Health benefits of intermittent fasting

by - March 31, 2021

Health benefits of intermittent fasting

Intermittent fasting is a powerful approach that promotes weight loss and helps reduce the risk of chronic diseases such as type 2 diabetes, heart disease, and cancer.

Research overwhelmingly supports the notion that, because our bodies aren't designed to eat consistently, an approach to breaking the "good three meals a day" habit of intermittent fasting can have phenomenal effects on your health. 

In a study, 90% of people eat over 12 hours a day, and many eat even longer than this. Unfortunately, this is a way to do a fatal blow to your metabolism, and over time it can definitely harm your metabolism.

What is intermittent fasting?

Intermittent fasting generally means not eating consistently for at least 14 hours per day. However, if you don't eat for 16 to 18 hours, you're likely to get closer to your ideal metabolic function. This means eating only for 6 to 8 hours.

Why do you fast intermittently?

The cycle of feasting (diet) and hunger (fasting) mimics the eating habits of our ancestors and restores our bodies to a natural state that can lead to numerous biochemical benefits. In recent years, it has become increasingly apparent that our bodies cannot function optimally when we are constantly supplied with calories.

First of all, when you eat and skip meals all day, your body burns sugar as its primary fuel, which utilizes stored fat and inhibits the enzymes that burn it. As a result, you will gradually become more insulin resistant, gain weight, and most of your efforts to lose weight will be blistered.

It is important to realize that in order to lose body fat, your body must be able to burn fat first. The two powerful ways your body changes from burning carbohydrates to burning fat are through fasting and/or periodic ketogenic diets.

You can use both to achieve optimal results, as these two strategies support each other and allow you to see results faster. 

Importantly, when fasting, many biological recovery and activation processes can also occur. And this is the primary reason why eating all day long causes disease, while fasting prevents disease.

Numerous health benefits of intermittent fasting

A growing number of large-scale medical studies support the use of intermittent fasting, which shows that intermittent fasting has a wide range of biological benefits. For example, intermittent fasting has been shown to have the following effects:

1.Promotes insulin sensitivity. Insulin sensitivity plays an important role in health because insulin resistance or weakness in insulin sensitivity contributes to almost all chronic diseases.

2.Promotes leptin sensitivity.

3.It reduces hunger by normalizing ghrelin levels, known as the "fasting hormone".

4.It improves blood sugar management by increasing the rate of glucose uptake mediated by insulin.

5.Lowers triglyceride levels.

6.Increases human growth hormone production (HGH). Human growth hormone, commonly known as fitness Hormone', plays an important role in maintaining health, stamina, and longevity, including reducing fat by stimulating muscle growth and activating metabolism.

Studies show that fasting can increase human growth hormone by 1,300% in women and 2,000% in men.

The fact that fasting not only promotes fat loss but also helps build muscle, explains how human growth hormone can help you lose weight without losing muscle mass, and why even athletes can benefit from intermittent fasting.

7.Inhibits inflammation and reduces oxidative damage.

8.Upregulates autophagy (autophagy), mitophagy, and the natural scavenging process required for optimal cellular renewal and function.

9.It promotes fat burning, improves metabolic efficiency and body composition, including significant loss of visceral fat and weight in obese people.

10.Prevents type 2 diabetes or reverses symptoms, and slows progression.

11.Improves immune function.

12.It lowers blood pressure.

13.It lowers the risk of heart disease. One study found that people who fasted regularly had a 58% lower risk of developing coronary artery disease than those who did not.

14.It regenerates some of the cardiovascular benefits associated with physical activity.

15.It promotes mitochondrial energy efficiency and biosynthesis.

16.Changes stem cells from the dormant state to the self-renewal state.

17.It lowers the incidence of cancer.

18.It extends the lifespan. There are numerous mechanisms that contribute to this effect. Normalizing insulin sensitivity is key, but fasting also inhibits the pathway of the mammalian rapamycin target protein (mTOR), which plays an important role in leading to the aging process.

19. Regenerates the pancreas and improves pancreatic function.

20.Increased ketone levels improve cognitive function.

21.It eliminates the need for sugar as your body adjusts to burning fat instead of sugar.

Things to consider when fasting intermittently

While intermittent fasting appears to be beneficial for most people, there are some things to consider:

Intermittent fasting doesn't have to be a form of calorie restriction — it should be the way you feel good about it. If your fasting strategy makes you feel weak and helpless, you need to re-evaluate your approach.

Sugar cravings are temporary — hunger and sugar cravings will slowly fade as the body begins to burn fat as its primary fuel. Once your body has successfully switched to fat-burning mode, fasting for 18 hours will be easier and you will still feel full.

Intermittent fasting is not recommended if your daily diet is filled with processed foods — while intermittent fasting may sound like a panacea for illness and overweight, it alone does not provide all of these benefits. If you want more than just weight loss, the quality of your diet will play an important role.

It is important to avoid refined carbohydrates, sugar/fructose, and grains. Focus your diet on vegetable carbohydrates, healthy adequate amounts of protein, and healthy fats such as butter, eggs, avocados, coconut oil, olive oil, and raw nuts.

Things to consider before starting a long-term fast

pregnant woman

One of the reasons I again recommend caution against fasting with only water is that fasting with only water for several days is very effective in removing toxins stored in fat if the body's detoxification system is properly If not supported, this can cause problems.

In the past, I had been fasting several times with only water for 5 days, but now I have changed the method to partial fasting. It provides many of the nutrients your body needs to support the detoxification pathway.

This fasting involves a 16 to 18-hour intermittent fasting base, followed by 24-hour fasting, with a 300 to 800 calorie meal full of nutrients that support detoxification once or twice a week. So, essentially, you're only eating 300 to 800 calories in 42 hours.

Taking advantage of a far-infrared sauna and ingesting effective binding agents such as chlorella, modified citrus pectin, cilantro (coriander) and even activated charcoal will remove free toxins from the body and prevent them from being reabsorbed by the body.

Gradually becoming familiar with long-term fasting can also help minimize most of the side effects associated with fasting, which can help your body adjust to burning fat as its primary source as you move to a high-fat, low-carb diet. There is.

The so-called "keto flu" is often associated with sodium deficiency, so it is recommended to consume high-quality raw salt daily. It also reduces the likelihood of having headaches and/or chronic muscle cramps in the evening.

Another important mineral is magnesium. Magnesium is particularly important if you have diabetes because magnesium deficiency is very common among people with type 2 diabetes.

If you are taking any medications, especially if you are taking blood sugar medications, you should always consult with your doctor. This is because there is a risk that your blood sugar may be too low. If you are taking insulin and continue to take insulin while fasting, you may experience physical health problems.

If your doctor is negative or unfamiliar with fasting, it's a good idea to find a doctor with experience in the fasting field who can give you guidance on how to practice fasting safely.

In addition, there are a number of absolute contraindications to consider when fasting with only water. Fasting should not be extended if any of the following apply:

  • Underweight, defined as a body mass index of 18.5 or less.
  • Malnutrition (when there is a need to eat more healthy and nutritious foods).
  • Children should not fast for more than 24 hours. Because children need nutrients for sustained growth. If your child needs to lose weight, a much safer and more appropriate approach is to quit refined sugar and grains. Fasting is dangerous for children because it cuts off all the nutrients they need to be constantly supplied.
  • Pregnant and/or breastfeeding women need to be constantly nourished to ensure that their babies grow and develop healthily. So, in these cases, fasting is too dangerous for children.

Take care of your health with intermittent fasting

Historically, there have been times when you have not been able to access enough food throughout the year, needless to say, 24 hours a day, 7 days a week.

And, there is evidence that if the body continues to eat, the chances of contracting chronic degenerative diseases are extremely high. The article "When to Fast", published in the November 2018 journal Science, mentions as follows.

“While fasting for a period of time, with or without energy intake, provides significant health benefits, controlling the size and frequency of meals has emerged as a powerful tool to improve the condition of the disease and slow the onset and aging of the disease.

Fundamental physiological processes involve the cyclic movement of metabolic fuel sources, the promotion of recovery mechanisms, and the optimization and utilization of energy for the health of cells and organisms.

Future research attempts will focus on the incorporation of a well-balanced nutritional diet with control of meal size, patterns and fasting periods, resulting in better strategies to prevent, postpone and treat the socioeconomic burden of aging-related chronic diseases. To be able to develop it.

In general, prolonged reductions in daily caloric intake and periodic fasting cycles have a strong effect on slowing the onset of disease and leading to longevity.”

If you are unfamiliar with the concept of intermittent fasting, skip breakfast and eat lunch and dinner within an 8-hour cycle. And stop eating anything three hours before you go to bed.

The habit of not eating up to three hours before bed is important because it helps protect mitochondrial function.

In a recent study, men who ate dinner at least two hours apart before going to bed had a 26% lower risk of prostate cancer compared to those who ate dinner close to bedtime, and women developed breast cancer. 

When you eat, focus on getting the right amount of healthy protein, and minimize your intake of net carbohydrates like pasta and bread. Instead, try replacing them with healthy fats like butter, eggs, avocados, coconut oil, olive oil, and raw nuts.

This helps to put the body into a fat-burning mode. It can take weeks to put your body into fat-burning mode, but once you've done this, keep in mind that you can easily last for 18 hours and reach your ideal weight by not feeling hungry. Also, virtually every aspect of your health will start to improve.

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