Because our bodies conserve energy during fasting, our basal metabolic rate the amount of energy our bodies burn while resting becomes more efficient, thereby lowering our heart rate and blood pressure.
Ketosis, another process that occurs later into the fast cycle, happens when the body burns stored fat as its primary power source. This is the ideal mode for weight loss and balancing blood sugar levels.
Fasting puts the body under mild stress, which makes our cells adapt by enhancing their ability to cope. In other words, they become strong. This process is similar to what happens when we stress our muscles and cardiovascular system during exercise.
As with exercise, our body can only grow stronger during these processes when there is adequate time to rest and recover. In lab studies, these three types of calorie restriction, or fasting, have demonstrated positive effects on longevity:.
Although fasting can be challenging and sometimes uncomfortable, the mental and physical benefits can:. In her spare time, Susan enjoys scuba diving and snow skiing. Susan is married with a son and daughter. Engaging patients in high-quality, compassionate health care. The science, methods, and benefits of fasting When it comes to ideas around living a healthy lifestyle, good nutrition and adequate exercise are often core pillars.
The Science of Fasting A large body of evidence now supports the benefits of fasting, though the most notable data has been recorded in studies with animals.
Several studies have found that fasting may improve blood sugar control, which could be especially useful for those at risk of diabetes. In fact, one study in 10 people with type 2 diabetes showed that short-term intermittent fasting significantly decreased blood sugar levels 1. Meanwhile, another review found that both intermittent fasting and alternate-day fasting were as effective as limiting calorie intake at reducing insulin resistance 2.
Coupled with the potential blood sugar-lowering effects of fasting, this could help keep your blood sugar steady, preventing spikes and crashes in your blood sugar levels. Keep in mind though that some studies have found that fasting may impact blood sugar levels differently for men and women.
For instance, one small, three-week study showed that practicing alternate-day fasting impaired blood sugar control in women but had no effect in men 3. Summary Intermittent fasting and alternate-day fasting could help decrease blood sugar levels and reduce insulin resistance but may affect men and women differently. While acute inflammation is a normal immune process used to help fight off infections, chronic inflammation can have serious consequences for your health.
Research shows that inflammation may be involved in the development of chronic conditions, such as heart disease, cancer and rheumatoid arthritis 4. Some studies have found that fasting can help decrease levels of inflammation and help promote better health. One study in 50 healthy adults showed that intermittent fasting for one month significantly decreased levels of inflammatory markers 5.
Another small study discovered the same effect when people fasted for 12 hours a day for one month 6. Summary Some studies have found that fasting could decrease several markers of inflammation and may be useful in treating inflammatory conditions, such as multiple sclerosis. Heart disease is considered the leading cause of death around the world, accounting for an estimated Switching up your diet and lifestyle is one of the most effective ways to reduce your risk of heart disease.
Some research has found that incorporating fasting into your routine may be especially beneficial when it comes to heart health. In addition, one study in 4, people associated fasting with a lower risk of coronary artery disease, as well as a significantly lower risk of diabetes, which is a major risk factor for heart disease Summary Fasting has been associated with a lower risk of coronary heart disease and may help lower blood pressure, triglycerides and cholesterol levels.
Though research is mostly limited to animal research, several studies have found that fasting could have a powerful effect on brain health. One study in mice showed that practicing intermittent fasting for 11 months improved both brain function and brain structure Other animal studies have reported that fasting could protect brain health and increase the generation of nerve cells to help enhance cognitive function 13 , Because fasting may also help relieve inflammation, it could also aid in preventing neurodegenerative disorders.
Many dieters pick up fasting looking for a quick and easy way to drop a few pounds. Theoretically, abstaining from all or certain foods and beverages should decrease your overall calorie intake, which could lead to increased weight loss over time.
Some research has also found that short-term fasting may boost metabolism by increasing levels of the neurotransmitter norepinephrine, which could enhance weight loss In addition, fasting was found to be more effective than calorie restriction at increasing fat loss while simultaneously preserving muscle tissue Summary Fasting may increase metabolism and help preserve muscle tissue to reduce body weight and body fat.
Human growth hormone HGH is a type of protein hormone that is central to many aspects of your health. In fact, research shows that this key hormone is involved in growth, metabolism, weight loss and muscle strength 20 , 21 , 22 , In this diet, you fast for 16 hours a day and have an 8-hour window to eat.
After testing a subset of the participants in person, the researchers also found that the people who fasted lost a significant amount of lean mass. This included lean muscle More studies are needed on the effect of fasting on muscle loss. All things considered, intermittent fasting has the potential to be an incredibly powerful weight loss tool.
Intermittent fasting helps you eat fewer calories while boosting metabolism slightly. Its main feature is high blood sugar levels in the context of insulin resistance. Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes. Interestingly, intermittent fasting has been shown to have major benefits for insulin resistance and to lead to an impressive reduction in blood sugar levels One study in mice with diabetes also showed that intermittent fasting improved survival rates and protected against diabetic retinopathy.
Diabetic retinopathy is a complication that can lead to blindness What this implies is that intermittent fasting may be highly protective for people who are at risk for developing type 2 diabetes. However, there may be some differences between the sexes. One study in women showed that blood sugar management actually worsened after a day long intermittent fasting protocol Intermittent fasting can reduce insulin resistance and lower blood sugar levels, at least in men.
Oxidative stress is one of the steps toward aging and many chronic diseases It involves unstable molecules called free radicals. Free radicals react with other important molecules, such as protein and DNA, and damage them Additionally, studies show that intermittent fasting can help fight inflammation , another key driver of many common diseases 17 , Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body.
This should have benefits against aging and development of numerous diseases. However, much of this is based on animal studies 10 , 21 , 22 , The effects of fasting on heart health need to be studied more in-depth in humans before recommendations can be made. Studies show that intermittent fasting can improve numerous risk factors for heart disease, such as blood pressure, cholesterol levels, triglycerides, and inflammatory markers.
This involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time. Fasting has been shown to have several beneficial effects on metabolism that may lead to reduced risk of cancer. Promising evidence from animal studies indicates that intermittent fasting or diets that mimic fasting may help prevent cancer.
Research in humans has led to similar findings, although more studies are needed 26 , 27 , Intermittent fasting has been shown to help prevent cancer in animal studies and some human studies. Research in humans showed that it can help reduce side effects caused by chemotherapy.
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