Intermittent fasting is a cycle of eating between a defined period of time of fasting and non-fasting. It can also be used with calorie restriction for weight loss and for the enhancement of hormone functionality.
According to a 2014 review, intermittent fasting can cause weight loss of 3-8% over 3-24 weeks. The review also found that participants lost 4-7% of their waist circumference, which indicated the successful loss of belly fat.
All things considered, intermittent fasting can be an incredibly powerful weight loss tool.
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Numerous studies show that intermittent fasting can have powerful benefits for your body and brain. When you don't eat for a while, several things happen in your body. From the drop in insulin levels to reducing inflammation in the body, there are evidence-based health benefits of intermittent fasting. Find out which ones benefit you and your body:
1. Changes In The Function of Cells, Genes, and Hormones
Many of the benefits of intermittent fasting are related to changes in hormones, gene expression, and function of cells. Some of the changes that may occur may be your insulin levels, human growth hormones, cellular repair, and gene expression, that all benefit your body’s functionality.
2. Helps You Lose Weight and Belly Fat
Intermittent fasting helps you eat fewer calories as well. While boosting metabolism slightly, it can be a very effective tool to lose weight and belly fat. Short-term fasting actually increases your metabolic rate by 3.6-14%, helping you burn even more calories.
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3. Reduces Insulin Resistance, Lowering Your Risk of Type 2 Diabetes
Intermittent fasting has been shown to have major benefits for insulin resistance and lead to lowered blood sugar levels. Studies have shown fasting blood sugar was reduced by 3-6% while fasting insulin had been reduced by 20-31%.
4. Reduces Oxidative Stress and Inflammation in The Body
Studies have also shown that intermittent fasting can reduce oxidative damage and inflammation in the body. This benefits against aging and the development of numerous diseases.
5. It's Beneficial For Heart Health
According to a 2009 study, intermittent fasting can improvenumerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.
6. Induces Various Cellular Repair Processes
When we fast, the cells in the body initiate a cellular "waste removal" process called autophagy. Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells.
7. It's Good For Your Brain
Intermittent fasting can have important benefits for brain health because what is good for the body is often good for the brain. It may increase the growth of new neurons and protect the brain from damage.
Tia Muhammad, BS, is an award-winning freelance content & media creative, copywriter, blogger, digital designer, and marketing consultant. She owns the boutique content and digital media company, jackieGLDN|studio.
