“intermittent fasting” (dejuni intermient): does it work or is it a passing fad?

In recent years, the intermittent fasting it has become one of the most popular nutritional trends.
Many claim that it helps lose fat, improve concentration and increase energywhile others believe it is passing fashion.

But what does science really say?
A GymMiquelwe’ll explain how it works, whether it’s suitable for everyone and how to combine it with training in a safe and effective way.

What is intermittent fasting?

Him intermittent dejuni (intermittent fasting) it’s not a diet, but a way to organize meals.
Periods of eating alternated with periods of fasting (no calorie intake).

The most common protocols are:

• 8/16: you fast for 16 hours and eat for 8 (for example, from 12:00 to 20:00).
• 10/14 or 12/12: gentler versions for beginners.
• 5:2: 5 normal days and 2 with calorie restriction.

The goal is to give the body time to do this better regulate insulin, use fats as an energy source and reduce the feeling of uncontrolled hunger.

🧠 In short: it’s not about eating less, but about eating in less time.

What are the potential benefits of intermittent fasting?

Several studies indicate that, applied correctly, it can deliver real benefits for health and performanceespecially when combined with regular exercise.

✅ Possible benefits:

• Improve the insulin sensitivity and helps control blood sugar.
• It favors the loss of body fat without affecting the muscle (if there is enough protein).
• Reduces inflammation and improves mental clarity.
• It can promote longevity and cellular health.
• Help control your appetite better and the urge to eat due to anxiety.

💬 Fasting can be useful for some people, but it is not a universal solution.

And if I train can I fast?

Yes, but with important nuances.
It all depends on the type of training, the program and your goal (performance, fat loss, maintenance…).

🔹 Light or moderate training (soft cardio, mobility, yoga)

👉 You may feel a problem.
The body uses fat as fuel and there is no risk of muscle loss unless the sessions are long.

🔹 Intense training (strength, HIIT or resistance)

⚠️ In these cases it is recommended eat something first or have a light breakfast after training with proteins and carbohydrates.

🔹 Goal: lose fat

Fasting can help, every time maintain good protein intake and sufficient calories during the feeding window.

💡 It is not necessary to train on an empty stomach to burn fat: what matters is the overall caloric balance.

What to eat when you break your fast?

Breaking the fast correctly is as important as breaking it.
Avoid suddenly eating highly processed or high-sugar foods, as they can cause insulin spikes and fatigue.

🍽️ Best options:

• Eggs, avocado and oats.
• Greek yogurt with fruit and nuts.
• Chicken or fish with vegetables and brown rice.
• Protein shake + fruit.

🍎 The key is recover energy in a progressive and healthy way.

When intermittent fasting is not recommended

Despite its benefits, it’s not for everyone.
It is not recommended in the following cases:

• People with hormonal or sugar problems (diabetes, hypoglycemia).
• Pregnant or breastfeeding women.
• People with history of eating disorders.
• People with a lot of stress or insufficient rest.

🧠 If you don’t sleep well, are stressed or eat badly, adding fasting can be counterproductive.

The opinion of GymMiquel trainers

“Intermittent fasting can be a good tool for improving eating habits and controlling them, but it’s not magic.
It works when it fits your lifestyle, training and rest.
— Equip the gymMiquel

conclusion

Intermittent fasting it can workHowever it’s not the key to everything.
It is another strategy within a balanced lifestyle healthy eating, regular exercise and good rest.

👉If you want to try fasting or adapt your diet to your sports routine, a GymMiquel Manresa we help you do it with common sense and without giving up.
Because the best result is always the one you can maintain in the long term.