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Health benefits of fasting: Fasting is touted as having many health benefits. The Cambridge Dictionary defines fasting as “to eat no food for some time.” When fasting, most people consume clear liquids, nutritional shakes, or juices for health reasons.
You can name at least one celebrity promoting fasting, juicing, or some cleansing program. But why is everyone talking about fasting? Is fasting good for you, or just a trendy idea that took off on social media?
Health Benefits Of Fasting
Weight Loss
Weight loss is likely the most popular and one of the most well-known health benefits of fasting. When you don’t eat solid foods, it is easier to reach a calorie deficit resulting in weight loss. When fasting, you automatically consume less unhealthy foods, and the tendency to overeat is significantly reduced.
When fasting for hours or a few days out of 7 days, it is easy to create a large calorie deficit that leads to weight loss. Weight loss also occurs from loss of body water due to consuming less sodium and fewer carbohydrates. If you want to speed up weight loss, fasting is one way to reach this goal.
Reduced Coronary Disease Risk
According to a study, another one of the most popular health benefits of fasting is reducing the risk of coronary disease. (Improvements in coronary heart disease risk indications by alternate-day fasting include adipose tissue changes, Surabhi Bhutani et al.) The study revealed a drop in LDL or bad cholesterol by altering adipose tissue.
For many, one of the driving forces behind fasting is the excellent health benefits that may result from the practice. Many seek improved health and a lowered risk of cardiovascular issues. This benefit is enhanced when combined with exercise.
Improved Insulin Sensitivity
Fasting may have a positive effect on insulin sensitivity. Think of the buzzword “insulin resistance” that you often hear in the news. Improved insulin sensitivity means eating carbohydrates or sugar may cause a less dramatic insulin spike after meals.
This can reduce the risk of acquiring diabetes later in life and prevent weight gain. A study (Effect of intermittent fasting and re-feeding on insulin action in healthy men
Nils Halberg et al.) showed that insulin becomes better at telling cells to take up glucose from the blood after fasting. This helps with weight loss and reduces your chances of experiencing a metabolic disease.
Decreased Inflammation
Systemic inflammation may be reduced by increasing fluid intake and decreasing consumption of sodium, carbohydrates, and processed foods. This is the true cleanse that is part of fasting. The famous detox teas don’t cleanse the body like increasing water intake and reducing processed ingredients do for overall health.
Are you familiar with the catchphrase “garbage in, garbage out?” Cleaning up the fuel supply, the food you eat, and the liquids you drink can significantly change your health. Many people report fewer body aches and pains and improvements in mental clarity from short-term fasting.
These are only a few of the pros that many experience from fasting. Experimenting with different fasting methods and trying various juices, protein shakes, and other beverages may change your fast results. Combining fasting with other healthy lifestyle choices will significantly enhance your benefits from this age-old practice.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
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- https://doi.org/10.1056/NEJMra1905136
- https://doi.org/10.1111/j.1467-789X.2011.00873.x
- https://doi.org/10.1016/j.cmet.2018.05.001
- https://doi.org/10.1186/s12967-016-1044-0