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O jejum intermitente deixou de ser uma prática marginal para se tornar uma tendência global associada à perda de peso e à melhora da saúde metabólica. No entanto,sua popularidade também trouxe confusão.
Para muitas pessoas,jejuar passou a significar simplesmente deixar de comer quando o tempo não dá ou pular uma refeição como solução rápida. O médico Alexandre Olmos alerta que essa interpretação não só é incorreta, como pode ser contraproducente.
Longe de ser uma forma de restrição improvisada, o jejum intermitente é um padrão alimentar que organiza os momentos do dia em que se come e aqueles em que se permanece em jejum, com o objetivo de gerar mudanças metabólicas específicas. A diferença não está apenas em quanto tempo se deixa de comer, mas na intenção, na estrutura e na qualidade dos alimentos que acompanham o processo.
Jejuar não é passar fome
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O jejum intermitente, explica Olmos, não consiste em suportar a fome nem em castigar o corpo. Trata-se de permitir que o organismo tenha períodos prolongados sem ingestão calórica para que possa alternar suas fontes de energia e melhorar sua eficiência metabólica.
Esse processo ocorre quando os níveis de insulina diminuem e o corpo começa a utilizar a gordura armazenada. Um dos erros mais comuns é acredita
Intermittent Fasting: Benefits adn Risks
Intermittent fasting (IF) is a dietary approach that cycles between periods of eating and voluntary fasting on a regular schedule, and while it has gained popularity, its effectiveness and safety depend heavily on proper implementation.
What is Intermittent Fasting?
Intermittent fasting is not a diet in the customary sense, but rather an eating pattern. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) defines it as an eating pattern that cycles between periods of eating and fasting. Common methods include daily 16/8 fasting (eating within an 8-hour window and fasting for 16 hours), 5:2 fasting (eating normally for five days a week and restricting calories to 500-600 for two days), and alternate-day fasting.
Detail: The core principle behind IF is to extend the period when the body has burned through the calories consumed during the last meal and begins burning fat. this metabolic switch is thought to be responsible for many of the potential health benefits.
Example: A person following the 16/8 method might eat between 12 pm and 8 pm each day, and fast for the remaining 16 hours.
Potential Benefits of Intermittent Fasting
Research suggests intermittent fasting may offer several health benefits, though more long-term studies are needed. A review published in the New England Journal of Medicine highlights potential benefits including weight loss,improved insulin sensitivity,and cellular repair processes (autophagy).
Detail: Improved insulin sensitivity can definitely help regulate blood sugar levels, possibly reducing the risk of type 2 diabetes. Autophagy, a process where cells remove damaged components, is linked to anti-aging and disease prevention.
Evidence: A 2018 study published in the journal Cell Metabolism found that time-restricted eating improved insulin sensitivity in men with prediabetes. (Cell Metabolism, 2018)
Risks and Considerations
Intermittent fasting is not suitable for everyone and can pose risks if not approached carefully. the Mayo Clinic cautions against IF for individuals with a history of eating disorders, pregnant or breastfeeding women, and people with certain medical conditions like diabetes (without medical supervision).
Detail: Potential side effects can include hunger, fatigue, headaches, irritability, and difficulty concentrating, especially during the initial adaptation period. Individuals with diabetes need to carefully monitor their blood sugar levels as IF can considerably impact glucose control.
Example: A person with type 1 diabetes attempting IF without adjusting their insulin dosage could experience risky hypoglycemia (low blood sugar).
Current Research and Updates (as of January 16, 2026)
as of January 16, 2026, research on intermittent fasting continues to evolve. Recent studies are focusing on the long-term effects of IF on cardiovascular health and cognitive function. The American Heart Association is funding several studies investigating the impact of IF on heart disease risk factors. While preliminary findings are promising, definitive conclusions require further inquiry. There have been no major regulatory changes or legal challenges related to intermittent fasting as of this date.
