Intermittent fasting is one of the most controversial topics on social media right now, with supporters advocating that it works and the adversary team suggesting that the method does not work. With numerous studies in play, intermittent fasting is claimed to have various health benefits. It is said to cause weight loss, enhance metabolism by balancing the hormones produced, hasten cellular repair process, and improve health.
Some scientists even claim that intermittent fasting may help with the prevention of certain types of cancers and Alzheimer’s disease. Essentially it’s saying that intermittent fasting can improve the lifespan of an individual. Some celebrities like Vanessa Hudgens, Halle Berry, Jennifer Garner, and Jenna Jameson have attested to the health benefits of intermittent fasting.
Intermittent fasting involves an individual carefully scheduling their eating patterns and going for long hours or days without solid food. There are several methods for planning your eating pattern, which may include:
The 16/8 intermittent fasting method, also known as the Leangains protocol method, involves having an 8-10 hour eating break where you can schedule two or three meals and fast for a 14 to 16 hour period. Typically if you have your dinner by 8 pm, your next meal should be at noon the following day. This method has proven to be effective, particularly in women who want to lose weight, and it is the most recommended method for beginners who want to start the intermittent fasting journey.
The next method is the 5:2 diet, also known as the fast diet. In this method, an individual is expected to eat normally for five days a week, and the remaining two days, they should limit their food intake to 500 calories for women and 600 calories for men.
The eat-stop-eat method involves going for a 24 hour fast at least once or twice per week. This method is not recommended for people with diabetes due to extreme blood sugar fluctuations. It is advised that one should normally eat during the non-fasting days; otherwise, the method will not work.
Alternate-day fasting is a modification of the eat-stop-eat method. However, in alternate-day fasting, an individual is expected to go for a 24 hour fasting period on alternate days. There are different versions of this method, and some recommend a 500 calories intake on fasting days. Scientists do not recommend this method as it may lead to weight gain when the body stores its glucose supply as it senses starvation.
The warrior diet is one of the popular intermittent dieting schemes. It involves taking small healthy meals consisting of fruits and vegetables during the day and one heavy meal at night. Lastly is the spontaneous meal skipping, where one does not follow a scheduled meal or fasting plan.
Intermittent fasting causes weight loss because during fasting blood sugar levels drop; thus, the body uses the stored up fats in its normal metabolic processes. Additionally, during a short period of starvation, the blood levels of the hormone responsible for growth increases five-fold. This facilitates the release of stored fats for muscle and bone growth. Scientific studies have shown that intermittent fasting can cause a 3-8% weight loss and a 4-8% fat loss around the waist area.
New research has indicated that intermittent fasting causes a 3-6% reduction in blood sugar levels. Other claimed benefits of intermittent fasting are a reduction in the inflammatory response and oxidative stress impacted on the body. Claims are that it causes a reduced level of low-density lipo-proteins and triglycerides, thus improved heart health. In addition, intermittent fasting is thought to minimize the chances of developing certain types of cancers and Alzheimer’s disease. It should be noted that those suggestions have definitely not been proven scientifically at this point.
Additionally, intermittent fasting is thought to be good for the brain because it reduces oxidative stress, blood sugar levels, inflammation and increases the level of brain-derived neurotrophic factor (BDNF). BDNF is thought to promote the synthesis of neurons in the brain. Intermittent fasting is slowly gaining popularity among the anti-aging community as it is claimed to increase your lifespan.
Intermittent fasting is not always effective in weight reduction. This may be attributed to:
