3 Benefits of Intermittent Fasting
Intermittent fasting (IF) is everywhere at the moment. You will have heard a health expert talking about it or an influencer raving about its benefits. Intermittent fasting refers to a diet that revolves around consuming food within a specific timeframe each day. Outside of this specific timeframe, the individual must fast (not consume any food or high-calorie drinks), but can consume water.
Most people choose a 16/8 split, where they fast for 16 hours and eat all of their daily calories within an eight hour period. However, you can choose any fasting/eating split you like, dependant upon your personal preferences and schedule.
It’s important to note that Intermittent Fasting works amazingly for some people, but not for everybody. Even if your parent, spouse, sibling, or best friend has seen incredible health benefits from adopting an IF diet, this doesn’t necessarily mean you will have the same positive experience.
That being said, there are some general benefits of IF that many people experience when they try this popular diet out for themselves. If you’re keen on starting intermittent fasting, click here for a quick start guide.
Let’s discuss the potential benefits of intermittent fasting.
Weight LossDue to having a shorter eating window, many people find that they consume fewer calories each day when following an Intermittent Fasting diet. Although calorie restriction isn’t a necessary component of intermittent fasting, you might find that you naturally eat less because you feel fuller during your eating window.
Improved Metabolic HealthResearch has shown a positive link between intermittent fasting and a healthy metabolism. IF can improve insulin sensitivity, enabling easier regulation of your blood glucose levels and potentially lowering your risk of developing type two diabetes.
Intermittent Fasting may also lead to positive changes in your blood cholesterol levels. More specifically, it can lower the levels of low-density lipoprotein cholesterol (known as ‘bad’ cholesterol) and increase the concentration of high-density lipoprotein cholesterol (the ‘good’ cholesterol). A better blood lipid profile is associated with a reduced risk of cardiovascular disease.
Improved Cell Autophagy Mechanisms and Better Brain HealthCell autophagy refers to the process in which the body breaks down damaged cells so it can reuse them. It’s technically a form of programmed cell death but differs from apoptosis or necrosis.
It occurs when a cell is damaged beyond repair and it’s a vital biochemical process for maintaining internal health. Autophagy can help to slow down the acceleration of ageing and reduce the risk of chronic diseases, including many types of cancers.
Autophagy is thought to be particularly beneficial for protecting the brain against neurodegenerative diseases. However, more evidence and research are required to come to a definite conclusion regarding this link.
Intermittent Fasting can, however, contribute to better brain health by increasing the levels of brain-derived neurotrophic factor (BDNF), known as ‘miracle grow’ for neurons. BDNF contributes to improve cognitive function, maintenance of nerve cells, and a lower risk of brain-related diseases like Alzheimer’s disease.
ConclusionThe research currently available on Intermittent Fasting clearly displays its potential health benefits. Many people find that following this diet improves their health and mental clarity and that eating within a smaller window of time each day works perfectly with their busy schedules.
However, it’s important to note that everybody’s physiology and personal preferences are unique. Some people may respond well to intermittent fasting, whilst it might be ineffective or even harmful to others. Many people find that IF messes up their hormones, changes their mood, or simply doesn’t work well with their schedules.
Before you commit to a new diet or make any drastic changes to your existing food intake, it’s best to consult a registered dietitian. Major dietary changes can disrupt your body’s metabolism, biochemistry, and fluid balance, which can be dangerous for your health.
A registered dietitian can offer expert guidance and monitor your health during your dietary changes to ensure you stay as safe and healthy as possible throughout. They can also help you with creating a detailed intermittent fasting eating plan that meets your nutritional needs.
