Skipping dinner, eating earlier, reducing meal times… Intermittent fasting is becoming more and more popular. For Italian endocrinologist Annamaria Colao, the time you eat also matters. She advocates a personalized approach, based on times, quantities and choice of foods.
Intermittent fasting: why schedules matter
In his book ““It’s digiuno su misura”Annamaria Colao summarizes her method with the “3 Q” rule: when to eat, how much and what foods to choose. She believes in particular that “carbohydrates and abundant meals work in the morning, not in the evening.”
In an interview with Vanity Fair Italy magazine, she advises concentrating 70 to 80% of daily energy intake before the start of the afternoon. This approach is based on chronobiology, which studies the biological rhythms of the body.
According to the Italian Higher Institute of Health, intermittent fasting can notably improve insulin sensitivity, reduce waist size and modify certain blood parameters. However, the studies remain heterogeneous and the long-term effects are still poorly understood.
What protocol should you adopt?
Intermittent fasting is not just about 16/8. Annamaria Colao cites in particular eating times of between 8 a.m. and 6 p.m. or between 9 a.m. and 7 p.m., with two main meals. She also discusses the 5:2 diet and the diet that mimics fasting.
The endocrinologist especially insists on personalization:
“The problem is that today too many people improvise. On the contrary, each fast must be calibrated, because what works for one can be harmful for another.”
Fasting is particularly not recommended for children, adolescents, pregnant women and people suffering from certain eating disorders or chronic illnesses. In the event of treatment or health problem, it is better to seek advice from a professional before changing your eating habits.