Intermittent fasting is a diet model that involves periods of limited calorie intake (fasting) followed by a normal diet.
Some experts say it has a beneficial effect on the metabolism make a better way to lose weight than normal calorie restriction (3).
Intermittent Fasting Is Highly Effective for Weight Loss
Intermittent fasting is a simple and very effective way to lose fat, which is relatively easy to follow. (4).
In fact, a 2014 journal found that intermittent fasting may help people lose Three to eight percent of his weight in three to 24 weeks. (9).
Moreover, a recent review found that in those who are overweight or obese, Intermittent fasting can be a better way to lose weight than low-calorie diets. (10).
There are several ways of fasting intermittently. Some people go with him. 5:2 diet, This includes fasting two days a week. Others use alternating fasting or a 16/8 method.
If you would like to try intermittent fasting, You can read more about this in this step-by-step guide for beginners.
Intermittent Fasting Increases Several Fat Burning Hormones
Hormones are chemical messengers, they act as messengers. They travel through the blood circulation within your body to coordinate complex functions such as growth and metabolism.
They also play an important part in managing their weight. That’s because they make a big difference to your hunger, How many calories you eat and how much fat you save or burn. (14).
Intermittent fasting has been linked to an improved balance of certain fat burning hormones. That could be a useful tool for regulating weight.
Insulin is one of the major hormones associated with fat metabolism. It helps in the transportation of sugar and stores as glycogen also prevents your body from fat degradation.
Having consistently high insulin levels may make it much more difficult to lose weight. High insulin levels have also been linked to illnesses like obesity, type 2 diabetes, heart disease and cancer. (9, 15, 16).
In fact, this dietary habit has the potential to reduce fasting insulin levels by 20-31%. (9).
Human Growth Hormone
Increased rates of human growth hormone in the blood not only support fat burning, but they also keep muscle weight and have other benefits. (24).
But women do not always enjoy the same advantages of fasting as men. and it is not clear at this time if women will see the same increase of human growth hormone.
Norepinephrine or noradrenaline, A stress hormone produced by the adrenal medullary gland that increases vigilance and attention, is associated with the fight or flight response (25).
It affects your body in a variety of other ways, One of them stimulates your body’s fat cells to deliver fatty acids.
The increase in norepinephrine usually causes larger quantities of fat available to your body to burn.
Quick fasting increases metabolism by up to 14%
Many people believe that stopping food consumption will lead your body to adapt by reducing its metabolism to save energy.
Study on 11 healthy men found that fasting for three days literally increased their metabolism by 14% significantly (26).
It is believed that this increase is due to the increase in the hormone norepinephrine, which favors fat burning.
Intermittent Fasting Decreases Metabolism Less Than Continuous Calorie Restriction
Once you lose weight, your metabolism slows down. Some of this is caused by weight loss leads to muscle loss, and muscle tissue burns calories around the clock.
However, the reduction in metabolic rate observed with weight loss can not always be explained by losing muscle mass alone. (32).
Extreme caloric restriction over a long period of time may lead to a slowdown in your metabolic rate, while your body enters a phase called starvation mode (or “adaptative thermogenesis”). Your body does this to save energy like a natural defence against hunger. (33, 34).
This was revealed in a drastic way in a study of people who lost large quantities of weight. while participating in the Biggest Loser broadcast on television..
Participants went through a limited calorie diet and an intensive exercise program to lose more weight. (35).
According to the research, six years later, Most of them had recovered about as much weight as they had lost. But their metabolic rate did not return and Stayed about 500 calories below what you expect in your body size.
This ensures that “hunger mode” is true and can partly explain why many people who lose weight end up getting it back.
In view of the short-term hormonal effects of fasting, Intermittent fasting may reduce the rate of metabolism resulting from long-term calorie restriction.
Small research has shown that weight loss on a two-day fasting diet did not reduce metabolism over 22 days. (17).
However, at the moment, no adequate research has been demonstrated the long-term impact of intermittent fasting diets on metabolism.
Intermittent Fasting Helps You Hold on to Muscle Mass
Unfortunately, most people lose muscle as well as fat when they lose weight. (41).
More precisely, increased human growth hormone observed during fasting may help to maintain muscle mass, No matter how much you lose weight. (44)
A 2011 review revealed that intermittent fasting was more effective in maintaining muscles during weight loss than a long-established low-calorie diet. (45).
Recent research has revealed that there is no difference in people’s lean body mass who were fasting and those with continuous caloric restriction after eight weeks. However, by 24 weeks, members of the fasting group lost less lean weight. (6).
More important and detailed studies are needed to determine whether intermittent fasting is more effective for keeping lean body mass.
Although the research has led to positive results, The metabolic effects of intermittent fasting are still being studied (3).
Early research suggests that short-term fasts increase metabolic rate by up to 14%, and many studies recommend that your muscle mass does not decrease significantly with periodic fasting. (6, 26, 45).
If it is true, Then intermittent fasting has so many major benifits of weight loss on diets that are based on continuous calorie restriction.
At the end point of the day, intermittent fasting may be a powerful weight loss tool for many people.