Intermittent fasting!

Je hebt er vast wel eens van gehoord: intermittent fasting, maar wat is dit eigenlijk precies en kun je erdoor afvallen? Aan de hand van deze blog wil ik jou dat graag uitleggen. 

Intermittent fasting is een vorm van afwisselend vasten, je kunt om de dag vasten en periodiek vasten. Om de dag vasten houdt in dat je de ene dag heel weinig eet (minder dan 25% van je energiebehoefte) afgewisseld met een dag waarop je alles mag eten (100% van je energiebehoefte). Je kunt ook periodiek vasten, waarbij je één tot twee dagen per week vast en vijf tot zes dagen per week niet. Daarbij bestaat er ook een nog een vorm van vasten waarbij je gedurende een bepaald aantal uren per dag vast, bijvoorbeeld bij de ramadan (Voedingscentrum, z.d.). 

Tijdens het vasten kun je wel water, koffie en thee drinken, maar mag je dus niet eten (in de meeste gevallen). Wanneer je aan het vasten bent, gebeuren er veel verschillende dingen in je lichaam. Je lichaam verandert de hormoon levels die invloed hebben op je vetopslag en vetverbanding. Ook heeft vasten invloed op herstelprocessen en je genen. Zo laten verschillende studies zien dat vasten de bloeddruk kan verlagen (Longo & Mattson, 2014), de insulinegevoeligheid kan verhogen (Mattson & Wan, 2005)en gewichtsverlies kan bevorderen (Patterson & Sears, 2017). 

Maar ik hoor toch altijd dat ik vijf tot zes keer per dag moet eten om mijn stofwisseling op gang te houden? Dat hoeft niet, want het maakt voor jouw stofwisseling niet uit hoe vaak je per dag eet. Je verbrandt net zo veel calorieën als je twee of drie keer per dag eet, dan wanneer je vijf tot zes keer per dag eet (St-Onge et al., 2017). Wel kan het zijn dat je het moeilijker vindt om tussendoor niks te eten en dan is het voor jou een goed idee om een patroon van vijf tot zes kleinere eetmomenten aan te houden. Wanneer jij het fijner vindt om minder eet momenten te hebben, dan kun je kiezen voor twee tot drie wat grotere eetmomenten, als je maar niet meer eet dan je behoefte. Daarbij is het wel belangrijk dat je tijdens deze eetmomenten kiest voor volwaardige maaltijden die rijk zijn aan eiwitten, vezels, vitamines en mineralen zodat je een verzadigend gevoel krijgt en de juiste voedingstoffen binnen krijgt (Whitney, Eleonor., Rolfes,Sharon Rady., 2015). Tevens is het belangrijk om volwaardige maaltijden te eten, zodat jouw lichaam geen spiermassa gaat afbreken voor energie. 

Maar kan intermettint fasting er dus voor zorgen dat jij afvalt? Het antwoord is ja, verschillende onderzoeken laten zien dat intermettint fasting een zeer geschikte methode is om af te vallen (Heilbronn, Smith, Martin, Anton, & Ravussin, 2005; Johnstone, 2015). Uit een recent onderzoek kwam namelijk naar voren dat je lichaam effectiever vetmassa gaat verbanden (dat is wat je wil met afvallen) met intermettint fasting, dan met een calorie restrictie (Alhamdan et al., 2016). Dit is te verklaren doordat het lichaam door het vasten veranderd in de hormoonhuishouding. Door het vasten kan bijvoorbeeld het menselijk groeihormoon (HGH) heftig toenemen (Blackman et al., 2002). Dit hormoon helpt om spieren op te bouwen en vet te verbranden (Devesa, Almengló, & Devesa, 2016; Rasmussen, 2010). 

Dus.. iedereen die wil gaan afvallen, moet gaan vasten? Nee.. Intermettint fasting is bijvoorbeeld geen goed idee voor mensen met diabetes type 2, omdat hierbij de insulinegevoeligheid echt nog te laag is en je gaat je hierdoor beroerd voelen. Ook als je nooit of weinig sport en/of een koolhydraatrijke voeding hebt is het niet verstandig om meteen volledig te gaan vasten. Verander eerst in kleine stappen jouw voeding (< koolhydraten en >eiwitten) en ga meer bewegen, hierdoor verhoog jij jouw insulinegevoeligheid (Fahlén, Stenberg, & Björntorp, 1972; Whitney, Eleonor., Rolfes,Sharon Rady., 2015). Wanneer dit goed gaat, kun je kijken of je toe bent aan het vasten. En nog belangrijk, of je dit zelf echt wilt! Ik ben voorstander van dingen doen waar jij je goed en gelukkig bij voelt, zonder verplichtingen.

En ik dan? Zal ik er voor kiezen om te gaan vasten? Het antwoord is nee, want ik ben een enorme liefhebber van spontane etentjes en drankjes en een leefstijl met balans. Ik weet van mijzelf dat ik niet gelukkig ga worden van een leefstijl waarbij ik geforceerd op bepaalde momenten mag/kan eten. Daarnaast ben ik voorstander van aanpassingen die je voor altijd vol kunt houden (duurzame leefstijl verandering) en ik vraag mij af of dat met de methode intermittent fasting ook zo is. 

Literatuur

Alhamdan, B. A., Garcia-Alvarez, A., Alzahrnai, A. H., Karanxha, J., Stretchberry, D. R., Contrera, K. J., . . . Cheskin, L. J. (2016). Alternate-day versus daily energy restriction diets: Which is more effective for weight loss? A systematic review and meta-analysis.Obesity Science & Practice, 2(3), 293-302.

Blackman, M. R., Sorkin, J. D., Münzer, T., Bellantoni, M. F., Busby-Whitehead, J., Stevens, T. E., . . . Harman, S. M. (2002). Growth hormone and sex steroid administration in healthy aged women and men: A randomized controlled trial.Jama, 288(18), 2282-2292. 

Devesa, J., Almengló, C., & Devesa, P. (2016). Multiple effects of growth hormone in the body: Is it really the hormone for growth?Clinical Medicine Insights: Endocrinology & Diabetes, (9), 47-71. doi:10.4137/CMED.S38201

Fahlén, M., Stenberg, J., & Björntorp, P. (1972). Insulin secretion in obesity after exercise.Diabetologia, 8(2), 141. 

Heilbronn, L. K., Smith, S. R., Martin, C. K., Anton, S. D., & Ravussin, E. (2005). Alternate-day fasting in nonobese subjects: Effects on body weight, body composition, and energy metabolism.The American Journal of Clinical Nutrition, 81(1), 69-73. 

Johnstone, A. (2015). Fasting for weight loss: An effective strategy or latest dieting trend?International Journal of Obesity, 39(5), 727-733. doi:10.1038/ijo.2014.214

Longo, V. D., & Mattson, M. P. (2014). Review: Fasting: Molecular mechanisms and clinical applications.Cell Metabolism, 19, 181-192. doi:10.1016/j.cmet.2013.12.008

Mattson, M. P., & Wan, R. (2005). Reviews: Current topics: Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems.The Journal of Nutritional Biochemistry, 16, 129-137. doi:10.1016/j.jnutbio.2004.12.007

Patterson, R. E., & Sears, D. D. (2017). Metabolic effects of intermittent fasting.Annual Review of Nutrition, 37, 371-393. 

Rasmussen, M. H. (2010). Review: Obesity, growth hormone and weight loss.Molecular and Cellular Endocrinology, 316, 147-153. doi:10.1016/j.mce.2009.08.017

St-Onge, M., Ard, J., Baskin, M. L., Chiuve, S. E., Johnson, H. M., Kris-Etherton, P., & Varady, K. (2017). Meal timing and frequency: Implications for cardiovascular disease prevention: A scientific statement from the american heart association.Circulation, 135(9), e96-e121. doi:10.1161/CIR.0000000000000476

Voedingscentrum. (z.d.). Intermetting fasting. Geraadpleegd op 4 april 2019, van https://www.voedingscentrum.nl/encyclopedie/intermittent-vasten.aspx

Whitney, Eleonor., Rolfes,Sharon Rady.,. (2015). Understanding nutrition

Posted by tahneevanlaere

This article has 163 comments

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