Intermittent Fasting For Overall Wellness Backed by Research
Fasting, especially Intermittent Fasting( IF) has become popular over the years to not just lose body fat but also improve overall health. More than just a fad diet, this way of eating cycles between fasting and non-fasting days… Based on ancient practices, it has a scientific research background behind it to show how much the modern version we see nowadays is beneficial for health. Intermittent fasting has been found to boost both physical and mental well-being, from weight control and disease avoidance to improved metabolic health.
The Facts on Intermittent Fasting
Intermittent fasting is about when you eat.. not what you intake. This is where you cycle between periods of eating and not eating, with different methods doing the variations such as;
16/8 (eating all meals within an 8-hour window followed by fasting during the next 16 hours) This is a good collection, and one of the most demanded methodically.
The 5:2 Diet Fasting for two days a week. Eating normally five restricting calories during fasting to under 1000/day.
The Eat-Stop-Eat Diet: Fasting for 24 hours once or twice a week.
Alternate-day fasting: You eat every other day, as the name suggests.
Both of these methods have their advantages and disadvantages, so it is of real importance when we opt to use them that thing alone relies on our personal preference as well lifestyle. Though the mechanical reasoning behind these benefits differs, they all center around allowing your body to reset in between constant food intake so that it may repair and rejuvenate itself.
Metabolic Health and Weight Loss
Weight loss One of the most common intermittent fasting benefits is weight loss. Intermittent fasting works because when eat fewer meals you naturally take in fewer calories which can help with weight loss. Furthermore, fasting causes the release of norepinephrine a hormone that helps to increase metabolism rate as well as inducing fat cell breakdown.
Improved insulin sensitivity is another key benefit of fasting, critical for type 2 diabetes prevention and management as well. Insulin levels drop when you fast, making it easier for your body to access stored fat as energy. This process is not only helpful to weight loss, but it also lowers your probability of acquiring insulin resistance and type 2 diabetes.
Cellular Repair and Longevity
Autophagy intermittent fasting kicks in a process whereby your cells break down and remove dysfunctional elements. It’s key to keeping you in top shape and helps prevent the accumulation of damaged cells that could otherwise lead to killer diseases, such as cancers (through excess cell replication) and Alzheimer’s disease.
In addition, animal research has demonstrated that intermittent fasting can increase lifespan by protecting against aging-related diseases. These effects have been seen in animal studies, and more research is needed to confirm them within humans.
Improved mental clarity and brain health
And the impacts of intermittent fasting are not only physical, in terms of your brain. Fasting promotes the production of brain-derived neurotrophic factor (BDNF), a protein that encourages neurons to live and thrive. BDNF more means better brain function (cognition, memory)* and mood.
In addition, intermittent fasting may also shield against Alzheimer’s and Parkinson’s’. Fasting helps keep the brain healthy and functioning well by lowering oxidative stress, and inflammation, and clearing out harmful protein scaffolds.
FastingForGut.onDestroyPublished via Medium on Jul 2, 2020.
The gut is central to health it impacts everything from digestion, metabolism, and energy levels; but also the immune system. This is a great way to enhance your microbiome, as intermittent fasting induces rest and repair of the gut. A healthy and well-balanced gut flora ensures better digestion, boosts our immunity as also improves mental health.
Regular fasting promotes a balance of hunger hormones, such as ghrelin promoting satiety leading to less cravings and preventing over-eating. Which not only helps with weight but also improves their relationship with food.
Intermittent Fasting: The Wellness Bulldozer
If your wellness journey were a garden, then think of intermittent fasting as the tractor. Think of it like a tractor on the farm, that tills and plows through your body’s systems cleaning out all the old crap to make way for new growth. It creates a more balanced metabolism, fixes cellular damage, and produces brain-boosting benefits that have an impact on your major health.
When you incorporate intermittent fasting into your life, that is what empowers/is an adviser for your body to live a flourishing lifestyle. Intermittent fasting is like a tractor clearing land to plant & harvest healthy crops in order for the body, to bring with it all kinds of good stuff but not limited to increased energy levels, mental clarity, and prolonged life because you are healthier.
How to Begin with Intermittent Fasting
If intermittent fasting is new to you, begin with taking it slow and intuitive eating. Start with minimum fasting hours like 12 and then you will work your way up to an increased extent as a beginner, Use the remaining hours to stay hydrated and concentrate on nutrient-rich food that will help you get all your vitamins and minerals in for the day.
It’s also important to speak with a medical provider before you start any new diet plan, particularly if you have an underlying health issue(s) or are taking medication.
Conclusion
And fasting has a lot of benefits for health in general. The list of benefits from weight loss and hormonal balance to cell repair, brain function & more is endless with dozens upon dozens of peer-reviewed studies all backing the efficacy of fasting. By making intermittent fasting a regular part of your daily routine, you can get ahead of the game and set yourself up for a long life that is full of energy. Fasting and Tractors Just as a tractor is necessary for harvesting, intermittent fasting is important to living well.