Night fasting recommended by Harvard for weight loss

Intermittent fasting is one of the practices that has become a trend in recent months as part of the options that people implement to lose weight.

In addition, according to experts, intermittent fasting also has health benefits such as lowering bad cholesterol, preventing obesity, among other benefits.

Intermittent fasting, as its name suggests, is the act of restricting when and how much you want to eat in order to have specific physical benefits.

Among the various types of intermittent fasting that exist, Harvard experts recommend the so-called night fasting.

The guest recommended by Harvard is known as 16/8, one of the most popular and easiest to implement.

To do this, the person must limit their intake of foods and drinks that contain calories for 16 hours straight and then eat normally for an eight-hour period.

Whoever wishes to apply it must choose the hours in which he will fast. However, in the most popular ones, food can be consumed between 12 noon and 8 at night, which means that food should not be consumed at night and part of the morning.

Other times also apply, such as eating between 7am and 3pm, between 9am and 5pm, between 12pm and 8pm or between 2pm and 10pm at night.

During intermittent fasting, you can only drink liquids such as water, coffee and tea without sweeteners.

Night fasting can be done once or twice a week, but experts advise that if someone is prone to eating disorders or health problems such as diabetes, they should consult their doctor first.

According to Harvard experts, the benefits of fasting are:

  • Loss of visceral fat
  • Supports heart health
  • May reduce the risk of type 2 diabetes
  • Brain benefits
  • Helps prevent Alzheimer’s
  • It can increase life expectancy.
  • Losing weight

Intermittent fasting against depression, how to do it?

Depression is an emotional disorder that causes feelings of persistent sadness and loss of interest in activities, according to the Mayo Clinic, a nonprofit organization dedicated to clinical practice, education and research.

The subject also explains that although depression may only occur once in a lifetime, people usually have several episodes of depression, and during these episodes the symptoms occur most of the day, almost every day, and may consist of from:

  • Feelings of sadness, wanting to cry, emptiness or hopelessness.
  • Outbursts of anger, irritability, or feeling frustrated, even over minor things.
  • Loss of interest or pleasure in most or all usual activities, such as sex, hobbies or sports.
  • Sleep disorders, such as insomnia or sleeping too much.
  • Fatigue and lack of energy, so even small tasks require more effort.
  • Loss of appetite and weight loss or more food cravings and weight gain.
  • Anxiety, agitation, or restlessness.
  • Slow in reasoning, speaking and body movements.
  • Feelings of worthlessness or guilt, fixation on past failures or self-criticism.
  • Difficulty thinking, concentrating, making decisions and remembering things.
  • Frequent or recurrent thoughts of death, suicidal thoughts, suicide or suicide attempts.
  • Unexplained physical problems, such as back pain or headaches.

In fact, many factors can cause depression: alcoholism or drug use; medical conditions, such as cancer or long-term (chronic) pain; stressful life situations or events, such as job loss, divorce, or the death of a spouse or other family member; social isolation (a common cause of depression in older people).

For this reason, researchers from the University of Castilla-La Mancha (Uclm) revealed that intermittent fasting will reduce the symptoms of depression, as SaberVivirTv, a researcher at Uclm and first author of the study, quoted in an article published in The Conversation, Ruben Fernández-Rodríguez said that “people who practice intermittent fasting, especially limiting the intake window, show high rates of acceptance and follow-through. Looking and feeling great inside and out makes it easier for us to maintain this eating pattern long term.”

That being said, it is important to note that the Mayo Clinic explained that intermittent fasting means that a person does not eat for a period of days.

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