Are you searching for a way to have vibrant health without any drugs, supplements, or any cost? Well, intermittent fasting (IF) might be your best bet! It only involves regular fasting and eating cycles that do not account for what you eat or how much you eat. Before starting intermittent fasting, you need to know the following most crucial intermittent fasting facts.
Intermittent fasting holds the key to weight loss, control type 2 diabetes, improving heart health, boosting brain powers, slowing down ageing, and supporting overall health. These benefits are proven scientifically, over, and over. Dig into the intermittent fasting world with the following cool facts:
It is a regular cycle of eating and fasting. The first intermittent fasting fact is when you eat matters the most and not what you eat.
Read the following methods. You will know more about feasting and fasting.
Those are the intermittent fasting rules for each method. Remember, you are automatically fasting while sleeping. So, you can count these hours as fasting hours.
Remember I said before that what you eat doesn't matter? Well, it matters in some sense. You cannot go crazy and eat fast foods, refined carbs, and processed foods in feasting times.
You need to follow a healthy diet with whole foods, lots of fruits and vegetables. The fiber in these foods will make it easy for you to fast and will reduce constipation.
The thing is, there are no strict guidelines on what you should eat in what amounts.
Although there is no restriction on how much you can eat, do not binge! Because there will be no weight loss if you eat 3 feet wide platter of food at once.
Intermittent fasting switches our body metabolically for all good (2). It affects our hormone levels, gene expression, and cellular repair. Following are the things intermittent fasting is doing to your body.
When we fast for more than 12 hours, our insulin levels drop because it is jobless as there are no carbohydrates, proteins, or fats to work on while we fast. Now your body turns for the fat stores.
Fat is used for energy by making ketone bodies from them. Glucose won't be used for energy as there is no insulin. Now your body has changed metabolically from using glucose to fat.
Guess who is affected. Your extra pounds of body fat! This is how you lose weight. Furthermore, what you lose is visceral fat which is harmful fat accumulated around the organs of your body.
Also, low insulin levels reduce the risk of obesity, heart disease, type 2 diabetes, and cancer. So, your overall health will be improved while losing weight.
Not only insulin but also Human Growth Hormone (HGH) levels are also affected and will skyrocket while fasting. It facilitates fat burning and muscle gain, with numerous other benefits.
Cell-repair will happen while fasting through Autophagy. Autophagy is the process of breaking down and recycling cellular components. When damaged and old cellular parts are cleaned, our body can start the process of renewal—new tissues and cells to replace the destroyed ones. The recycled parts of these damaged cells are used for cellular repairing.
The first step of renewing our body is to destroy the old, exhausted cells. When these processes are hijacked, diseases such as cancer occur. The best part is that autophagy has an anti-aging effect because it creates new young cells. Intermittent Fasting is one of the most effective ways to induce autophagy(1).
Genes can be suppressed or expressed. The results will be good if you express good genes and suppress bad genes. Logically, if you express bad genes and suppress good genes, the results will be bad. IF plays a big role in expressing good genes.
In fact, researchers have found that intermittent fasting can express the genes associated with human health, longevity, and protection for diseases(2,3).
With intermittent fasting, you can achieve 1 – 8% of weight loss(4).
It happens in two ways while we fast.
The answer is no. The amount of weight loss is the same with calorie-restricted regular dieting and intermittent fasting(4). Also, blood pressure, inflammation, and cholesterol-lowering effects were the same for both diets.
Some say Intermittent Fasting tricks us into eating a little less. Therefore, many people are losing weight. Well, that is what a lot of us want, losing weight, right? But the benefits do not stop there.
There are incredible benefits of intermittent fasting other than weight loss. Following are some of them.
This method is not for all. Intermittent fasting is bad for following groups of people.
You give eating a break with intermittent fasting. Also, you give yourself a break from the overabundance that is present in your life.
Intermittent fasting is proven to promote weight loss, heart health, brain health, reduces inflammation, insulin resistance, and reduces the risk of type 2 diabetes. It will be the ultimate solution for overall health for most of us.
Most importantly, intermittent fasting is convenient to do. You don’t have to hurt your brains thinking about what to eat next because intermittent fasting has no such restrictions. Eating healthy each time is the only requirement.
Sounds too good, right?
I hope you got a great understanding of these intermittent fasting facts. A healthier, vibrant life is not far away with this dieting technique.
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