Intermittent Fasting and its Health Benefits for weight loss. beinghealthysoul.com/blog/intermittent-fasting-and-its-health-benefits-for-weight-loss
What is intermittent fasting? Intermittent fasting is one of the most popular diets because of its amazing benefits and results. Human fasting is not a new concept by any means intermittent fasting is just a rebranding of it, your body enters a fasting state every time you sleep or doing a stressful job where you didn’t have time to eat breakfast.In this article we will study about Intermittent Fasting and its Health Benefits for weight loss. In simple words, intermittent fasting is just an eating plan that alternates between fasting and eating periods. The goal is to strictly starve the body long enough to trigger fat burning, while its result may differ for every individual. The studies show that if the intermittent fasting is done correctly. Then Intermittent Fasting can lose weight, lower blood pressure and cholesterol, control diabetes, and improves brain function. While on fasting you are not allowed to eat any food. only you can drink water, coffee, or other low-calorie drinks. Low-calorie supplements are also allowed during fasting.
Types of Intermittent fasting are as follows : 1/4
The 5:2 method: This method involves eating normally for 5 days of the week while restricting your calorie intake up to 500-600 for 2 days of the week. The alternate-day fasting: on alternate day fasting you fast every other day. Eat Stop Eat: In eating fast eat the diet you fast for 24 hours once or twice a week. Daily time-restricted feeding ( 16/8, 18/6, 20/4) : In this method, you have to fast for a longer period while having less time to eat. Intermittent fasting 16/8 is more popular than other. A daily cycle of intermittent fasting 16/8 hour of Fasting and eating window is usually sustainable. Fasting can be unsafe if overdone or done incorrectly. You can make fasting more effective and safe by eating nutrient-rich food and a balanced meal.
The human body uses carbohydrates for fuel as a primary source, when eaten the carbohydrates in food are broken down into glucose. The intestinal walls absorb the glucose into the bloodstream and are transported to various organs as an energy source. While the excess glucose is stored in the liver and adipose tissue in the form of glycogen and fats for later use. 2/4
While the body is in the fasted state in between the meals, for the constant supply of energy the liver converts glycogen back to glucose. Generally, it is seen that an inactive person takes up to 10 to 12 hours to use the glycogen stores while someone who exercises may use it in less time. As the glycogen in the liver is depleted, the body taps into energy stores in adipose tissues. At this, the fats are broken down into free fatty acids which are then converted into additional metabolic fuel in the liver. Hence, if the fasted state lasts for a longer time then the body burns fat for energy and losses that extra fat.
Intermittent Fasting for Weight loss : There are many different diets marketed to be the best thing in weight loss but in reality, very few of them work. According to the researches, any type of intermittent fasting can be beneficial in losing weight. While doing intermittent fasting people use to have a specific period of eating mostly within a 6-8 hours window. In such a short time, intermittent fasting will make you eat fewer calories and if the fasted state lasts for a longer time then the body burns fat for energy and losses that extra fat, so your burning fat instead of storing them which helps you to lose weight and body fat. Intermittent fasting also helps to improve hormone function, lower insulin levels. Insulin level drops when the person is not consuming food as the insulin level depletes for a long time during a fasting period then the body can burn fat. Lower insulin level and blood sugar : Intermittent fasting has impressive benefits for insulin resistance and leads to reduce blood sugar levels which helps to protect against type 2 diabetes. Type 2 diabetes is defined by having a blood glucose level raised beyond normal. Studies have shown that intermittent fasting helps to reduce blood sugar by 3-6%, and insulin by 20-31%. Thus, intermittent fasting might be very helpful for the people who are at risk of developing type-2 diabetes Lower insulin levels improve metabolic efficiency and promote fat burning and reduce weight in obese people. Lowers cholesterol and blood pressure : A study published on obesity states that intermittent fasting for an alternate day can reduce LDL cholesterol which is bad cholesterol for an individual. It can be reduced when exercise and fasting both go hand in hand. LDL cholesterol level in the body gives 3/4
rise to the risk of heart attack or stroke. Helps to prevent cancer: Life-threatening diseases like cancer Caused due to the uncontrollable growth of cells. Fasting leads to reduce the risk of cancer as it has beneficial effects on metabolism. Studies in animals show this result. There must be some studies done on humans to find the real effects of fasting. Also, some studies on human cancer patients show that fasting reduces the side effects of chemotherapy on patients. Good For Your Brain: What we eat is directly connected to our bodies as well as the brain. Fasting improves multiple metabolic functions which are important for brain health. Which consists of reducing oxidative stress, inflammation, blood sugar levels, and insulin. In simple words, intermittent fasting is just an eating plan that alternates between fasting and eating periods. The goal is to rigidly starve the body long enough to trigger fat burning, while its result may vary for every person. It can help you to lose weight, lower blood pressure and cholesterol, control diabetes, and improves brain function. Fasting can be unsafe if overdone or done incorrectly. You can make fasting more effective and safe by eating nutrient-rich food and a balanced meal.
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