{"id":9933,"date":"2024-06-07T14:47:45","date_gmt":"2024-06-07T11:47:45","guid":{"rendered":"https:\/\/dietsabc.com\/?p=9933"},"modified":"2024-06-07T14:53:47","modified_gmt":"2024-06-07T11:53:47","slug":"fasting-or-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/diets\/fasting-or-intermittent-fasting\/","title":{"rendered":"Fasting or Intermittent fasting"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"9933\" class=\"elementor elementor-9933\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1dd1f07e elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"1dd1f07e\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5131f0e9\" data-id=\"5131f0e9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8cc1dc3 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"8cc1dc3\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Fasting or Intermittent fasting<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-504e503f elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"504e503f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>June 7, 2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c7cd8af elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"4c7cd8af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tFasting is one of the newest trends in weight loss. What does it promise us and what happens to us during the fast?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-69e3ade5\" data-id=\"69e3ade5\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2441577e elementor-widget elementor-widget-spacer\" data-id=\"2441577e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-24372387 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"24372387\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-22ee06ad\" data-id=\"22ee06ad\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-76d5e25a elementor-widget elementor-widget-text-editor\" data-id=\"76d5e25a\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-76d5e25a{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6099d7a3 elementor-widget elementor-widget-text-editor\" data-id=\"6099d7a3\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-6099d7a3{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-332fd978 elementor-widget elementor-widget-text-editor\" data-id=\"332fd978\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Fasting, or intermittent fasting, is one of the world&#8217;s most popular health and fitness trends right now. Some claim it has helped them lose weight, improve their health and simplify their lifestyle.<\/p><p>Some studies show that short-term and intermittent fasting can help lose weight and improve brain and heart health, and in some studies, it is also linked to better cognitive function and digestion.<\/p><p>Fasting as an eating pattern is not new. People have been fasting &#8211; taking longer breaks between meals &#8211; for simple lack of food or religious reasons.<\/p><p>In this article, let&#8217;s look at what exactly fasting is. How does fasting affect our bodies? What benefits does it bring us and what are the possible side effects and health risks?<\/p><pre>\u00a0<\/pre><h2>What is fasting or Intermittent Fasting?<\/h2><p>Intermittent fasting is a pattern of eating that involves regular periods of fasting and eating according to a set schedule.<\/p><p>Intermittent fasting does not specify how much or which foods you should or should not eat, but only when you should eat.<\/p><p>The underlying idea is that if we eat only during a certain period each day, rather than all day, we are more likely to take in fewer calories.<\/p><p>Especially nowadays in the Internet and social networking age, when it is becoming more and more difficult to maintain a healthy weight.<\/p><p>In the past, when there was no internet, computers and smartphones, television programmes ended around 23.00 and people stopped eating because they went to bed.<\/p><p>Portions were also much smaller and people moved more.<\/p><p>Now, sedentary lifestyles are the mainstream, the Internet, television and other entertainment options are available 24\/7 and this means that you can sit all day and most of the night and &#8211; eat.<\/p><p>Fasting is not, in fact, a diet, but an attempt to reduce calorie intake by limiting the periods of eating.<\/p><pre>\u00a0<\/pre><h2>The most popular types of intermittent fasting<\/h2><h3>Eating regime 16\/8<\/h3><p>Fasting each day for 16 hours and eating whatever you like for 8 hours. During fasting you can drink water, sugar-free coffee and other zero-calorie drinks that may help reduce hunger.<\/p><pre>\u00a0<\/pre><h3>Eating regime 5:2<\/h3><p>Eat as before 5 days a week, but limit calorie intake to 500-600 Kcal for 2 days (women are advised to eat 500 calories, men 600).<\/p><pre>\u00a0<\/pre><h3>Eating regime Eat\/Don&#8217;t eat<\/h3><p>24-hour fasting once or twice a week. Water, sugar-free coffee and other calorie-free drinks are allowed during the fast, but other types of food are not.<\/p><pre>\u00a0<\/pre><h3>Eating regime Fasting every other day<\/h3><p>Eat normally one day, the next day eat nothing, the next day eat, the next day eat nothing and so on. There are different versions of this method. Some of them allow take in about 500 calories on fasting days. Only water, sugar-free coffee and other calorie-free drinks are allowed during the fast.<\/p><pre>\u00a0<\/pre><h3>Eating regime Soldiers&#8217; diet<\/h3><p>Eat small amounts of raw fruit and vegetables during the day and one huge meal at night. In other words, fast all day and eat once at night. This eating regime is quite similar to the <a href=\"https:\/\/dietsabc.com\/en\/diets\/paleo-diet\/\">Paleo diet<\/a> &#8211; you eat mostly whole, unprocessed foods.<\/p><pre>\u00a0<\/pre><h3>Eating regime Spontaneous skipping of meals<\/h3><p>Occasional skipping of meals &#8211; essentially intermittent but spontaneous fasting.<\/p><pre>\u00a0<\/pre><h2>What happens to us during fasting?<\/h2><p>From around the 12th hour of fasting, the glycogen reserves in our muscles and liver run out. As glycogen reserves run out, insulin levels drop, signalling the body to switch to other resources for energy production.<\/p><pre>\u00a0<\/pre><p>Over the next 12-24 hours:<\/p><ul><li>When glycogen stores run low, the body starts looking for an alternative source of energy &#8211; fatty acids begin to be converted into ketone bodies.<\/li><li>Cellular <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/24058-autophagy\" target=\"_blank\" rel=\"noopener\">autophagy<\/a> (cellular renewal processes during which accumulated old and non-functioning proteins are broken down and eliminated) is activated;<\/li><\/ul><pre>\u00a0<\/pre><p>Within 24-48 hours:<\/p><ul><li>Production of ketone bodies increases to provide the body with energy.<\/li><li>Human growth hormone levels increase, which promotes fat loss and cell renewal.<\/li><\/ul><pre>\u00a0<\/pre><p>After 48-72 hours:<\/p><ul><li>If no additional <a href=\"https:\/\/dietsabc.com\/en\/food\/the-best-sources-of-carbohydrates\/\">carbohydrates<\/a> are consumed, within about 48 to 72 hours the body is already in a state of <a href=\"https:\/\/dietsabc.com\/en\/diets\/keto-diet\/\">deep ketosis<\/a>, getting energy mainly from fat;<\/li><li>The autophagic process is enhanced, promoting extensive cell renewal and regeneration;<\/li><li>Various metabolic changes continue to optimise the efficiency of the body&#8217;s energy use and preservation.<\/li><\/ul><pre>\u00a0<\/pre><p>In other words, the longer we fast, the more the body tries to save energy. As a result, our <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/what-is-metabolism-and-how-does-it-work\/\">metabolism<\/a> changes very significantly.<\/p><pre>\u00a0<\/pre><h2>The health benefits of intermittent fasting<\/h2><p>Studies have shown that short-term intermittent fasting can:<\/p><ul><li>Potentially contribute to weight loss (if fasting results in a calorie deficit).<\/li><li>Reduce risk factors for heart disease, e.g. &#8211; lower blood pressure.<\/li><li>Improve insulin sensitivity, which in turn improves blood sugar control.<\/li><li>Contribute to lower levels of oxidative stress markers.<\/li><\/ul><p>And.<\/p><ul><li>Relax the digestive system, which can improve gut health and function.<\/li><\/ul><pre>\u00a0<\/pre><h2>Psychological and cognitive effects of fasting<\/h2><ul><li>Some people report increased mental clarity and concentration during periods of fasting (due to stable blood sugar levels and efficient use of energy in the brain).<\/li><li>Changes in mood and behaviour are also common (depending on individual differences in metabolism, psychological factors and general health).<\/li><\/ul><pre>\u00a0<\/pre><h2>Side effects of intermittent fasting<\/h2><h3>1 Feeling hungry<\/h3><p>Constant hunger and cravings for food are highly distressing and are usually the most unpleasant side effects of fasting.<\/p><p>Studies comparing the feeling of hunger in people on different intermittent fasting regimes are very limited.<\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9370806\/\" target=\"_blank\" rel=\"noopener\">A 2022 study<\/a> involved 34 participants who followed the 5:2 diet or a traditional <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/calorie-counting-and-weight-loss\/\">calorie<\/a> deficit and performed strength\/resistance workouts. After 12 weeks, participants in both groups reported low levels of hunger and most participants had adhered to their eating regimes.<\/p><p>Another <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29778565\/\" target=\"_blank\" rel=\"noopener\">study<\/a> looked at 112 obese adults who followed either a modified 5:2 diet or a traditional calorie deficit for 1 year. Weight loss and heart health benefits were similar between the two groups, but participants on the 5:2 diet felt hungrier on average.<\/p><p>A <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6314618\/\" target=\"_blank\" rel=\"noopener\">2020 study<\/a> of 1,422 people studied fasting regimes lasting between 4 and 21 days. Most participants only felt hungry during the first few days.<\/p><p>In other words &#8211; the feeling of hunger may diminish as the body adapts to the new conditions (lower calorie\/energy intake).<\/p><pre>\u00a0<\/pre><h3>2 Headaches and lightheadedness<\/h3><p>Headaches and lightheadedness are common symptoms during fasting.<\/p><p>These symptoms can be caused by many physiological and environmental factors related to changes in eating habits and general lifestyle:<\/p><p><strong>Fasting headaches<\/strong> usually occur in the front of the head and are generally described as dull, diffuse pain.<\/p><p>The headache may start a few hours after fasting or close to when the person usually eats. Pain is typically mild to moderate and is caused by:<\/p><ul><li>Prolonged fasting can cause a drop in blood sugar (hypoglycaemia) and this can lead to headaches as glucose is the main source of energy for the brain.<\/li><li>Insufficient fluid intake can lead to dehydration, which is a common cause of headaches.<\/li><li>People who regularly consume caffeine may reduce their caffeine intake during fasting, which can also cause headaches.<\/li><li>Fasting can alter the balance of electrolytes (sodium, potassium, magnesium), which are essential for normal brain function.<\/li><li>Headaches can also be caused by psychological factors such as <a href=\"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/how-tress-affect-our-body-and-mind\/\">stress<\/a> and hunger.<\/li><\/ul><pre>\u00a0<\/pre><p><strong>Lightheadedness<\/strong> (sometimes fainting) during fasting is also a common side effect, especially when standing up quickly (<a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/9385-low-blood-pressure-orthostatic-hypotension\" target=\"_blank\" rel=\"noopener\">orthostatic hypotension<\/a>).<\/p><p>There may also be general weakness and a feeling of unsteadiness or visual disturbances, for example, a person may see &#8216;spots&#8217; (<a href=\"https:\/\/en.wikipedia.org\/wiki\/Scotoma\" target=\"_blank\" rel=\"noopener\">scotomas<\/a>).<\/p><p>Causes are similar to those of fasting headaches:<\/p><ul><li>Lightheadedness, like headaches, can be caused by low blood sugar. The brain needs a constant supply of glucose and a drop in glucose can cause lightheadedness and even fainting.<\/li><li>Lightheadedness can also be caused by insufficient water intake, which can lead to a decrease in blood volume and blood pressure.<\/li><li>Prolonged fasting can cause a drop in blood pressure, especially when standing up quickly (orthostatic hypotension).;<\/li><li>Electrolyte imbalance can interfere with normal cell function.<\/li><li>Low energy levels (due to reduced calorie intake) can also cause weakness and lightheadedness.<\/li><\/ul><pre>\u00a0<\/pre><h3>3 digestive disorders<\/h3><p>Indigestion, diarrhoea, nausea and <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/bloating-gas-in-the-stomach-and-how-to-reduce-bloating\/\">bloating<\/a> may also occur during fasting.<\/p><p><strong>Indigestion<\/strong> is characterised by symptoms such as:<\/p><ul><li>A burning sensation or discomfort in the upper abdomen.<\/li><li>Heartburn (burning sensation in the chest caused by acid reflux).<\/li><li>Bloating (even when eating very little).<\/li><\/ul><pre>\u00a0<\/pre><p>Causes include:<\/p><ul><li>Even when the stomach is empty, it continues to produce acid, which can irritate the stomach lining.<\/li><li>The transition from fasting to periods of eating can interfere with the normal digestive process, causing discomfort.<\/li><\/ul><pre>\u00a0<\/pre><p><strong>Diarrhoea<\/strong> or watery stools, pain or cramps in the lower abdomen associated with bowel movements.<\/p><p>Causes:<\/p><ul><li>After prolonged fasting, large or fatty meals may overload the digestive system.<\/li><li>Following prolonged fasting, too rapid intake of large amounts of food can cause rapid changes in fluid and electrolyte levels.<\/li><\/ul><pre>\u00a0<\/pre><p><strong>Nausea<\/strong> as a general feeling of abdominal discomfort or vomiting (especially if food is consumed too quickly).<\/p><p>Causes:<\/p><ul><li>During prolonged fasting, the body goes into a state of ketosis, which in some people manifests as nausea.<\/li><li>Without food to neutralise stomach acid, it can irritate the stomach lining and cause nausea.<\/li><\/ul><pre>\u00a0<\/pre><p><strong>Increased gas production<\/strong> causes bloating and a feeling of tightness or discomfort in the abdomen.<\/p><p>Causes:<\/p><ul><li>After fasting, the digestive system may react sensitively to the sudden appearance of food.<\/li><li>After fasting, gas in the intestines can also be caused by foods previously processed easily.<\/li><\/ul><pre>\u00a0<\/pre><h3>4 Irritability and other mood changes<\/h3><p>During periods of severe calorie restriction or fasting, blood sugar levels can drop and cause:<\/p><ul><li>Irritability;<\/li><li>Anxiety;<\/li><li>Decrease in ability to concentrate.<\/li><\/ul><pre>\u00a0<\/pre><p>Why does this happen?<\/p><ol><li>During fasting, blood sugar levels can drop and &#8211; because the brain is so dependent on glucose &#8211; low blood glucose levels can cause irritability, confusion and difficulty concentrating.<\/li><li>Hormonal changes occur during fasting:<ul><li>Fasting can increase levels of the stress hormone cortisol, which can contribute to feelings of stress, anxiety and irritability.<\/li><li>Fasting changes levels of hormones that regulate hunger. The hunger hormone ghrelin increases appetite and may affect mood, leading to irritability. Leptin (the hormone &#8220;responsible&#8221; for satiety) levels decrease also contributing to mood swings.<\/li><\/ul><\/li><li>Fasting can affect levels of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK539894\/\" target=\"_blank\" rel=\"noopener\">neurotransmitters<\/a> such as serotonin and dopamine, which are linked to mood regulation. Low levels of these neurotransmitters can lead to feelings of depression, irritability and anxiety.<\/li><li>Psychological factors:<ul><li>Stress caused by fasting, and in particular concerns about loss of control over the fasting process or its consequences.<\/li><li>Changes in eating routines can cause psychological distress and mood swings.<\/li><\/ul><\/li><\/ol><pre>\u00a0<\/pre><h3>5 Fatigue and low energy levels<\/h3><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5371748\/\" target=\"_blank\" rel=\"noopener\">Research<\/a> has shown that some people who practise intermittent fasting experience fatigue and low energy levels.<\/p><p>Low blood sugar levels can cause feelings of tiredness and weakness. Furthermore, intermittent fasting can cause sleep disturbances in some people, which can lead to feelings of tiredness during the day.<\/p><pre>\u00a0<\/pre><h3>6 Bad breath<\/h3><p>This is caused by insufficient saliva secretion and an increase in the acetone level in the breath:<\/p><ul><li>Fasting makes the body use fat for energy. Acetone is a by-product of fat metabolism, so it increases in the blood and breath during fasting.<\/li><li>Dehydration can cause dry mouth.<\/li><\/ul><pre>\u00a0<\/pre><h3>7 Sleep disorders<\/h3><p>Sleep disturbances, such as the inability to fall asleep or stay asleep, are considered one of the most common side effects associated with intermittent fasting.<\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6314618\/\" target=\"_blank\" rel=\"noopener\">Research<\/a> also points to this.<\/p><p>Sleep disturbances are most common in the first days of intermittent fasting because the body excretes large amounts of salt and water in the urine, which can lead to dehydration and low sodium levels.<\/p><p>However.<\/p><p>Some <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7828375\/\" target=\"_blank\" rel=\"noopener\">studies<\/a> show that intermittent fasting does not affect the quality, duration of sleep or severity of insomnia.<\/p><pre>\u00a0<\/pre><h2>Risks of intermittent fasting<\/h2><h3>1 Nutrient deficiencies (don&#8217;t confuse with calorie deficit)<\/h3><p>By limiting your eating period, you will probably eat less and therefore take in fewer calories.<\/p><p>But.<\/p><p>Whether you get <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/macronutrients-and-micronutrients\/\">all the nutrients<\/a> your body needs depends not on when or how much you eat, but on what you eat.<\/p><p>In other words, if your diet is complete and nutrient-dense and you consume at least 1200 Kcal (women) to 1400 Kcal (men) on average per day, you are unlikely to have any problems.<\/p><p>But.<\/p><p>If you eat mostly <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/healthy-and-unhealthy-food\/\">ultra-processed food<\/a> and restrict your calorie intake too much &#8211; health problems are almost inevitable.<\/p><pre>\u00a0<\/pre><h3>2 Metabolic slowdown<\/h3><p>Metabolic slowdown during (prolonged) fasting is a well-documented phenomenon &#8211; the body goes into a lean mode (learns to survive on fewer calories). Both the basic metabolic rate (the amount of energy the body needs to maintain basic physiological functions at rest) and the thermic effect of food (the energy used to digest, absorb and metabolise food) decrease.<\/p><p>When you start eating normally, you will already need fewer calories.<\/p><p>In other words, even if you start eating normally again and take in the right number of calories for your weight and level of physical activity, there still will remain a surplus which is stored in reserve &#8211; converted into fat.<\/p><pre>\u00a0<\/pre><h3>3 Dehydration<\/h3><p>During the first few days of fasting, the body excretes large amounts of water and salt in the urine.<\/p><p>And.<\/p><p>If you do not restore the lost fluids and electrolytes, dehydration can start.<\/p><p>Using laxatives during fasting increases the risk of <a href=\"https:\/\/en.wikipedia.org\/wiki\/Fluid_balance\" target=\"_blank\" rel=\"noopener\">fluid imbalance<\/a> and dehydration.<\/p><p>Besides.<\/p><p>People who practice intermittent fasting often also forget to drink or do not drink enough.<\/p><p>Therefore.<\/p><p>Drink water throughout the day and keep an eye on the colour of your urine &#8211; dark-coloured urine can be a sign of dehydration.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/diets\/why-you-should-drink-water\/\">Read more about why and how much water you should drink HERE.<\/a><\/p><pre>\u00a0<\/pre><h3>4 Binge eating\u00a0\u00a0\u00a0\u00a0<\/h3><p>All restrictive diets are associated with the risk of &#8220;bingeing&#8221;, which makes the previous fasting period pointless &#8211; especially in this case. For example, for the 6\/18 diet the optimal eating window is between 8:00 and 14:00 &#8211; will you be able to subsist on water, teas and sugar-free coffee from 14:00 until bedtime?<\/p><pre>\u00a0<\/pre><h3>5 Rapid fluctuations in sugar levels<\/h3><p>For people with diabetes or low blood sugar, fasting can lead to rapid fluctuations in sugar levels, which in turn can be dangerous for their health.<\/p><pre>\u00a0<\/pre><p>The longer the fasting period, the more significant the risks to your health become.<\/p><pre>\u00a0<\/pre><h2>Who should avoid intermittent fasting?<\/h2><ul><li>Pregnant women.<\/li><li>New mothers who are breastfeeding.<\/li><li>Growing children and adolescents.<\/li><li>Type 1 diabetics.<\/li><li>Anyone with a digestive system-related disease.<\/li><li>Anyone with a chronic disease of any kind.<\/li><li>All those who take medications daily that should not be taken on an empty stomach.<\/li><li>People with an overactive thyroid gland (hyperthyroidism).<\/li><\/ul><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>It is important to understand that weight loss is only possible with a calorie deficit &#8211; if you eat more than your body uses, you will gain weight no matter what you do, when, what and how you eat.<\/p><p>Like any weight loss diet, fasting focuses on consuming fewer calories per day.<\/p><p>In other words &#8211; if you can&#8217;t restrict yourself in any other way &#8211; eat for example only 6 hours a day and you will almost certainly consume fewer calories in those 6 hours than you did eating the whole day.<\/p><pre>\u00a0<\/pre><p>Taking in small amounts of calories\/nutrients throughout the day &#8211; exactly when you need them &#8211; will definitely have a greater effect, because the amount of calories you take in is easier to control &#8211; you take in exactly as many calories, nutrients, minerals, vitamins, enzymes &#8230; as your body needs (no unspent calories to turn into fat).<\/p><p>But.<\/p><p>If fasting as a method of calorie restriction appeals to you, I would recommend a 5:2 eating regime for weight loss, or a 6\/18 regime (eating between 8 am and 2 pm) alternating every other week with a weight-maintaining 8\/16 regime (eating between 8 am and 4 pm).<\/p><p>If you have an eating window in the first half of the day, the calories you consume will be more likely spent before you go to bed (when metabolism slows down and energy expenditure drops significantly).<\/p><p>In other words &#8211; you are less likely to have unspent calories that your body will turn into fat.<\/p><p>And.<\/p><p>Although the advertisers of intermittent fasting do not restrict the type of food consumed, I would still recommend avoiding at least fast food, sausages and products containing palm oil.<\/p><pre>\u00a0<\/pre><p>Eat tasty, eat balanced and &#8211; stay healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5528dbe9 elementor-widget elementor-widget-toggle\" data-id=\"5528dbe9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1421\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1421\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1421\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1421\"><p><a href=\"https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/JAHA.122.026484?utm_source=Sailthru%20Email&amp;utm_medium=Email&amp;utm_campaign=authoritynutrition&amp;utm_content=2024-06-06&amp;utm_term=s:hl_n:nutrition&amp;apid=39800096&amp;rvid=90b69b8037ea596076cb05a2cec790b04f10a311fb9d863ddcfc2f55e346ce69\" target=\"_blank\" rel=\"noopener\">Association of Eating and Sleeping Intervals With Weight Change Over Time<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9387714\/\" target=\"_blank\" rel=\"noopener\">Effects of Short-term Fasting on Ghrelin\/GH\/IGF-1 Axis in Healthy Humans: The Role of Ghrelin in the Thrifty Phenotype<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7856758\/\" target=\"_blank\" rel=\"noopener\">Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950580\/\" target=\"_blank\" rel=\"noopener\">The Effects of Calorie Restriction on Autophagy: Role on Aging Intervention<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7956384\/\" target=\"_blank\" rel=\"noopener\">Five Days Periodic Fasting Elevates Levels of Longevity Related Christensenella and Sirtuin Expression in Humans<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28599043\/\" target=\"_blank\" rel=\"noopener\">Ketones and Human Performance<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5987302\/\" target=\"_blank\" rel=\"noopener\">The Effect of Medium Chain Triglycerides on Time to Nutritional Ketosis and Symptoms of Keto-Induction in Healthy Adults<\/a><\/p><p><a href=\"https:\/\/bnrc.springeropen.com\/articles\/10.1186\/s42269-019-0238-z\" target=\"_blank\" rel=\"noopener\">Physiological process of fat loss<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6314618\/\" target=\"_blank\" rel=\"noopener\">Safety, health improvement and well-being during a 4 to 21-day fasting period in an observational study including 1422 subjects<\/a><\/p><p><a href=\"https:\/\/www.cell.com\/cell-metabolism\/fulltext\/S1550-4131(18)30253-5?_return\" target=\"_blank\" rel=\"noopener\">Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/\" target=\"_blank\" rel=\"noopener\">Intermittent fasting and weight loss<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8092432\/\" target=\"_blank\" rel=\"noopener\">Intermittent fasting for the prevention of cardiovascular disease<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7732631\/\" target=\"_blank\" rel=\"noopener\">Health Effects of Alternate-Day Fasting in Adults: A Systematic Review and Meta-Analysis<\/a><\/p><p><a href=\"https:\/\/www.cochranelibrary.com\/cdsr\/doi\/10.1002\/14651858.CD013496.pub2\/full\" target=\"_blank\" rel=\"noopener\">Intermittent fasting for the prevention of cardiovascular disease<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20490742\/\" target=\"_blank\" rel=\"noopener\">Fasting headache<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31881139\/\" target=\"_blank\" rel=\"noopener\">Effects of Intermittent Fasting on Health, Aging, and Disease<\/a><\/p><p><a href=\"https:\/\/www.jandonline.org\/article\/S2212-2672(20)30858-3\/abstract\" target=\"_blank\" rel=\"noopener\">Intermittent Fasting: Its Effects on Body Weight and Daily Living<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6695274\/\" target=\"_blank\" rel=\"noopener\">Hypoglycemic symptoms in the absence of diabetes: Pilot evidence of clinical hypoglycemia in young women<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4992682\/\" target=\"_blank\" rel=\"noopener\">The Psychological Effects of Short-Term Fasting in Healthy Women<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5819235\/\" target=\"_blank\" rel=\"noopener\">Is fasting safe? A chart review of adverse events during medically supervised, water-only fasting<\/a><\/p><p><a href=\"https:\/\/www.nature.com\/articles\/s41387-018-0058-5?utm_medium=affiliate&amp;utm_source=commission_junction&amp;utm_campaign=CONR_PF018_ECOM_GL_PBOK_ALWYS_DEEPLINK&amp;utm_content=textlink&amp;utm_term=PID100090071&amp;CJEVENT=31f2bac523dd11ef835714290a18b8f7#Sec2\" target=\"_blank\" rel=\"noopener\">Breath acetone as a marker of energy balance: an exploratory study in healthy humans<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4813452\/\" target=\"_blank\" rel=\"noopener\">Halitosis: Current concepts on etiology, diagnosis and management<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-3f611257 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3f611257\" 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0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-14252828 elementor-widget elementor-widget-heading\" data-id=\"14252828\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-682cfb47 elementor-section-boxed 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data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-17932 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-partikas-produkti category-svara-samazinasana tag-probiotikas tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-are-probiotics\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/08\/Probiotikas-probiotiki-256x300.jpg\" class=\"attachment-medium size-medium wp-image-17933\" alt=\"Probiotics and Probiotics\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/08\/Probiotikas-probiotiki-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/08\/Probiotikas-probiotiki-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/08\/Probiotikas-probiotiki.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-are-probiotics\/\">\n\t\t\t\tWhat are Probiotics?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How do probiotics affect our health and performance? Can they help you lose weight and belly fat?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-are-probiotics\/\" aria-label=\"Read more about Kas ir Probiotikas?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-17568 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs tag-lielais-svars tag-uzturvielas tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/balanced-nutrition\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Sabalansets-uzturs-un-svars-vasara-256x300.jpg\" class=\"attachment-medium size-medium wp-image-17569\" alt=\"Balanced diet and weight in summer\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Sabalansets-uzturs-un-svars-vasara-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Sabalansets-uzturs-un-svars-vasara-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Sabalansets-uzturs-un-svars-vasara.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/balanced-nutrition\/\">\n\t\t\t\tBalanced diet and weight\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Why weight tends to increase in summer and how to avoid it. Or how to create sustainable healthy eating habits.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/balanced-nutrition\/\" aria-label=\"Read more about Sabalans\u0113ts uzturs un svars\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-18293 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas tag-dietas tag-olu-dieta tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/egg-diet\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Olu-dieta-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18294\" alt=\"Egg diet\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Olu-dieta-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Olu-dieta-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Olu-dieta.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/egg-diet\/\">\n\t\t\t\tEgg diet\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>The egg diet has become very popular thanks to the statements of some celebrities. Does this diet really help to lose weight and how useful and safe is it?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/egg-diet\/\" aria-label=\"Read more about Olu di\u0113ta\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-29824 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-partikas-produkti tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-happens-to-our-bodies-when-we-eat-spicy-food\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/12\/Kas-notiek-ar-musu-organismu-ja-edam-pikantus-edienus-256x300.jpg\" class=\"attachment-medium size-medium wp-image-29810\" alt=\"What happens to our bodies when we eat spicy food\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/12\/Kas-notiek-ar-musu-organismu-ja-edam-pikantus-edienus-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/12\/Kas-notiek-ar-musu-organismu-ja-edam-pikantus-edienus-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/12\/Kas-notiek-ar-musu-organismu-ja-edam-pikantus-edienus.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-happens-to-our-bodies-when-we-eat-spicy-food\/\">\n\t\t\t\tWhat happens to our bodies when we eat spicy food?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>The positive and potentially undesirable health effects of eating spicy food, and the best ways to add a kick of spiciness to your meals.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-happens-to-our-bodies-when-we-eat-spicy-food\/\" aria-label=\"Read more about Kas notiek ar m\u016bsu organismu, ja \u0113dam pikantus \u0113dienus?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Fasting is one of the newest trends in weight loss. What does it promise us and what happens to us during the fast?<\/p>","protected":false},"author":25,"featured_media":28357,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27,87],"tags":[246,247],"class_list":["post-9933","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dietas","category-svara-samazinasana","tag-fastings","tag-intervala-badosanas"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/9933","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=9933"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/9933\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/28357"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=9933"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=9933"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=9933"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}