If you're not familiar with intermittent fasting, it's not a diet but rather a pattern of
eating. You choose a part of the day to refrain from eating, called your
fasting window, and the other part of the day to eat, which is your eating
window. The most common type of IF is known as the 16:8 plan, where you fast for 16 hours and you eat from noon
until 8 p.m.
Intermittent fasting (IF) is gaining popularity, most
notably because it can help people lose weight. That's not the only positive effect,
though! Here are six common health benefits you'll experience from intermittent
fasting.
Related: 5 Types of Intermittent Fasting
Weight Loss
Many people who've failed at
other diets or workout programs find success with intermittent fasting.
Stephanie Ferrari, a registered dietitian with Fresh
Communications, said, "The formula for weight loss is actually
very simple. When the number of calories you eat is less than the number of
calories you burn, you will lose weight." Since you're not eating for long
periods of time, there are fewer opportunities to consume calories, which is
why IF helps people eat fewer calories effortlessly. Stephanie also shared
a meta-analysis from 2014, which "shows
that when using an IF eating pattern, people reduced bodyweight by three to
eight percent over three to 24 weeks."
Both Stephanie and Dr. Luiza Petre,
a weight-loss specialist and board-certified cardiologist, also note that
intermittent fasting raises growth hormone levels and lowers insulin levels,
both of which help burn more fat. Stephanie added, "Insulin decreases when
you fast, and lower levels of insulin results in burning more fat."
"The most important
benefit of fasting is increasing insulin sensitivity," Dr. Petre said.
"That means that cells are able to metabolise the carbohydrates better and
the doors to the fat deposits are open vs. being locked as in insulin resistance syndrome." She added that your
metabolic rate increases by four to 14 percent. "Intermittent fasting will
reset your body from burning sugar as fuel to burning fat."
Improved Digestion and Decreased Bloat
Intermittent fasting can
encourage healthy eating habits, and since digestive issues and bloating tend
to be caused by overeating or eating unhealthy foods, doing IF can help relieve
these issues. Stephanie noted, "You'll be drinking more water, which is often the
unsung hero to many digestive issues. More water will help keep your digestion
regular and will also keep the bloat away!"
Your gut bacteria also benefit from IF.
Dr. Petre said it "improves the gut bacteria profile, as it gives microbes
a break from their duties." She added that "the fasting period allows
the gut lining to heal, recover, and improve its barrier function vital in
filtering toxins and pathogens ingested."
More Energy
Intermittent fasting can
also boost your energy levels. "As your
body is using fat for energy, it is slowly digested and delivered to the liver
for processing (ketones). Then it can be utilised for energy," Dr. Petre
explained. "This process has no ups and downs and is consistent and
steady, which equals more energy, higher cognitive function, and concentration
levels."
Stephanie added that people
tend to eat lighter when intermittent fasting. Think of how you feel after a
roast dinner compared to eating a big salad. "IF helps remove that
weighted-down feeling so many people experience after overeating."
Improved Focus and Mental Clarity
While intermittent fasting
can initially make people feel tired, be lightheaded, or
experience headaches, once your body adjusts, many people love intermittent
fasting because it gives them increased focus and mental clarity. Dr. Petre
shared that it's a result of "catecholamines, a stimulant hormone that is
released during fasting." Your brain also gets a boost from IF because
"metabolic features that are key to brain health, such as a reduction in
insulin resistance and blood sugar levels, as well as reduced inflammation, are
all improved with intermittent fasting."
Disease Prevention and Autophagy
This may be the most
beneficial (and exciting!) benefit of intermittent fasting. Dr Petre explained
that "intermittent fasting aids autophagy, a cell-based self-cleaning
function that tears down and recycles molecules that are damaged."
Autophagy is low when insulin is increased, so when you're fasting and insulin
levels drop, autophagy significantly increases. Cellular damage accumulates as
you get older and autophagy decreases, but when fasting, autophagy rates can be
increased to that of someone younger.
Studies suggest that intermittent fasting can help prevent diseases such as
cancer, heart disease, and Alzheimer's. Weight control, reduced inflammation,
lower blood pressure, better blood sugar control, less oxidative stress,
reduced cholesterol, and autophagy all play a role. Dr. Petre also shared that
research shows that intermittent fasting can decrease carcinogenesis and slow
tumour growth.
Help Overcoming Food Addiction and Sugar
Cravings
Stephanie shared that
intermittent fasting can help curb sugar cravings if you do it long
enough. Surprisingly, not eating as often reduces hunger, and since you have
fewer hours during the day when you're eating (and consuming sugar
specifically), those cravings diminish. That's because the less sugar you eat,
the less you crave it. If you're dealing with a sugar addiction,
intermittent fasting is a great tool to help overcome it.
Stephanie said, "Your
relationship with food is about as unique as your relationship with a loved
one. Intermittent fasting shakes things up and causes you to see your
relationship with food from another perspective. Sometimes this can help you break free of habitual behaviour
around food, like eating ice cream every night, for example."
Dr. Petre warned that not
eating for certain periods of the day, especially when you first begin
intermittent fasting, can cause cravings, which can result in overeating. Because of
this risk, Stephanie suggested, "Anyone struggling with eating disorders
related to food addiction (like binge eating) should steer clear of IF."
Stephanie suggested being
mindful about what you eat. When your eating window rolls around, resume a
healthy diet of fruits, vegetables, whole grains, and lean protein. Enjoy a
small bit of the foods you crave so you can quench those craving before they
cause you to binge. Above all else, listen to your body and don't allow the
clock to rule your day. If you're hungry an hour or two before you're supposed
to eat, go ahead and eat! The beauty of intermittent fasting is that it allows
you to be flexible with your eating during your feeding window, and it's OK to
be flexible with when your window begins.
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