, for example from 7 PM to 7 AM. During this period, you can still drink water, tea, or coffee, but without sugar or milk.
2. Increase to 14 hours: Once you feel comfortable with a 12-hour fast, try moving to the next step by fasting for 13 to 14 hours. 
3. Finally, try moving to a 16-hour fast: After a few weeks of 14-hour fasting, you can generally achieve a 16-hour fast. This program is also known as the “16/8” method, where you fast for 16 hours followed by an 8-hour eating window.
4.  Listen to your body: It is important to adjust your fasting routine according to how you feel and not to push yourself too hard. If you feel dizzy or weak during your fast, it is always possible (and preferable) to break it earlier and eat.
5. In case of doubt or unusual symptoms, do not hesitate to consult a doctor. 

The case of religious fasting during Ramadan

Ramadan is a month of religious fasting for Muslims, during which believers abstain from eating and drinking during the day. There are several dietary recommendations that can help people support fasting and stay healthy during Ramadan.

According to the World Health Organization (WHO), it is important to maintain a balanced diet during Ramadan. This means consuming a variety of foods from all different food groups, including fruits, vegetables, grains, proteins, and fats. It is also important to drink plenty of water outside of fasting hours to avoid dehydration.

A common concern during Ramadan is avoiding weight gain, which often results from overeating or eating too richly during Iftar, the first evening meal that breaks the fast. However, it is possible to maintain or even lose weight during Ramadan with the right approach. Nutritionists advise focusing on nutrient-rich foods, such as fruits, vegetables, lean proteins, protein-rich foods, fish, and chicken, and avoiding calorie-dense, nutrient-poor foods. Furthermore, eating slowly can help prevent overeating and promote satiety. In addition, it is recommended to avoid sugary and fried foods, such as processed foods and sugary drinks, during Ramadan.

Getting help with food supplements

Food supplements can help maintain or achieve a healthy weight during intermittent fasting. For example, protein supplements can help maintain muscle mass while promoting fat loss. In addition, metabolic activators (commonly known as fat burners) can help accelerate calorie consumption with the same effort.

Reviscience Labs has developed two product ranges dedicated to weight management. Our “La Nutrition” protein range is specially designed to supplement protein in the healthiest way possible. A daily dose will be sufficient to cover your needs during your sports activities and a busy daily life. Our “La Minceur” range is specifically designed to help your body burn fat and limit intake.