Fasting is an ancient custom that has been maintained in various traditions and cultures throughout history. For example, Catholics fast during Lent, Muslims during Ramadan, Hindusts who abstain from food one day a week, and fast during yoga. If we then go back even further in human history, back to prehistoric times, we see how people were already used to forced fasting due to the lack of seasonal food. It is understandable that the human body functions optimally even when it is occasionally deprived of food. However, due to the lifestyle imposed by society, it is now likely that some forms of fasting may result in nutritional deficiencies.

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Fasting: Yes or No

That is the dilemma. Fasting can have huge positive effects when practiced properly. Fasting and calorie restriction are in fact part of human evolution and history. However, fasting and calorie restriction can also be harmful to health if practiced incorrectly.

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The trend towards “intermittent fasting” also has advantages and disadvantages. First off, the terminology is incorrect and raises some critical questions. In fact, the term encourages people to improvise fasting periods ranging from 12 hours to whole weeks, which gives the impression that abstinence from food in any form and at any time can have positive effects on health. In reality, improvised fasting can cause problems for metabolism and the immune system.

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How to fast properly

Prolonged periods of food abstinence between meals, repeated daily over a long period of time, can lead to the formation of gallstones, which eventually lead to the removal of the gallbladder.

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Plus, those who fast 16 hours a day often find it easier to stick to this schedule by skipping breakfast. However, several studies warn that skipping this meal increases the risk of cardiovascular disease, tumors, and other fatal pathologies.

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A well-known saying says: “Have breakfast like a king, lunch like a prince and dinner like a beggar.” That is the golden rule of good health. If you can't eat a hearty breakfast, you should opt for a lighter option with coffee or tea and toast with a little jam without added sugar.

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Fasting every other day can also lead to heart problems in the long run and is also difficult to carry out. However, eating 15 hours or more a day leads to metabolic disorders and sleep problems, among other things.

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The ideal solution is to maintain a time window of 12 consecutive hours of abstinence from food and refrain from eating 3 to 4 hours before bedtime and avoid snacks at night.

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“Anyone who regularly skips breakfast is likely to have an overall unhealthy lifestyle,” said study author Valentin Fuster, MD, PhD, MACC Director of Mount Sinai Heart.

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A healthy habit

It is fundamental to view time-limited meal planning as a lifestyle and not as an exercise that is done from time to time. In fact, drastic diets almost never produce positive results, especially when you return to your eating habits after a few days or weeks. It is best to follow a health-oriented diet in order to achieve a lasting effect and extend life expectancy. One example of this is centenarians who eat vegan-pescatarian, eat the right amount of protein and very little sugar, eat early and thus keep the 12-hour window for eating.

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If you want to lose weight, you have to limit your portion size and reduce the number of meals: Ideally, you should eat two main meals and one snack if you are overweight. And if you want to fast, it's best to do so during the week and not on weekends when there are social events.

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Eating healthy must be a good habit, not a sacrifice.

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Another fundamental aspect of a balanced diet is listening to your body and being in tune with your feelings. If a time-limited diet causes anxiety, it is better to choose another healthy diet, such as the original Mediterranean diet.

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Fasting treatments should not be carried out alone, but only in coordination with specialized nutrition experts. Before starting a reduced-calorie diet, a doctor should always be consulted, especially if there are particular health problems (diabetes, heart problems, etc.).