What is Intermittent Fasting?
Intermittent fasting is a meal schedule that restricts the timeframe one eats during the day. Studies continue to support the idea that intermittent fasting positively affects one’s overall health and aids in weight loss. In the article, we will go through 5 key benefits of intermittent fasting supported by research-based evidence ( science baby 😉).
Well-liked methods for intermittent fasting include:
- Daily Restricted – Developing a daily eating routine restricted within an 8-hour timeframe. Between 12 pm and 8 pm is a popular timeframe used by those who choose this method.
- Alternate Day – Eating a regular diet on one day and a low-calorie diet (500-cal or less) on the next. Essentially, one-day fasting and the next eating normally.
- 5:2 Fasting – Fasting two days a week and eating a regular diet five days.
According to research alternate-day fasting for weight loss results are similar to a low-calorie diet. Though each method has been shown to have positive results in one’s health and weight loss effects.
How Does Intermittent Fasting Impact Health?
Your body experiences many cellular and molecular changes while you fast. Your body modifies hormone levels to increase access to body fat that has been accumulated. (cite healthline)
According to research, intermittent fasting may be more effective than other diets at reducing inflammation and preventing life-threatening diseases, including:
- Alzheimer’s
- Cancer
- Multiple Sclerosis
- Heart Disease
5 Key Health Benefits of Intermittent Fasting:
1. Can Reduce Oxidative Stress
This silent killer…
Oxidative stress happens at the molecular level and is directly related to aging and many chronic diseases.
Occurs when unstable molecules, called free radicals, are not eliminated fast enough by the cell, which results in DNA damage and, ultimately, aging. Multiple studies support that intermittent fasting lower oxidative stress and inflammation in the body. [5]
2. Influences Cellular Repair
What happens on the cellular level matters!
Studies support that when we are in a fasted state, our cells initiate a cellular process called autophagy which is a breakdown of unneeded or damaged cell components [1].
The cells breaking down and metabolizing dysfunctional proteins is essential for preventing damage to the cell and improving overall health. Autophagy has been linked to helping prevent diseases such as cancer and Alzheimers. [2]
3. Improves Brain Health
Your most important Organ!
Intermittent fasting improves multiple metabolic features shown to be important for brain health.
Different metabolic processes that are known to be crucial for brain health are improved by intermittent fasting. There have also been links to an increase in the formation of new nerve cells in rats that could improve brain health.
Additionally, fasting has been shown to raise levels of the hormone brain-derived neurotrophic factor (BDNF), which has been linked to mental illnesses such as depression at low levels. [4]
4. Positive Influence on the Gut Microbiome
The gut microbiome – the most important and misunderstood factor in health!
Over the last decade, research has focused more on the gut microbiome and its effect on our mental and physical health.
Intermittent fasting has been shown to reduce permeability, prevent inflammations, and enhance gut integrity.
5. Ideal weight loss tool!
The one you’ve all been waiting for!
Intermittent fasting has been shown to benefit weight loss by increasing fat burning. Excessive adipose tissue (fat) has many adverse effects on one’s health.
Short-term fasting can result in ketosis, a metabolic state in which the body breaks down stored fat for energy when insufficient glucose is available.
Restricting calories while also burning fat from ketosis leads to effective weight loss. [3]
References
1. Alirezaei M, Kemball CC, Flynn CT, Wood MR, Whitton JL, Kiosses WB. Short-term fasting induces profound neuronal autophagy. Autophagy. 2010 Aug;6(6):702-10. doi: 10.4161/auto.6.6.12376. Epub 2010 Aug 14. PMID: 20534972; PMCID: PMC3106288.
2. Chen, Hsin-Yi, and Eileen White. “Role of Autophagy in Cancer Prevention.” Cancer Prevention Research (Philadelphia, Pa.), U.S. National Library of Medicine, July 2011
3. Gunnars, Kris. “Intermittent Fasting 101 – the Ultimate Beginner’s Guide.” Healthline, Healthline Media, 16 June 2022, www.healthline.com/nutrition/intermittent-fasting-guide#effects.
4. Seidler, Karin, and Michelle Barrow. “Intermittent Fasting and Cognitive Performance – Targeting BDNF as Potential Strategy to Optimise Brain Health.” Frontiers in Neuroendocrinology, Academic Press, 18 Dec. 2021, www.sciencedirect.com/science/article/abs/pii/S009130222100073X.
5. Vasim, Izzah, et al. “Intermittent Fasting and Metabolic Health.” Nutrients, MDPI, 31 Jan. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8839325/.