Intermittent fasting has been gaining increased recognition as an effective method to lose weight. It refers to setting an eating cycle with periods of short-term fasting and windows for normal eating. For instance, one of the many variations means you can fast from 12 to 48 hours straight, and then eat your regular meals over the next five days.
This eating habit, however, has benefits that go beyond burning your unwanted body fat and losing weight. Many studies have shown results that strongly indicate intermittent fasting could lead to the following benefits.
Improved Weight Management
Weight loss is the most popular benefit of intermittent fasting. Eating less lowers your calorie intake and your insulin levels, which are essential in burning fat into energy that your body can utilize. It has also been shown that intermittent fasting helps keep the weight off in the long term as it minimizes weight regain.
Reduced Risk of Developing Diabetes
Over 84 million Americans have pre-diabetes conditions, which eventually develop to type 2 diabetes if left untreated, or lifestyle habits (eating and exercise) are not changed. Overweight and obese people are highly at risk for developing diabetes. As intermittent fasting can help lose weight, it can also help prevent diabetes.
When you lose weight, your blood sugar also decreases because you become more insulin-sensitive, which means your body produces insulin less often, in lower amounts. Lower blood sugar and insulin levels consequently reduce the risk of type 2 diabetes.
Synced Circadian Rhythms and Better Quality Sleep
People who are practicing intermittent fasting say they sleep better. This is because it helps to align your eating with your natural circadian rhythm, or your sleep/wake cycle, a.k.a. body clock. When you sleep at the right time, your body can repair itself properly, which also helps improve metabolic health.
Overeating, eating at the wrong time, and eating certain foods before bedtime can cause sleep disturbances and weight gain. When you follow the proper timing of meals, you improve your circadian rhythm, which in turn influences the quality of your sleep and your health. You will have an easier time falling asleep, staying asleep and waking up feeling rested because of a better-synchronized body clock.
Improved Heart Health
Heart disease is one of the main causes of death in the United States. Blood pressure, heart rate, cholesterol, and triglycerides, which are all linked to heart diseases, are lowered during intermittent fasting. Intermittent fasting can also reduce other risk factors for heart diseases such as inflammatory markers and blood sugar. As such intermittent fasting is considered beneficial for improving heart health.
Improved Brain Health
Intermittent fasting is also good for the brain. It reduces oxidative stress, inflammation, high blood sugar, and insulin resistance, which are all important for improving brain health. It can help improve learning and memory, as well as suppress inflammation in the brain that is linked to neurological conditions.
Intermittent fasting is believed to help reduce the risk of developing Alzheimer’s Disease, and other neurological disorders such as Parkinson’s and stroke. It helps to increase the growth of new nerve cells, which assist brain function.
Reduced Risk of Cancer
Cancer is another leading cause of death in the United States. It is characterized by the uncontrolled growth of cells. Studies show that intermittent fasting can help reduce the risk of cancer. It promotes good metabolism, weight loss, lower insulin levels, and reduced chronic inflammation.
Delayed Aging Process and Longer Life
Intermittent fasting has become popular among people who are engaging in anti-aging practices. Researchers have found that this eating habit promotes anti-aging compounds in the body such as purine, pyrimidine, ergothioneine, and carnosine. It also boosts leucine, isoleucine and ophthalmic acid, three metabolites that decline as people age.
As intermittent fasting provides benefits for metabolism and other health markers, it is generally believed to have the ability to extend lifespan. There are studies that support this, suggesting that intermittent fasting allows for repair and maintenance mechanisms in the body that don’t normally happen with continuous exposure to food processing and digestion.
Intermittent fasting’s benefits truly extend beyond weight loss. While more studies need to be conducted to gather more proof about its health benefits, people can already take advantage of this eating cycle for better health and longer life.
