{"id":684,"date":"2025-10-27T22:18:24","date_gmt":"2025-10-27T21:18:24","guid":{"rendered":"http:\/\/localhost\/beastie\/zasto-ti-fasting-ne-treba\/"},"modified":"2026-05-24T20:02:01","modified_gmt":"2026-05-24T18:02:01","slug":"why-you-may-or-may-not-need-fasting","status":"publish","type":"post","link":"https:\/\/marinabosnjakovic.com\/en\/why-you-may-or-may-not-need-fasting\/","title":{"rendered":"Why You May (or May Not) Need Fasting"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">If you&#8217;ve ever considered fasting because \u201ceveryone is doing it,\u201d let\u2019s go through a few important things first.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">One of the most popular health topics right now is fasting and its more common variation, intermittent fasting.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">So what\u2019s the difference? Does it actually make sense? What are the benefits, and what are the potential downsides?<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">A \u201ctrue\u201d fast is generally considered a period during which no food or juices are consumed for an extended period of time (48\u201372 hours).<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">This type of fasting also requires preparation 2\u20133 days beforehand through a gradual reduction in food intake, followed by a gradual reintroduction of food afterwards\u2014which means the entire process can last up to a week.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">There are benefits to this type of fasting in specific medical contexts, under clearly defined indications and professional supervision.<\/span><span class=\"s1\"> It may also make sense when practiced for religious or other personal reasons.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">However, what most people are doing today is using fasting primarily as a weight-loss strategy.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">This has led to various trends and adaptations, such as intermittent fasting, which is most commonly practiced using the 16:8 method\u2014eating during an 8-hour window and fasting for 16 hours.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">An unpopular opinion: it\u2019s not a magical protocol or a revolutionary method.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Realistically, it is simply another <\/span><span class=\"s2\">way to consume fewer calories<\/span><span class=\"s1\"> throughout the day.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">And yes, it may lead to short-term weight loss, but in the long run it can create much bigger problems, especially for women.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">First of all, every restriction means fewer calories\u2014but also fewer nutrients.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Within an 8-hour eating window, it can be difficult to consume everything your body needs, particularly protein, which is essential for energy, hormones and maintaining muscle mass.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">What do I mean by that?<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Let\u2019s say you weigh 65 kg.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Depending on your body composition and activity level, the number may vary, but a rough minimum daily protein intake needed to support normal physiological function would be around 105 g of protein.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Just as a quick reminder:<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\ud83e\udd5a One egg contains approximately 7 g of protein<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\ud83c\udf57 100 g of chicken breast contains around 20 g of protein<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\ud83e\udd63 100 g of skyr contains approximately 11 g of protein<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\ud83d\udc1f 100 g of salmon contains around 20\u201324 g of protein<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">And this is where things often start to fall apart. Realistically, think about how much food you would need to eat in a day\u2014and then fit all of it into an 8-hour eating window while still functioning normally. It\u2019s not easy.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Secondly, women over the age of 35 need stability,<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">not additional stress and chaos that may further disrupt hormonal balance.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Furthermore, if you decide to undertake a prolonged fast lasting almost a week in an attempt to \u201creset\u201d your body or eliminate toxins, keep in mind that <\/span><span class=\"s2\">the loss of muscle mass can be substantial.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">You might spend an entire year building 5 kg of muscle, only to lose much of it in ten days in an attempt to \u201ccleanse\u201d your body.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">And if your body is healthy, it already detoxifies itself naturally.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">So let\u2019s return to the basics.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">If you\u2019re healthy, have access to a varied diet, and make an effort to choose high-quality foods, <\/span><span class=\"s2\">you probably don\u2019t need fasting.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">It\u2019s far better to make small, sustainable improvements every day<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">than to push your body into extreme measures once a month or once every few months.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Your body doesn\u2019t demand perfection.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">It needs <\/span><span class=\"s2\">consistency, movement, recovery, and nourishing meals<\/span><span class=\"s1\"> that provide energy rather than stress.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">And once you accept that, you\u2019ll realise you don\u2019t need extreme approaches.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">You simply need a realistic plan that you can actually follow.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;ve ever considered fasting because \u201ceveryone is doing it,\u201d let\u2019s go through a few important things first. One of the most popular health topics right now is fasting and its more common variation, intermittent fasting. So what\u2019s the difference? Does it actually make sense? What are the benefits, and what are the potential downsides? [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":682,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[],"class_list":["post-684","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-nutrition-daily-routines"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Do You Really Need Intermittent Fasting? | Marina Bo\u0161njakovi\u0107<\/title>\n<meta name=\"description\" content=\"Discover the benefits and limitations of intermittent fasting and learn whether it\u2019s the right approach for your health, energy and body composition goals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/marinabosnjakovic.com\/en\/why-you-may-or-may-not-need-fasting\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Do You Really Need Intermittent Fasting? 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