Intermittent Fasting (IF): A Natural Approach to Health and Wellness

June 1, 2023

Exploring Different Intermittent Fasting Methods and Unveiling the Impressive Health Benefits of This Eating Pattern

Intermittent Fasting (IF): Methods and Health Benefits

Humans have practiced fasting from the dawn of time. Early hunter-gatherers had no access to groceries, freezers, or even year-round food supplies. Because of this, humans have evolved to be able to go for a long time without eating. In reality, intermittent fasting is more natural than consuming 3–4 (or more) meals per day.

In addition, fasting is frequently practiced for religious or spiritual purposes, notably in Buddhism, Islam, Christianity, and Judaism.

What Is Intermittent Fasting (IF)?

One of the hottest health and fitness phenomena right now is intermittent fasting (IF), a schedule of eating that alternates between fasting periods and eating times. It prioritizes the scheduling of your meals rather than the specific things you should eat. As a result, it is an eating habit rather than a diet, to be exact. Daily 16-hour fasts or twice-weekly 24-hour fasts are typical for intermittent fasting techniques.

Intermittent Fasting (IF) Methods

There are various approaches to intermittent fasting, but they all require dividing the day or week into eating and fasting times.

The most common techniques are:

● The 16/8 technique (intermittent fasting 16/8): The breakfast skipping strategy, often known as the Leangains protocol, calls for limiting your daily eating window to eight hours, such as from 1 to 9 p.m. You maintain a 16-hour fast after that to reap the 16-hour fast benefits.

● Diet plan 5:2: With this approach, you eat regularly the other five days while consuming only 500–600 calories on two days of the week.

● Eat-Stop-Eat: This requires a 24-hour fast once or twice every week. You might, for instance, skip meals from supper one day to dinner the next.

All these weight-reduction strategies include consuming fewer calories, and as long as you don’t overeat when you’re eating, they should all result in weight loss.

However, many favor the 16/8 approach because it is the most straightforward, long-lasting, and simple to follow. The 18-hour fast benefits are similar to the 16/8 method.

Health Benefits

The principal health advantages of intermittent fasting are as follows:

● Regarding brain health, IF raises BDNF (brain hormone) levels and may encourage the growth of newer nerve cells. It might also guard against Alzheimer’s illness. Intermittent fasting for brain health shows promise, according to research by Mark Mattson, a neuroscientist at Johns Hopkins (intermittent fasting Johns Hopkins).

● Without cutting calories intentionally, intermittent fasting can help you lose weight and abdominal fat, leading to impressive intermittent fasting results. The effects of fat burning are a key reason many try IF.

● Intermittent fasting may lower inflammatory indicators, “bad” LDL cholesterol, blood triglycerides, blood sugar, and insulin resistance, all risk factors for heart disease. The benefits of cardiovascular health and inflammation reduction are significant.

● Intermittent fasting (IF) can reduce insulin resistance, lowering fasting insulin levels by 20-31% and blood sugar by 3-6%, which should prevent type 2 diabetes (diabetes prevention). Intermittent fasting and blood sugar are closely linked. Fasting and insulin resistance go hand in hand, so intermittent fasting for insulin resistance is a natural fit. IF is an effective strategy for reducing insulin resistance, lowering insulin levels, and increasing insulin sensitivity.

● Certain studies have shown that IF decreases inflammation, a significant contributor to many chronic diseases like obesity. Oxidative stress also decreases.

● Anti-aging: Intermittent fasting can increase lifespan and longevity in rats. Studies have shown that fasting rats live 36–83% longer. Caloric restriction likely plays a role.

The health benefits of intermittent fasting are wide-ranging and significant for both men and women. The benefits of intermittent fasting for women and those of intermittent fasting for men are similar, though women should be more cautious, especially if pregnant or trying to conceive. Intermittent fasting benefits include better metabolic health, cognitive function, protection against neurodegenerative conditions, and reduced cancer risk.

How does It Affect Your Hormones and Cells?

While you fast, your body experiences many cellular and molecular changes. For instance, it modifies hormone levels to increase the availability of stored body fat.

Additionally, your cells start crucial repair procedures and modify gene expression.

Here are some alterations in your body during a fast:

● Human Growth Hormone (HGH): Growth hormone levels soar, sometimes by a factor of five. This provides advantages for, among other things, muscular growth and fat loss.

● Insulin: Insulin levels decline sharply when insulin sensitivity increases. Reduced insulin levels increase the use of body fat stores. This makes IF an effective insulin resistance weight loss approach.

● Repairing cells: Your cells start cellular repair processes when you fast. This includes autophagy, in which cells break down and eliminate damaged and outdated proteins that accumulate inside cells.

● Gene expression: Variations in the function of genes involved in aging and disease prevention are present.

Is intermittent fasting safe?

While some people use intermittent fasting as weight loss endeavor, others use it to manage chronic conditions, including irritable bowel syndrome, high cholesterol, arthritis, polycystic ovary syndrome or obesity.

However, it is important to understand that intermittent fasting is not suitable for everybody.

Consultation with your doctor is important before beginning an intermittent fasting regimen (or any diet). This is particularly crucial if you:

● you have a history of eating disorders.

● you are a woman wanting to get pregnant?

● Are a woman who previously had amenorrhea.

● are you either breastfeeding or pregnant?

● have diabetes.

● Have issues controlling blood sugar.

● Blood pressure is low.

● Consume drugs.

● Are underweight.

Intermittent fasting is not suitable for everybody. It is just an eating method that can be integrated into one’s lifestyle. The essential things to concentrate on are still eating real food, exercising, and getting enough sleep.

However, some people benefit significantly from intermittent fasting while others do not. It would help if you tried it out to determine which group you belong to. Fasting can be an efficient approach to reducing weight and enhancing your health if you enjoy it and find it a sustainable way of eating. Time-restricted eating is worth exploring for many people.

References:

Mandal, S. et al. (2022). Intermittent fasting: eating by the clock for health and exercise performance. BMJ Open Sport Exerc Med v.8(1); 2022. National Library of Medicine. Accessed on October 29, 2022 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8744103/

Biddulph, M. (2022). Intermittent fasting 16:8: How-to, benefits and tips. Live Science. Accessed on October 26, 2022, from https://www.livescience.com/intermittent-fasting-16-8

Yuan, X. et al. (2022). Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis. Int J Endocrinol. 2022. Accessed on November 1, 2022 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8970877