Intermittent Fasting: Benefits and Risks

Many diets concentrate on what to eat, whereas intermittent fasting focuses on when to eat. Intermittent fasting involves eating only at particular times. According to research, fasting for a set number of hours each day or eating only one meal a few days a week may have health benefits.

Mark Mattson, a neurologist at Johns Hopkins, has spent the past 25 years researching intermittent fasting. He claims that our bodies have evolved to be able to survive without food for many hours, days, or longer. Prior to learning to farm, people were hunters and gatherers who evolved to live — and flourish — for extended periods of time without eating. They had to do hunting wildlife and gathering nuts and berries required a significant amount of time and energy.

Experts point out that maintaining a healthy weight in the United States was easier 50 years ago. There were no computers, and TV shows ended at 11 p.m.; people stopped eating to go to bed. Portions were somewhat smaller. greater people worked and played outside, resulting in greater activity. With the internet, TV, and other forms of entertainment available 24 hours a day, many adults and children remain awake for extended periods of time to watch television, cruise through social media, play games, and talk online. That might entail sitting and nibbling all day and night.

Moreover, excess calories and inactivity can increase the risk of obesity, type 2 diabetes, heart disease, and other disorders. According to scientific research, intermittent fasting may assist to reverse these patterns.

Benefits of Intermittent Fasting:

1. Weight Loss: The majority of recent studies show that intermittent fasting might be an effective weight loss method. It is unlikely to be more advantageous than typical calorie restriction, although some people may find intermittent fasting easier to stick with in the long run. A 2017 experiment examined the effect of intermittent fasting with a conventional calorie restriction diet on weight reduction over a year. Both types of diets had identical weight reduction results.

2. A Lower Risk of Type 2 Diabetes: Intermittent fasting may potentially be beneficial for diabetes prevention. Not only may it help you lose weight, but a study has shown that it can also improve insulin resistance, which is a prominent cause of type 2 diabetes.

3. Improved Cardiovascular Health: Intermittent fasting may potentially benefit cardiovascular health, according to researchers. A 2016 analysis found that intermittent fasting might reduce the following in both people and animals: Measure blood pressure, heart rate, cholesterol, and triglycerides. Triglycerides are a form of fat found in the blood that is associated with heart disease.

4. Better Brain Health: The brain, like the body, is protected against damage with the induction of intermittent fasting through reduced inflammation, blood sugar, and insulin resistance. In a 2019 study on animals, it was shown that intermittent fasting may initiate the production of new nerve cells. This could be supportive to the functions of the brain.

5. A Lower Risk of Cancer: Animal studies have also suggested that intermittent fasting may help lower cancer risk. Recent animal researches suggest that restricted diets, such as intermittent fasting, may postpone tumor initiation. However, no current research has found correlations between intermittent fasting and cancer in humans.

6. Reduced Oxidative Stress and Inflammation: Oxidative stress occurs when free radicals combine with other essential molecules, such as proteins and DNA, causing damage. Free radicals are unstable chemicals found in the body. It mostly affects aging and numerous chronic illnesses.

7. Improves Longevity: Intermittent fasting, like long-term calorie restriction, has been demonstrated in animal experiments to help people live longer lives.

The Risks of Intermittent Fasting:

Intermittent fasting is regarded reasonably safe and does not have any negative side effects as long as it is done correctly. Depending on how long the fast lasts, some people may feel headaches, intense hunger, lightheadedness, irritability, exhaustion, and other moderate symptoms. However, longer fasts are more likely to result in severe adverse effects such as dizziness and acute hunger.

Even while intermittent fasting is not connected with any serious negative effects, it is not suitable or safe for certain people. Pregnant and breastfeeding women, toddlers and adolescents, those taking specific drugs, persons who are underweight and those suffering from eating disorders should all avoid intermittent fasting.

Conclusion

If you wish to experiment with intermittent fasting, you should start with a shorter fast and work your way up to a longer fast to observe how your body responds. If you have a medical condition such as diabetes, consult your doctor before making any dietary changes, including intermittent fasting, to ensure that they are healthy for you.

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