Intermittent fasting,
also called IF, is one of the most popular health and weight loss movements in
the world. Intermittent fasting is basically the strategic cycle of eating and
fasting. You fast for a period of time and eat during a specific time. There
are several different types of IF cycles, but you can’t just take any approach
to it.
Below are
3 of the most common ways to approach IF.
- The 16/8 practice: During this routine, you limit your eating time to 8 hours out
of the day, fasting throughout the other 16. Many people who use this
particular method of fasting skip breakfast and begin eating around lunch.
However, you can choose the window of time that best fits you.
You can eat from 7am to 3pm and fast until 7am the following day if you’d rather not skip breakfast. The key is to make sure you are being consistent and only eating in 8 hours windows, while fasting for 16 hours between each of those time frames.
- The Eat-Stop-Eat method: With this formula, you fast for a 24 hour period once or twice per week. For example you may eat regularly on Monday and Tuesday, but you fast all day Wednesday. Or you could begin your fast starting at 7pm on Tuesday and end your fast at 7pm on Wednesday.
- The 5:2 variation: This practice involves you alternating your amount of calories consumed in a given day. You would eat 500-600 calories on 2 non-consecutive days during the week, but you would eat normally on the other 5 days.
Weight Loss Benefits
Intermittent fasting has been said to have significant
weight loss benefits, which is one of the reasons it has become so popular. It
isn’t just a fad, though. There is actual science to back up why IF may be
beneficial in the area of weight loss.
Fat Adaptation: Your body is designed to
break down carbohydrates into glucose, which is ultimately either used for
energy or stored as fat. If you consume more carbohydrates than needed for
energy, they ultimately go into the fat storage. Insulin is the hormone that
gives the authorization for glucose to make its way into the cell. When you
abstain from eating, your insulin levels decrease. This helps us to make sense
of how IF aids in fat burning.
The longer you go without eating, the more our
insulin level drops. This in turn blocks the entry to the storage cells. And
since you haven’t taken in any new source of energy (carbohydrates), this may
ultimately force the cells to release previously stored glucose for energy. This
is called being fat adapt. Intermittent fasting plays a role in training your
body to adapt in ways that build up your metabolism.
In addition to
enhancing your metabolism, you are likely to consume less calories while
intermittent fasting. If you are eating for a shorter duration of the day, you
are likely eating less food. So IF is affecting your body on two sides of the
calorie card. It is training your body to burn calories faster, while also
consuming fewer calories.
Studies also show that those practicing intermittent fasting
lose a larger percentage of their weight from their waistline, i.e. belly fat,
compared to those on a simple calorie limiting diet.
Lower Risk of Common Health
Conditions
Intermittent fasting provides much larger opportunities than
just weight loss. It is also said to have a remarkable impact on your overall
health.
Autophagy: Intermittent fasting prompts the process of autophagy. This is when the body begins to remove waste and dysfunctional elements of the cell. In other words, the cells sort of repair themselves. This in turn can safeguard against a number of diseases. This feature is known to be significantly key in terms of brain health. Specifically, it is thought to be a factor in reduced oxidative stress and inflammation within the brain.
We have already discussed the effect and benefits with
regards to insulin levels and cell repair. There also appears to be changes in
gene expression, which is how information gets from a gene to working gene
product. These changes are related to longevity and protection against health
conditions.
Some studies also show a possible link to
cancer prevention and a reduction of
negative side effects from chemotherapy. This is mostly attributed to the
effects on the metabolism and cellular health. The healthier your body and the
more powerful your immune system, the less likely you are to develop cancer.
Alzheimer’s
Prevention: Though Alzheimer’s has no cure, there are several things that
you can do to help prevent or delay the onset of the disease. It’s been
reported by a series of cases that including daily fasts into one’s lifestyle
was able to improve symptoms of the disease in 9 out of 10 patients. Studies in
animals show that intermittent fasting may also fight against the development
of other neurodegenerative diseases, including Parkinson’s disease and
Huntington’s disease. Though more research in this area is needed with human
subjects, that’s a pretty significant benefit.
Type 2 Diabetes has become extremely common in recent years. The main
attribute of this disease is high levels of blood sugar. We’ve already talked
about the IF benefits with respect to insulin, which is related to blood sugar
levels. Creating insulin resistance, through intermittent fasting, aids in the
prevention of this particular disease.
Several studies have shown that intermittent fasting may
have positive benefits in regards to oxidative stress and inflammation. These
two issues are both common operators in many common diseases. Reducing
oxidative stress and inflammation in a person can ultimately lead to the
prevention of many chronic illnesses.
Overall Healthy Lifestyle
Though there is more research to be done on the matter,
there are many studies and case reports that agree to the overall benefits of
adding intermittent fasting to your routine. Though weight loss is the most
widely known benefit, and one many people are looking for a good route to,
there are several other benefits to this practice.
I am always a little skeptical when hearing about a new diet
trend, as many people are. However, this isn’t just a diet. It is a lifestyle.
It doesn’t just promote weight loss. It promotes health. When looking at the
science behind why it works, how can you not be tempted to at least give it a
try? Weight loss is a great benefit, but preventing disease and chronic
illness? That is something I can get behind.
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