Can you lose weight by skipping meals or fasting?

Can you lose weight by skipping meals or fasting?

Lose weight by skipping meals?

In order to lose weight as quickly as possible, it is sometimes tempting to skip a meal or two. However, this technique is far from effective. When faced with deprivation, our body tends to store more calories.

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Indeed, to compensate for this “lost meal”, our body, in a state of alert, sends us different signals to push us to eat more at the next meal. In the long term, meal skipping causes a disturbance in eating behavior, such as compulsive food intake, as well as a yoyo effect.

Worse, the absence of breakfast would be the cause of an increase in insulin concentrations and high fat oxidation, according to a study published in the journal “ The American Journal of Clinical Nutrition » in 2017.

Subsequently, these disturbances would cause an alteration of glycemic homeostasis, the body’s ability to maintain a balanced blood glucose level. Finally, a drop in calories induces a lack of energy for the body which continues to need nutrients. It then follows fatigue, difficulty in carrying out daily tasks and a decrease in the efficiency of the brain for the most serious cases.

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Lose weight by fasting?

Be careful, fasting is not to be associated with dieting. Followed for preventive or spiritual purposes, the complete fast consists in absorbing only water during a more or less long period. For its followers, fasting would make it possible to fight against inflammatory diseases by resting the digestive system, to strengthen its immune system or even to defeat cancer! However, no study confirms its alleged results.

In 2014, Inserm evaluated more than 300 scientific publications concerning the effects of fasting on health. Result: no preventive or therapeutic effect has been seriously demonstrated. In 2017, the National Cancer Institute (INCa) stated that the practice of fasting has no beneficial effect on the prevention of cancer or the effectiveness of treatments. On the other hand, the institution warns of the risks of undernutrition linked to this is practical.

>> Read also: Fasting, between promises and effectiveness, what effects on health?

Lose weight with fat burners?

Lose extra pounds effortlessly? This is the promise of fat burners. Composed of vitamins and plants (caffeine, green tea, carnitine, spirulina, citrus aurantium, etc.), these products are grouped into two families: fat binders and fat burners. The first category absorbs lipids from food before they settle in the body and evacuates them in the stool. This is the case of chitosan, a substance obtained from the shells of crustaceans and insects.

The second category promotes the degradation of lipids already stored by inducing the production of heat by the body (thermogenesis). Present in green tea, catechins are molecules that increase the concentration of norepinephrine (neurotransmitter) in the body, itself responsible for the oxidation of fats.

But despite their promises, scientific research remains skeptical about the effectiveness of fat burners. In 2011, a British study revealed that only caffeine and green tea are relatively effective in increasing thermogenesis.

Worse, some fat burners have side effects. Fat sensors, for example, prevent the assimilation of good fats such as omega-3s. Others can lead to addiction, anxiety or rapid heartbeat.

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