Incredible Benefits Of Intermittent Fasting
Intermittent fasting is “an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when you should eat them.” Some of these ‘fasting periods’ can last anywhere from 12 to 36 hours. One of the most common thing among practitioners of IF was that fact their weight was better managed.
Here are a few potential benefits of intermittent fasting:
1. Intermittent Fasting Changes The Function of Cells, Genes, and Hormones
Many are not informed about what occurs when they put off eating for an extended period of time. The body goes through a couple of changes, certain processes begin and hormones are modified to allow access to the body’s stores of fat.
Here is a rundown of the various changes that occur when fasting:
- Insulin levels: The insulin in your bloodstream drops significantly, jump-starting the body’s fat-burning process.
- Human growth hormone: Fasting may exponentially increase HGH by more than 4 times normal, which will allow for fat-burning, muscle gain, and possesses many other benefits
- Cellular repair: Your body initiates waste clean-up throughout the various cells.
- Gene expression: Many genes and molecules responsible for longevity and protection from illness will also benefit
2. Intermittent Fasting Can Help You Lose Weight and Belly Fat
The driving factor behind IF for many is the desire to lose weight. This method will see you have fewer meals throughout the day, so it is recommended you ingest at least your daily recommended calories throughout the few meals you have.
The combination of lowered insulin levels, high level of growth hormone and the surplus of norepinephrine help to break down fat and turn it into energy.
Fasting facilitates your weight loss in two ways: your metabolic rate is boosted and the food you take in is far less than before.
A 2014 scientific study saw a group of people lose a total of 3-8% of their total weight over 3 weeks to five months.
Intermittent fasting also caused far less muscle loss than denying yourself calories.
3. Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes
Type 2 diabetes affects people from all walks of life, from a senior citizen who’s experienced three lifetimes to the 1st-grade student of the month. The biggest trait of the disease the high blood sugar levels in regards to insulin resistance.
According to Healthline, “in human studies on intermittent fasting, fasting blood sugar has been reduced by 3-6% while fasting insulin has been reduced by 20-31%.
Using diabetic rodents to conduct experiments, researchers were able to find that intermittent fasting could protect against kidney damage, one of the disease biggest problems.
Although it can help lower one’s risk of Type 2 diabetes, one study found the blood sugar of some women worsened after a little under a month.
4. Intermittent Fasting Can Reduce Oxidative Stress and Inflammation in The Body
Caused by the presence of unstable molecules known as free radicals, oxidative stress is a stone’s throw from other conditions. The OS caused by these foreign bodies (which react with and damage protein and DNA) can be managed through intermittent fasting, preventing many conditions that cause rapid aging.
5. Intermittent Fasting May be Beneficial For Heart Health
Heart disease is currently the biggest health-related killer in the United States, claiming more than 600,000 lives so far. The biggest risk factors (blood pressure, total and LDL cholesterol, etc.) can all be improved.
Though the evidence is promising, this conclusion was drawn with the subjects of the study being rodents.
6. Intermittent Fasting Induces Various Cellular Repair Processes
intermittent fasting can help jump-start ‘autophagy,’ the process in which “the natural, regulated mechanism of the cell that disassembles unnecessary or dysfunctional components. It allows the orderly degradation and recycling of cellular components.”
After being disassembled, the broken down cell material is metabolized to provide for building up new cells.
There is evidence to suggest that the waste removal process may provide protection against cancer and Alzheimer’s as well.
7. Intermittent Fasting May Help Prevent Cancer
The terrible disease cancer is most known for the rapid and unpredictable growth of its cells. The various benefits of one’s metabolism are also believed to help lower the risk of contracting cancer.
Animal studies have drawn conclusive evidence that intermittent fasting can help prevent cancer in rodents.
Other evidence suggests it helps with lower the effects of chemotherapy.
Have you ever developed your own intermittent fasting schedule? In what ways did it help you?