Want to lose weight fast and have more energy, take a look at some of the benefits of intermittent fasting.
What is Intermittent Fasting?
Intermittent fasting can be described as an eating pattern that involves regulating when you eat and fast. It can be done in a number of ways, the most common being the 16/8 method that involves fasting for 16 hours then restricting yourself to eat within an 8 hour window. Another method is the eat-stop-eat which is done either once or twice a week, someone is required to fast for 24 hours. The 5:2 diet method requires that only 500-600 calories are consumed within two days. Intermittent fasting isn’t hard, hunger can be a challenge at times though the body will get used to it after a while. Int his article I will highlite some of the benefits of intermittent fasting.
Consumption of food is not allowed during fasting, only tea, coffee, water, and non-caloric beverages are permitted. Other forms of intermittent fasting may allow minimal consumption of foods devoid of calories during fasting. Supplements which contain no calories can be taken during fasting. A number of studies have shown that this practice is efficient in facilitating weight loss, protects the bodies against contracting diseases and improving metabolic health of the body.
Benefits of Intermittent Fasting
I. Lowers the risk of type 2 Diabetes
A study on intermittent fasting has shown that it has the ability to reduce the blood sugar levels by 3-6% by reducing the insulin level by 20-31%. This practice also protects the body against kidney damage which is a futile diabetes complication. This explains why intermittent fasting is highly recommended for those that are at the risk of developing type 2 diabetes. This is highly recommended for men as study indicated the effects on men and women are different, blood sugar control may worsen for women.
II. Brings About Change In Genes, Cells And hormonal function
When we fail to consume food for a while, some changes occur in our bodies. The insulin levels drop significantly and this will enable body fat to burn. The level of the human growth hormone tends to increase, facilitating the burning of body fat and muscle gain. Waste materials from the cells are removed by the cells breaking down, then metabolizing dysfunctional proteins that have built up inside the cells over time. Enabling the cellular repair process which protects the body against diseases like cancer and Alzheimer’s disease. Beneficial changes in the genes and molecules associated with protecting the body against disease and longevity occur.
III. Loss Of Weight And Belly Fat
Intermittent fasting will reduce the amount of eating prompting you to experience weight loss. This practice promotes hormone function that lead to weight loss. A decrease in the levels of insulin and a rise in level of growth hormone increases the body metabolism i.e. body fat is broken down to produce energy. Intermittent fasting reduces the amount of calories consumed by regulating feeding and helps emit calories from the body by increasing metabolism. According to a scientific literature review this method can lead to a weight loss of between three to eight percent over three to twenty four weeks. A 4-7% loss of weight circumference has been recorded signifying loss of belly fat.
IIII. Reduce Inflammation And Oxidative Stress In The Body
Oxidative stress is a major factor in bringing about chronic diseases and aging. Free radicals which are unstable molecules react with other significant molecules like protein and deoxyribonucleic acid damaging them. Inflammation leads to the contraction of allergic diseases such as asthma, arthritis, high blood pressure and Crohn’s disease just to mention a few. Studies have it that intermittent fasting has the ability to reduce inflammation and aid the body in resisting oxidative stress. This goes a long way into reducing aging and contraction of numerous diseases.
V. It May Prevent Cancer And Its Beneficial To The Heart
Cancer is brought about by the uncontrolled growth of body cells. Fasting increases metabolism which in turn reduces the risk of acquiring cancer. Studies also show that it is able to reduce the side effects of chemotherapy on cancer patients. Heart disease is the cause of many deaths today. Intermittent fasting on the other hand has proven to bring about some improvement on the risk factors, which either cause an increment or decrement in the risk of a heart disease. Such risk factors include blood sugar levels, blood pressure, cholesterol levels and inflammatory markers. Increased metabolism eliminates fat near the heart chambers.
VI. It Is Good For The Brain And May Extend Lifespan
Intermittent fasting brings about a reduction in oxidative stress, reduced blood sugar levels and reduced inflammation improving some aspects of metabolism which has a positive effect on the brain health. The practice may also increase protection of the brain against damage and growth of new neurons. It also increase the life span by prevention of diseases.
Pros and Cons of Intermittent fasting
• It brings about a reduction in body fat leading to weight loss• It leads to an improvement in the body’s digestive system• It lowers inflammation and increases metabolism• It leads to an improvement in the body’s insulin sensitivity• It reduces the contraction of some diseases by helping the body to fight against some diseases• It reduces the body’s insulin resistance• It lowers the blood pressure• It reduces bad cholesterol levels in the body• It is efficient in enabling on to look rim• It increases the brain power• It increases longevity as it increases the chances of someone surviving in extreme conditions
• It can be futile to diabetic people as they may start to shake or feel dizzy, they are advised to eat if they experience such• It is not conducive to people with heat problems as it can make their condition worse• People who engage in a lot of exercise need a lot of calories so as to have enough energy, intermittent fasting may not work for them as it limits the amount of calories consumed• It is limiting to people with professions that keep them on their toes and requires massive concentration as skipping meals will lower their concentration• It may cause fatigue and dizziness• It may work for older people than younger people who may not need to use a lot of energy.