How to lose weight effectively and sustainably? This is a question that many people ask themselves. Among the many approaches, intermittent fasting has recently stood out, promising not only weight loss but also overall health improvement. This concept, which alternates periods of fasting and eating, is not new. Dating back to ancient times, it was practiced in various cultures and religions for therapeutic and spiritual reasons. Today, it is back in the spotlight, adapted to our contemporary lifestyles. But is intermittent fasting really the key to successful, healthy weight loss? This article invites you to discover the facets of this ancestral practice, brought up to date, to assess whether it corresponds to your personal health needs and objectives. 

Intermittent fasting: the essentials

The History of Intermittent Fasting

Intermittent fasting has gained popularity in recent years, yet the practice is not new. This ancestral method of self-healing dates back to ancient communities such as the Greeks, Romans, Hindus and Egyptians (1). They resorted to this practice for religious, spiritual and health reasons, notably to free themselves from sins and to have a healthy mind in a healthy body. Fasting has continued to be practiced in different cultures and religions around the world (2). For example, in Christianity , fasting takes place during the Lent period over forty days with the aim of drawing closer and asking forgiveness from God. In Judaism , two types of fasts are practiced, the most common of which is “Yom Kippur” during the Jewish new year, taking place on the ninth day with a 24-hour fast. Or in Islam , fasting takes place during the month of Ramadan, where the faithful abstain from eating and drinking from sunrise to sunset. The first to use fasting as a means of self-healing to achieve “ better health ” were the philosopher and physician Hippocrates and the Greek physician Galen. Over the years, many doctors and philosophers (Avicenna, Paracelsus, Hoffmann, Plato, Aristotle, etc.) have presented their research on the benefits of fasting with the aim of curing certain diseases and cancers. Notably, Doctor Otto Buchinger in Germany (3), one of the first to test fasting to relieve rheumatism, subsequently creating, in 1920, his clinic “The Dr Otto Buchinger Cure Center”. This clinic integrates numerous fasting programs. Nowadays, intermittent fasting has gained notoriety with the aim of improving health or losing weight.

Different intermittent fasts

Over time, the method of fasting has broadened and is no longer considered a self-healing or religious practice . Today, fasting is done with a very specific objective (weight loss, longevity, vitality) or to eat over a certain period of time. Fasting exists in different forms: periodic fasting , also called water fasting , is considered the most restrictive fasting, often carried out in specialized centers in the form of a cure. On the other hand, therapeutic fasting is practiced in the medical context to improve the effectiveness of chemotherapy. Intermittent fasting is the most practiced method today, alternating a period of food restriction from a few hours during the day to 48 hours maximum. The body is considered to enter a fast 6 hours after eating its last meal. In this article, we will discuss the many intermittent fasts :

• Eat Stop Eat or alternative fasting

  It consists of not eating anything for 24 hours on 2 non-consecutive days per week and eating normally on the other days.

• One meal a day (OMAD)

  Its principle is to fast for 23 hours and eat only one meal per day. It is advisable during the authorized meal to have a balanced plate with foods of good nutritional quality and to choose the time best suited to your daily life and your energy needs. It is not recommended to perform physical activity or other intense activity during fasting to avoid health risks.

• Fasting fast diet or 5/2 or 4/3

  It is a method that involves eating normally 5 or 4 days a week and only consuming around 500 calories for women and 600 calories for men the remaining 2 or 3 days . The number of days and the period of calorie reduction must be chosen according to lifestyle and the most favorable such as days of rest without particular activity.

• Time-limited fasting

  It is the most common of intermittent fasts. Also known as 16/8 or 20/4 , it consists of not swallowing anything for 16 hours or 20 hours and eating normally the rest of the day. This method is the most sustainable over time because we do not feel any lack on a daily basis. In addition, this fast has the advantage of adapting to everyone's lifestyle by skipping either breakfast or dinner. Furthermore, it will still be advisable to take the planned intake (breakfast or dinner) at another time of the day to avoid an excessive reduction in calories.

---

Diet and intermittent fasting: practical advice

In the principle of intermittent fasting, no food should be avoided, which makes it easier to practice, unlike the ketogenic diet. It is recommended when practicing it to choose your foods carefully to provide all the essential nutrients and sufficient energy to the body.

• Favor complex carbohydrates present in whole foods , such as whole-wheat pasta , sweet potatoes ; in cereals such as corn and rye ; and in dried vegetables , such as split peas and white beans . They provide lasting energy throughout the day necessary for the body, it's a bit like natural fuel. We can compare complex carbohydrates to the gasoline in a car. Without this fuel it cannot run, it's the same with the body. These carbohydrates reduce the risk of overweight, obesity and type 2 diabetes.
• Limit saturated fats found in fried foods, breading, processed foods, industrial cakes, etc. Consumed in large quantities, they increase the risk of cardiovascular diseases through the formation of atherosclerotic plaque.
• Include “ good fats ” , with unsaturated fats rich in omega 3 which benefit your health. They are found in vegetable oils (rapeseed, nuts, etc.), small oily fish (herring, mackerel, sardines) and fruits. shelled (walnuts, Brazil nuts) They contribute to the proper functioning of the body, the growth of cells and reduce the risk of cardiovascular diseases.
• Make sure you're getting enough protein by varying animal and plant- based proteins . They are present in chickpeas, lentils, red beans, quinoa, tofu, seitan and for meats, favor white meats. They help preserve and maintain muscle mass, tissue healing and a good immune system.
• It is also important to hydrate yourself sufficiently throughout the day, even during fasting periods and without waiting to feel thirsty. It is recommended to drink a minimum of 1.5 to 2 liters per day, favoring unsweetened drinks such as water, water flavored with fresh fruits, herbal teas. Coffee and tea should be controlled because they have dehydrating effects.

---

A practical day in 16/8 without breakfast with the maju bowl is…:

---

Impact of intermittent fasting on health.

Benefits

The numerous scientific studies available on fasting are carried out in animals and few reliable and quality studies have been carried out in humans. The various benefits of fasting are based solely on animal experiments on physical or mental health. (4)

• Effects on metabolism:

Fasting acts on body fat stores through different physiological processes. Indeed, thanks to a balanced diet and a slight calorie reduction, intermittent fasting allows natural weight loss . This mechanism improves insulin resistance through regulation of blood sugar and reduces blood and arterial pressure . (5) In addition, fasting has beneficial effects on overweight , obesity and reduces the risk of heart disease .

• Physiological and mental benefits:

Intermittent fasting has an anti-inflammatory action to regulate the mechanisms causing inflammation. (6) It reduces damage at the origin of free radicals through better cellular protection and improves defenses against oxidative stress .

• Brain Health and Microbiota:

Studies have shown that fasting improves a rapid change in the gut microbiota . Microorganisms sitting within the microbiota improve many pathologies such as obesity , irritable bowel syndrome , and chronic fatigue . (7) Fasting has protective effects on neurons, particularly in the context of neurodegenerative diseases such as Alzheimer's and Parkinson's diseases.

• Influence on Mood and Psychological Disorders:

The mechanisms behind intermittent fasting trigger certain hormones that play a key role in psychological state. This secretion promotes good mood , increased energy and even better sleep . This is one of the reasons why naturopaths recommend fasting, particularly for its vitality and its “detoxifying” role on the body.

Considerations and Limitations of Intermittent Fasting

• Hypoglycemia risk

During periods of fasting, carbohydrate reserves decrease, resulting in a risk of hypoglycemia , that is to say an abnormal drop in blood sugar levels. Hypoglycemia can cause dizziness, intense feelings of hunger, tremors or a feeling of confusion. Fasting should be avoided in people with diabetes , in children and in pregnant or breastfeeding women .

• Loss of muscle mass

The different cellular mechanisms during a fast promote weight loss in the same way as a loss of muscle mass . This phenomenon is observed in the practice of long and restrictive fasts.

• Acid-base imbalance

Fasting can cause long-term problems such as nausea, headaches, muscle weakness, which means that the body is in a state of acid-base imbalance .

• Metabolic disorders

Metabolic disorders such as low energy , intense fatigue , poor sleep or mood swings can be triggered. These symptoms are often accompanied by deficiencies in essential nutrients (vitamins, minerals) and low energy intake . Therefore, it is advisable to take the food intake planned during the fasting period at another time of the day.

• Psychological disorders

Alongside the positive effects of fasting on mood and energy, some people may have adverse effects such as anxiety , irritability , mood swings or develop depression in the long term.

---

Testimonials and Experiences

Matthias, co-founder of maju and dietitian nutritionist , gives us his expert opinion: "There is growing interest in intermittent fasting, becoming a frequently discussed topic in the media and a point of discussion within our community of Bolists. However, it is essential to understand that intermittent fasting is not a one-size-fits-all solution for weight loss. The key to weight loss is a negative energy balance, where calorie intake is less than energy expenditure. Intermittent fasting, by itself, does not automatically guarantee this deficit . It is common to see that caloric intake during non-fasting periods can exceed the body's needs. This overconsumption can often be a reaction to the frustration caused by prolonged periods of fasting. specific cases, such as to manage digestive problems, it requires a personalized approach, adapted to each individual. In conclusion, the most important aspect in weight management is the adoption of a personalized nutritional approach, aligned with the profile. individual, lifestyle and specific needs. It is by adopting this individualized method that we can truly achieve our goals in a peaceful and sustainable manner." Lovelyne has been a fan of 16/8 intermittent fasting since 2020 and is sharing her experience with us today: “I started intermittent fasting about 4 years ago following my last birth to lose a few pregnancy pounds. I learned about this practice through various books and reliable internet research, to find the method best suited to me and without taking any risks for my health. I was able to discover that intermittent fasting not only helped to lose weight through a slight calorie deficit but had benefits on cell renewal, on moods and even on the microbiota. I chose to practice the 16/8 method by skipping breakfast, it's the one that suits me best. Today, I really see the change from before my pregnancy: more energy, better skin, better psychological state and I feel better when I practice physical activity. However, I listen to myself when I feel hunger pangs in the morning while having breakfast or on the weekend to treat myself. For me, it is still important to trust your feelings on a daily basis.”

---

Integration into everyday life: How to adapt with the maju bowl?

Incorporating intermittent fasting as part of the maju concept is entirely feasible and can prove beneficial . Among the different methods, the 16/8 method , which involves abandoning breakfast, is particularly suitable. By adopting this rhythm, you can perfectly use your maju bowl to prepare your lunch and evening meals. The nutritional intake normally planned for breakfast can be ingeniously carried over to the afternoon in the form of a snack . This approach helps you maintain a balanced calorie deficit , corresponding to your individual profile. Such balance is essential to promote healthy and sustainable weight loss . If you find that intermittent fasting works for you and makes you feel better, it's important to listen and respect these signals from your body. Our team can support you in this process! And, of course, for any questions or concerns, our dietitian nutritionists are always available to assist you via our chat service.

---

FAQs

Is intermittent fasting suitable for everyone?

It is not recommended for everyone to do intermittent fasting. Fasting is not recommended for fragile people and those suffering from certain pathologies , such as untreated hyperthyroidism, chronic kidney failure, liver failure, insulin-dependent diabetes, cardiovascular diseases as well as pregnant and breastfeeding women, children and the elderly. Furthermore, it must be kept in mind that a person can be overweight and malnourished at the same time.

Can we fast and exercise?

It all depends on whether you are sporty on a daily basis. Active people will certainly not have a problem training on an empty stomach unlike sedentary people . It is important to take certain precautions to adapt your practice to intermittent fasting. Plan your workouts outside of the fasting period to avoid a drop in performance and reduce the risk of injury.

Can we fast a child who needs to lose weight?

It is not suitable for children or adolescents . During this period of growth, the body needs all the nutrients to grow. Favor other approaches, by composing balanced and healthy meals in line with its development.

Why am I not losing weight with intermittent fasting?

Intermittent fasting is not THE solution to losing weight. As part of lasting weight loss, we advise you to apply a slight calorie deficit while adopting a balanced diet with quantities adapted to your objective.

Is intermittent fasting compatible with other diets (vegan, vegetarian, ketogenic, etc.)?

You can totally combine intermittent fasting with other diets such as veganism, vegetarianism or the ketogenic diet. However, it is recommended to be accompanied by a health professional to be able to meet your nutritional needs at the end of the day and to ensure that your diet is balanced. It is wise not to start your two diets simultaneously because the body must adapt to the different metabolic changes, without adverse health consequences.

---

Glossary

Acid-base : the relationship between the acidity and alkalinity of the body Blood sugar : blood sugar level Insulin : hormone that regulates blood sugar Atheroma plaques : fatty plaques form in the wall of the arteries Free radicals : an atom which, in the presence of a single electron, becomes unstable and aggressive towards surrounding molecules Oxidative stress : imbalance between the production of free radicals and the quantity of antioxidants available in the body

---

Bibliography

(1)   Distinguin, M. (nd). The history of fasting, an ancestral practice . Retrieved from Claire and canopee: https://clairiereetcanopee.com/2020/12/27/lhistoire-du-jeune-une-pratique-ancestrale/
(2)   Baubant, C. (2020, October 27). Find out everything about the different types of fasts . Retrieved from Qilibri: https://mag.qilibri.fr/tout-savoir-sur-les-differents-types-de-jeunes/
(3)   SD. (2023). Retrospective: 100 years of Buchinger fasting . Retrieved from Buwhinger Wilherlmi: https://www.larousse.fr/dictionnaires/francais/jeûne/44894 (4) Mark P Mattson, VD (2016). Impact of intermittent fasting on health and disease processes . Retrieved from PubMed: https://pubmed.ncbi.nlm.nih.gov/27810402/
(5) O’Flanagan CH, SL (2017). When less may be more: calorie restriction and response to cancer therapy. Retrieved from PubMed: *O'Flanagan CH, Smith LA, McDonell SB, . When less may be more: calorie restriction and response to cancer therapy. BMC Med 2017;15:106.
(6) Nils Halberg, MH (nd). Effect of intermittent fasting and refeeding on insulin action in healthy men . Retrieved from PubMed: https://pubmed.ncbi.nlm.nih.gov/16051710/
(7) Changhan Lee, FM (nd). Reduced levels of IGF-I mediate differential protection of normal and cancer cells in response to fasting and improve chemotherapeutic index . Retrieved from PubMed: Lee C, Safdie FM, Raffaghello L, . Reduced levels of IGF-I mediate differential protection of normal and cancer cells in response to fasting and improve chemotherapeutic index. Cancer Res 2010;70:1564–72.