Health Benefits
Intermittent fasting has been the subject of several investigations in both humans and animals.
According to these research, it can be quite advantageous for maintaining a healthy weight as well as your body and brain. You could even live longer if you do it.
The principal health advantages of intermittent fasting are as follows:
- Weight loss: Without having to intentionally cut calories, intermittent fasting can help you reduce weight and belly fat.
- Insulin resistance: Intermittent fasting can cut fasting insulin levels by 20-31% and reduce insulin resistance by 3-6%, which should prevent type 2 diabetes.
- Inflammation: Studies have revealed decreases in inflammation-related indicators, which are a major cause of many chronic illnesses.
- Heart health: Intermittent fasting may lower inflammatory indicators, blood sugar, insulin resistance, “bad” LDL cholesterol, blood triglycerides, and blood sugar. These are all risk factors for heart disease.
- Cancer: Animal studies suggest that intermittent fasting may prevent cancer.
- Brain health: The brain hormone BDNF is increased by intermittent fasting, which may also promote the development of new nerve cells. It could also guard against Alzheimer’s illness.
- Anti-aging: In rats, intermittent fasting can increase longevity. According to studies, fasting rats lived 36–83% longer.
Remember that research is still in its infancy. Many of the research were tiny, short-term or done in animals. Higher quality human research still need to provide answers to a lot of problems.
Intermittent fasting can have many benefits for your body and brain. It can cause weight loss and may reduce your risk of type 2 diabetes, heart disease and cancer. It may also help you live longer.
Makes Your Healthy Lifestyle Simpler
Although eating well is easy, maintaining it may be really challenging.
The time commitment necessary to prepare nutritious meals is one of the biggest challenges.
Since you don’t have to prepare as many meals as you used to, intermittent fasting can make life simpler.
Because it enhances your health while also making life simpler, intermittent fasting is particularly well-liked within the life-hacking community.
One of the major benefits of intermittent fasting is that it makes healthy eating simpler. There are fewer meals you need to prepare, cook and clean up after.
Who Should Be Careful Or Avoid It?
There’s little doubt that intermittent fasting is not for everyone.
Do not go on a fast if you are underweight or have a history of eating problems. Instead, talk to a doctor beforehand.
In certain circumstances, it may even be dangerous.
Should Women Fast?
There is some evidence to suggest that women may not benefit from intermittent fasting as much as males do.
For instance, one study revealed that it impaired blood sugar management in women while improving insulin sensitivity in males.
Although there are no research on this subject in humans, studies on rats have shown that intermittent fasting can lead male and female rats to become emaciated, masculinized, infertile, and miss periods.
Numerous anecdotal tales exist of women who had a pause in their menstrual cycle when they began using IF, but returned to normal when they resumed their old eating habits.
Women who practice intermittent fasting should exercise caution for these reasons.
They should adhere to different rules, such as taking it slow at first and ceasing promptly if they have any issues like amenorrhea (absence of menstruation).
Consider delaying starting an intermittent fasting plan for the time being if you are attempting to get pregnant or have reproductive problems. If you’re pregnant or nursing, it’s probably not a good idea to follow this eating plan.
People who are underweight or have a history of eating disorders should not fast. There is also some evidence that intermittent fasting may be harmful to some women.
Safety and Side Effects
The biggest negative side effect of intermittent fasting is hunger.
Additionally, you can feel lethargic and not think as well as usual.
Since it might take some time for your body to adjust to the new meal plan, this might simply be a temporary situation.
Before attempting intermittent fasting, you should speak with your doctor if you have a medical issue.
This is especially crucial if you:
- Have diabetes.
- Have problems with blood sugar regulation.
- Have low blood pressure.
- Take medications.
- Are underweight.
- Have a history of eating disorders.
- Are a woman who is trying to conceive.
- Are a woman with a history of amenorrhea.
- Are pregnant or breastfeeding.
All things considered, intermittent fasting has an excellent safety record. If you are generally healthy and well-fed, not eating for a period poses little harm.
The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first.
