Nutrition Videos

Hi! I'm Stelios Pantazis. I'm a doctor and I specialize in medical nutrition and metabolic disorders. In this video I will address some of the most common questions regarding intermittent fasting. I have already talked about intermittent fasting in a past video, and how it can help us lose weight. In this video I will answer the ten most common questions that I get from my patients. "I want to try intermittent fasting. When should I fast and when should I eat?" According to chronobiology, i.e. the way that the time of day and seasons affect our health, ideally, we should place our eating window, meaning the period when we eat, from morning to noon. So if someone choses to eat for eight hours a day and fast for the remaining 16, which is a typical intermittent fasting plan, then ideally their eight-hour eating window should fall between 7 a.m. to 3 p.m. or 6 a.m. to 2 p.m. This ensures that our body will receive most calories during the time period when it can use it optimally. Studies show that as the hours go by, our body finds it harder to process carbohydrates because it develops a benign and reversible insulin resistance. So the sooner we're done eating, the better! Second, which foods are ideal for breaking fast. People who practice intermittent fasting for long hours should avoid having meals with lots of calories when they break fast. These are foods that contain many processed ingredients and ingredients without any plant fibers. In general, plant-based foods are ideal because they're high in plant fibers and carbohydrates. E.g. salads with olive oil. Most likely, the person who practices intermittent fasting over time their body will adapt to whatever they are eating. Third, is it OK to drink fluids during the fasting period? Ideally you should only drink water. Other beverages may cause issues. E.g. black coffee is allowed in general, but it can make you feel hungry and push you to cheat or to give up altogether. So you can drink black coffee, as long as it doesn't cause issues. The same goes for all other beverages without any additions besides water, such as tea, mountain tea and other decoctions and beverages. Of course, drinks with calories, e.g. with sugar are not allowed, as well as beverages with sweeteners. You should also avoid licorice, since it tastes sweet. Sweet tasting food makes us hungry and increases insulin, whereas the goal of the fast is the exact opposite. Four. Can I take supplements during fast? Yes, but you should know that some supplements are absorbed better with food. Others may cause gastrointestinal problems, when consumed on an empty stomach. Five. Can I work out during fast time? You can definitely work out during your fast time, but until your body adapts it's likely that you'll have a hard time doing demanding training. So when someone stresses themselves physically, they may feel weak or even get cramps and a light headache. These usually happen early on and almost always subside on their own. Six. Won't I lose muscle tissue? Muscle mass loss is common, when we lose weight. If you lose weight via intermittent fasting, you may lose some muscle tissue as well, especially if you don't work out. Seven. Can children fast? I don't think it's a good idea. Why do it anyway? Eight. Are there any conditions or health problems that exclude intermittent fasting? Generally, no, but if you have any health problems or take medication, you should consult your physician. They will advise you regarding any problems that may come up and how you can adjust your regimen. People with high uric acid must consult their physician because fasting can lead to an increase in uric acid which in turn can cause a gout attack. Nine. Can I eat whatever I want during the eating window? If you want for your metabolism to benefit from fasting, "whatever" isn't a great idea. Intermittent fasting is supposed to complement a healthy diet, not substitute it. It's not that hard to consume too many calories in one sitting. In that case, don't expect any good results. You should follow a traditional, Mediterranean diet with as little processed food as possible. Ten. I'm hungry! What can I do? Be patient. At first you'll feel hungry whenever you're used to eating. Thankfully, even if you don't eat, the hunger will subside on its own. Over time, as you keep practicing intermittent fasting, your body will get used to the new eating schedule, and in two to three months you won't feel hungry at all when you're not supposed to eat. You will only feel hungry during your eating window. So the whole process will be very easy on you. If you liked this video, please give it a thumbs up. Share it with anyone who may find it interesting. Subscribe to our channel to get notified on future uploads. You can suggest new subjects in the comment section. Thank you very much!