Intermittent Fasting

Does Intermittent Fasting Really Work? Intermittent Fasting Merits

  • April 29, 2022
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Intermittent fasting is roaming in everyone’s mind these days. People are researching, looking for its ways, and trying to understand the intermittent fasting benefits to the human body. However, the biggest question that arises is, “does it really work?” Well, let’s help you find all answers to your questions further in this blog. 

What Is Intermittent Fasting?

Intermittent fasting is the time-restricted eating plan that allows you to eat in a certain time is called the ‘eating window’ and the rest of the time, you should be fasting.

Do not worry, you can have some kinds of liquids during the fasting time such as cinnamon herbal tea, black coffee, and of course, water. Drink as much water as you want in the fasting period to stay hydrated and not feel hungry. 

Intermittent Fasting Merits

Let’s discuss whether intermittent fasting works or not and how it helps you become healthy. 

1. Improve The Hormone, Cells, And Genes Function

Intermittent fasting works to reverse your diet habits and accordingly make changes in your body. That means, it utilizes your stored fats and other nutrients in the body at the time of fasting and improves your body functions. 

In the fasting period, insulin levels drop critically which enables fat burning. At the same time, HGH (human growth hormone) levels could increase, facilitating muscle gains, and fat burning. 

Moreover, the cell’s repair could take place by removing the waste materials from it and several genes are benefited to improve protection against diseases. 

Improve the hormone, cells, and genes function

2. Helpful In Reducing Oxidative Stress & Inflammation

Oxidative stress is quite harmful to the human body as it involves unstable molecules (called free radicals) that react with other essential molecules like protein and DNA to damage them; causing harmful diseases. Another physical condition that causes chronic diseases is inflammation. 

Intermittent fasting has shown proven results to prevent and reduce inflammation in the body. 

3. Lowers The Risk For Type 2 Diabetes

Type 2 diabetes is caused majorly due to high insulin levels. Therefore, anything that reduces insulin resistance contributes to lowering the risk for type 2 diabetes. 

As we stated above, intermittent fasting helps reduce insulin levels and further the chances of type 2 diabetes. 

A human study helped to prove this where people who opted for intermittent fasting showed a 3-6% reduction in fasting blood sugar tests and 20-31% reduction in fasting insulin tests. 

Type 2 Diabetes

4. Effective Weight Management

Intermittent fasting works on the assumption that you eat for less time, you will intake fewer calories which the body will utilize in the fasting period so there will be no scope for fat storage, eventually, you will lose weight. Unless you are consuming way too many calories in the eating window. 

Moreover, the higher HGH levels, lower insulin levels, and increased norepinephrine (noradrenaline) raise the body fat breakdown and enable weight loss. 

5. Beneficial For Brain Health

There is a saying if something is good for your body, it is usually good for your brain. As we have discussed the physical benefits of intermittent fasting, there are many ways you can boost your brain with intermittent fasting.

It increases the brain-derived neurotrophic factor (BDNF) whose deficiency could be the major cause of the depression disorder and other brain-related problems. Also, it can help protect against brain damage due to strokes.

Brain Health

6 Ways Of Intermittent Fasting

There are six popular ways people are following intermittent fasting – 

1) 16/8 Method

It is one of the popular methods of intermittent fasting that allows you to eat in the 8-hours window and for the rest of 16 hours, you should be fasting in which you can have the above-mentioned liquids. 

You do not specify the meal in this method, you just need to calculate the fasting hours and accordingly the eating hours. However, do not have late-night meals or at least avoid food 2-3hours before bedtime.

2) 5:2 Diet

In this one, you can have your 3-times meal for 5 days and then 2 days (say Tuesday and Friday) you should limit your calorie intake to 500-600 calories only. 

It is as effective as other diet plans. So if you find this easier, you can go ahead with this. Just track your calories-intake. Moreover, eat less or avoid junk food in the 5-day three-meals window.

 5:2 Diet

3) Alternate Day Fasting

You are allowed to eat 3-meals one day and the other day, you should limit your calorie intake to 500-600 calories. However, this one does not seem equally effective for weight loss. Also, it could be difficult for beginners to start with this fasting method. 

4) Eat Stop Eat

Well, this one is harder than the above. In the ‘Eat Stop Eat’ fasting pattern, you must be eating for 24-hours yet another 24-hours should be fast, where you must not eat anything but keep yourself going with the liquids like water, black coffee, black tea, and other zero-calorie beverages. 

For instance, you eat on Monday till 8 pm and then you are not allowed to eat until Tuesday at 8 pm. Make sure you follow your normal diet during eating days. 

Eat Stop Eat

5) The Warrior Diet

Warrior diet involves consuming raw fruits and vegetables all-day and a full meal at night in the four-hour eating window. Also, it is one of the first popular diets of intermittent fasting and is similar to the paleo diet (mostly whole and unprocessed food diet).

6) Spontaneous Meal Skipping

The name defines itself. You fast for random hours or skip a meal spontaneously. For example, you do not feel like having breakfast or are too busy to eat your lunch. It becomes a spontaneous meal skipping. However, make sure you do it spontaneously yet regularly.

Meal Skipping

In The End

Intermittent fasting is an easier way to balance a healthy life these days. And, with all the above information it is confirmed that it does work but the results may vary for different people. Also, remember that it is not only for weight loss, it has wider scope to offer a healthier lifestyle. Such as reducing oxidative stress & inflammation, managing insulin and HGH levels, and many more. Considering the intermittent fasting benefits, you must opt for it (if you want to). For more health-related tips, keep following our blog site and share your fasting experiences in the comment section.