6 Health Benefits of Intermittent Fasting

Over the last decade, intermittent fasting (IF) has gained traction amongst people who like to take care of their health through various means.    

At the beginning, it was dismissed as another “fad diet” by many people.

But, eventually, even they couldn’t deny all the benefits a person acquires from intermittent fasting. Afterall, research has shown those benefits to be true.

So, what is intermittent fasting?

Intermittent fasting is basically a feeding schedule for adults that alters between specific well-planned periods of eating and fasting.

And, how is intermittent fasting different from other types of fasting and diets?

Most diets focus more on what you eat. But in intermittent fasting, the whole focus is put on when you eat.

Having said that, the diet is not ignored completely.

You still need to eat foods that are good for your body and mind if you want to stay healthy and lose weight at the same time.

Why does intermittent fasting work? It works so well for so many people because it successfully changes the body’s biochemistry.

Intermittent fasting teaches the body how to use the food and beverages consumed by the body efficiently.

Mentioned below are 6 health benefits of intermittent fasting for women and men—    

       
1. Intermittent fasting helps in weight loss and reducing visceral fat.

If losing a bit of weight and reducing the fat in the body are your goals, then intermittent fasting is deemed to be more beneficial than restricting the amount of calories you consume in a day.

When a person eats, the body releases insulin in order to help process it. When a person fasts, the insulin level drops.

And when the insulin level drops, a signal is sent to your fat cells that it is time for them to release the stored sugar (glucose).

This stored sugar is used as fuel when a person is fasting. As the sugars in the fat cells are consumed, the size of the fat cells gets reduced.

Ergo, the person who’s fasting loses some weight.

Various studies have shown that short-term fasting affects the metabolic rate and increases it by 4%-14%; as the levels of norepinephrine increases.

Norepinephrine is a hormone as well as a neurotransmitter.

Through research, it has been found that intermittent fasting is especially effective at reducing visceral fat. It is the kind of fat that is stored deep within the abdominal cavity.

Visceral fat is wrapped around vital organs such as the stomach, liver, and intestines. And if it is present in excess, it can lead to organ dysfunction and other illnesses.

For a lot of people around the world, metabolic health, weight loss and fat loss are huge reasons for implementing intermittent fasting into their healthcare routine.

2. Intermittent fasting supports brain health and improves cognitive clarity.

A large number of people who engage in intermittent fasting have said that they felt as if a brain-fog had lifted in the first couple of weeks of fasting.

The reason is that fasting promotes the production of a protein called BDNF (Brain-Derived Neurotrophic Factor).

This protein supports the growth of new neurons. It also helps in strengthening the synapses that assist the neurons in communicating with different parts and organs of the body.

What’s more?

Intermittent fasting may protect a person from age-related cognitive decline that eventually leads to Parkinson’s and Alzheimer’s disease.

High oxidative stress and elevated levels of blood sugar usually have an adverse effect on the cognitive abilities of the elderly.

And intermittent fasting helps in reducing oxidative stress and blood sugar levels in people who follow this fasting regimen.

So, when the question is, does intermittent fasting improve focus and clarity? The simple answer is yes.

Even though scientific evidence on short-term cognitive boosts in healthy adults have come out mixed; it’s a yes for a majority of people who practice intermittent fasting.                          

3. Intermittent fasting can keep the heart healthy.

When it comes to causes of death globally, heart diseases take the top five spots.

An important benefit of intermittent fasting for men and women is that this kind of fasting addresses numerous risk factors that are associated with cardiovascular health.

Various studies have shown that IF (intermittent fasting) helps in regulating blood pressure.

High blood pressure can lead to a wide range of health complications including heart failure, heart attack and stroke.

Intermittent fasting may lower the bad cholesterol (LDL) and triglycerides in the body and bloodstream.

Having high contents of these components can cause strokes and heart attacks.

Intermittent fasting can also reduce oxidative stress and inflammation in the body. These two elements are known precursors to heart attacks.

Fasting helps the body regulate and keep the internal environment at a level where the heart does not need to work harder to keep up with the vital functions.

4. Intermittent fasting helps the process of cellular repair.

One of the most significant benefits of intermittent fasting is that it triggers autophagy.

What is autophagy?

Autophagy is a cellular process whereby the body carries out the function of waste removal. The process also includes recycling of damaged proteins and cell regeneration.

This process is vital for preventing numerous diseases such as cancer and Alzheimer’s.

5. Intermittent fasting promotes longevity and is considered to be anti-ageing.

Studies conducted on rats have shown that the ones who fasted lived 36%-83% longer than the ones who had food on a normal schedule.

These studies proved that even though stopping the clock on ageing may not be possible, it is very possible for us to slow down the rate at which the cells in our body age.

In other words, intermittent fasting slows down ageing and hence, may promote longevity even in people.

Though studies with human subjects are still going on, the results found this far have been quite promising.

It is believed that intermittent fasting promotes longevity also because it aids in DNA repair, helps in reducing inflammation and maximises the body’s resistance to oxidative stress.

All these factors are important while trying to increase the longevity of a person.

6. Intermittent fasting regulates insulin resistance and may help in preventing Type 2 Diabetes.

You may or may not know this already, but there is an insulin resistance pandemic going on at the moment.

Chronic stress, a sedentary lifestyle, the food we eat today are the reasons why more and more people have started getting Type 2 Diabetes.  

Blood sugar levels stay high when your cells stop responding to insulin. And as a consequence, over time, it ends up causing Type 2 Diabetes.

Intermittent fasting gives your body the chance to get a break from processing food. Hence, the demand for insulin is reduced.

As a result, insulin levels during intermittent fasting decrease by 20%-31%. And blood sugar drops by 3%-6%.

For many people, it helps them get out of the ‘pre-diabetic’ range and stay under the normal range of blood sugar.

In other words, intermittent fasting aids in the restoration of the body's natural sensitivity to glucose.                    

Intermittent Fasting FAQs

Can anyone do intermittent fasting?

Even though fasting is considered to be safe for many people, it is not something that should be done by everyone.

So, if you already suffer from a health issue or are a senior citizen, make sure that you consult a healthcare professional (your doctor) before making any plans to do intermittent fasting (IF).

It is best to avoid any kind of fasting— including intermittent fasting— if you fall under any of the below-mentioned categories.  

a. You are pregnant.

b. You are breastfeeding.

c. You have a history of any eating disorder.

d. You have Type 1 diabetes.

e. You have a medical condition that can get worse if you change your diet or fast.

How to do intermittent fasting?

If you have not done much fasting before, then it is advisable to not jump into a 24-hour fast at the first intermittent fasting attempt.

You need to let your body get used to fasting. And in order for you to do that, you can first try fasting for half a day (12- 6 pm), once or twice a week.

When you feel like your body is ready for more, you can try one of the following fasting regimen.

a. The 16/8 Method: According to this method, you need to fast for 16 hours and then eat during an 8-hour window (12 PM to 8 PM).

This method happens to be the most popular one amongst people who practice intermittent fasting.

b. The 5:2 Diet: According to this method of fasting, you need to eat as usual for five days a week.

Then you need to limit your calorie intake between 500 to 600 for two non-consecutive days.

c. Eat-Stop-Eat: In accordance with this method, fasting for 24 hours, once or twice a week should suffice.

You can try all of the above-mentioned ways and choose the intermittent fasting schedule that suits you the best.    

Why is 16 hours the magic number for fasting?

When you fast for 16 hours within a 24-hour time period, your body goes through a kind of internal transformation.

During this transformation, the body destroys its old or damaged cells. The process is called autophagy.

It is incredibly good for your health as it also helps in recycling the cells that are responsible for reducing inflammation in the body.

And consequently, it is also useful in reducing or fighting off diseases.

A lot of health-conscious people choose this type of fasting after seeing all the benefits of intermittent fasting 16/8.    

What happens after 1 month of intermittent fasting?

When a person follows the 16:8 method of intermittent fasting, after a month, she may lose weight.

About 70-80% of that weight loss is due to the body losing fats, not muscles.

However, keep in mind that for this particular result (losing fats), you need to consume enough protein and engage in appropriate amounts of strength training.

Visceral fat that is usually wrapped around your internal organs and can be harmful to your health when in excess, gets reduced by 6% within the first four weeks of starting an intermittent fasting regimen.  

Is it healthy to intermittent fast every day?

It is considered healthy and safe to follow an intermittent fasting schedule on a daily basis.

The most popular one is the 16:8 method; whereby a person fasts for 16 hours and then eats in a 8-hour window.

It is so popular amongst the masses because it is supposed to be the best intermittent fasting for weight loss.

However, you don’t need to do intermittent fasting everyday to see the results.

Following the 16:8 method just 1-2 times per week is enough to see positive changes in your health and physique.

But you need to make sure that you stay consistent while following this schedule. Plus you need to eat and drink high-nutrition foods and beverages during the eating-window.  

Can I exercise while intermittent fasting?

Studies have shown that it is safe to exercise even when you are fasting. However, you need to do it with caution.

It is best to skip the high-intensity training and stick to low-intensity ones such as walking and stretching. Doing these is enough to aid in reducing the harmful fats in your body.

Also, make sure that you stay properly hydrated all day. And, listen to your body. If you feel too tired, do not continue with the exercises.    

If you like to engage in high-intensity training, save that for the days when you plan to eat as usual on regular meal timings.      

Disclaimer: This blog is for general information only. It is not to be considered as any sort of healthcare advice. You need to consult your doctor before starting any sort of fasting regimen; especially if you have an existing medical condition or fall under the senior citizen age bracket.