Intermittent fasting is a way to eat where you roll between times of eating and fasting.
There are many ways to fast, like 16/8 or 5:2 methods.
Various studies show that it may have significant benefits to your body and brain.
The 10 health benefits from intermittent fasting include:
1. Intermittent fasting changes the way cells, genes and hormones work.
If you do not eat for some time, many things occur in your body.
For example, your body begins the necessary cellular repair processes and adjusts hormone levels to make stored body fat more accessible.
Here are some of the changes that happen to your body during fasting:
- Insulin levels: Insulin levels in the bloodstream decrease remarkably, which promotes fat burning (1).
- Human growth hormone: Blood growth hormone levels can rise up to five times. (2, 3). Higher levels of this hormone promotes fat burning and muscle gain, and have several other benefits (4, 5).
- Cellular repair: The body starts important cell repair processes, like the removal of waste from cells. (6).
- Gene expression: Numerous genes and molecules present beneficial changes associated with longevity and disease protection. (7, 8).
Many of the advantages of intermittent fasting are related to these changes in hormones, gene expression and cell function.
2. Regular fasting may help you lose weight and belly fat.
In simple terms, regular fasting will cause you to consume fewer calories.
Many people who try intermittent fasting practice it for the purpose of weight loss (9).
Unless you make up for it by eating loose food out the window, You’ll end up with less calories.
In addition, intermittent fasting increases hormonal function to promote weight loss.
Lower levels of insulin, higher levels of growth hormones and increased amounts of norepinephrine (norepinephrine) improve the breakdown of body fat and promote its use for energy.
This means that intermittent fasting works on both sides of the calorie equation. It increases your metabolic rate (increases calories burned) and decreases the amount of food you eat (reduces caloric intake).
Based on a review of the 2014 scientific literature, intermittent fasting can lead to weight loss of 3-8% within 3-24 weeks (12). This is a large amount.
People have also lost 4-7% of their waist, which indicates that they have lost more belly fat, harmful fat in the abdominal cavity, which leads to illness.
One review study also found that intermittent fasting resulted in less muscle loss than continuous calorie reduction. (13).
When all is said and done, intermittent fasting can be an incredibly powerful weight loss tool.
3. Intermittent fasting can decrease insulin resistance and decrease the risk of type 2 diabetes.
Type 2 diabetes has become very common over the past couple of decades.
Its principal characteristic is the increase in blood sugar in the context of insulin resistance.
Anything that decreases insulin resistance should help to reduce blood sugar and prevent type 2 diabetes.
It has been demonstrated that intermittent fasting has major benefits for insulin resistance and leads to a noticeable drop in blood sugar levels. (12).
In university studies on intermittent fasting, blood sugar levels on fasting decreased from 3 to 6%, whereas fasting insulin decreased from 20 to 31% (12).
A study in rats with diabetes has also shown that intermittent fasting prevents kidney damage, Among the most serious complications of diabetes. (13).
What it suggests is that intermittent fasting can be very protective for people who are at risk for type 2 diabetes.
4. Intermittent fasting makes it possible to reduce oxidative stress and inflammation in the body.
These are reactive molecules referred to as free radicals, that react with other major molecules (such as proteins and DNA) and damage them.
Oxidative stress is one of the stages towards aging and many chronic illnesses (14).
5. Intermittent fasting can be helpful to heart health.
Heart disease has become the world’s greatest killer. (20).
Various health markers (called “risk factors”) are known to be associated with either an increased risk or a reduced risk of heart disease.
There is evidence that intermittent fasting improves various risk factors. including blood pressure, total cholesterol and LDL, blood triglyceride, inflammatory markers and blood sugar levels. (12, 21, 22, 23).
But a lot of these studies are done in animals. Cardiac health effects must be investigated in greater detail in humans before suggestions can be made.
6. Intermittent fasting leads to a variety of cell repair processes.
It includes cells that break down and metabolize broken and dysfunctional proteins that accumulate inside cells over time.
7. Intermittent fasting can be helpful in preventing cancer.
Cancer is a threatening disease that involves uncontrolled cell growth.
It has been shown that fasting has many beneficial metabolic effects that can reduce the risk of cancer.
There is also evidence about patients with human cancer, showing that fasting has decreased various side effects of chemotherapy. (31).
8. Intermittent fasting helps your brain.
What’s good for the body is generally good for the brain too.
Intermittent fasting stimulates a variety of metabolic functions recognized as important for brain health.
This involves the reduction of oxidative stress, lower inflammation and reduced blood sugar and insulin resistance.
Animal studies have shown this to be the case Intermittent fasting protects against stroke-related brain injury (37).
9. Intermittent fasting can be helpful in preventing Alzheimer’s disease.
Alzheimer’s disease is the most widespread neuro-degenerative disease in the world.
Alzheimer’s disease cannot be cured, so preventing the disease from developing is essential.
In a rat study, intermittent fasting may delay the onset of Alzheimer’s disease or reduce its severity (38).
In a lot of cases, a lifestyle that included short-term daily fasting resulted in significant improvements in the symptoms of Alzheimer’s disease in 9 out of 10 patients (39).
10. Intermittent fasting can extend your life so you can live longer.
One of the greatest applications of Intermittent fasting may be their ability to increase life expectancy.
In some of these studies, the results were quite incredible. In one study, rats who fasted every two days lived 83% longer than rats who were not fasting (44).
Still, this is far from proven in manand woman, Intermittent fasting has become quite common in anti-aging groups.
Based on known metabolic benefits and all types of health markers, It is logical that intermittent fasting leads to a longer and healthier lifestyle.
For further information on intermittent fasting, please visit: Intermittent Fasting Beginner’s Guide.