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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.
Frequently Asked Questions
I’ve heard fasting can boost brainpower. Is this just hype?
Far from it! Research suggests that one of the many health benefits of fasting may trigger the production of brain-derived neurotrophic factor (BDNF), a protein essential for neuron growth and function. A 2018 study in mice found that intermittent fasting improved memory and learning, potentially by increasing BDNF levels. This could have implications for cognitive decline and neurodegenerative diseases.
Beyond weight loss, how does fasting impact metabolism?
Fasting is like a reset button for your metabolic machinery. It switches your body from burning glucose to ketones, a fuel derived from fat. In some animal studies, This metabolic flexibility has been linked to enhanced insulin sensitivity, blood sugar control, and even longevity.
I have chronic inflammation. Could the health benefits of fasting help?
Potentially! Several studies suggest that fasting can reduce inflammatory markers in the body. In a 2019 study, participants who fasted for 16 hours a day showed significant reductions in C-reactive protein (CRP), a key gauge of inflammation. This could benefit conditions like arthritis, asthma, and even heart disease.
Can the health benefits of fasting truly help prevent chronic diseases?
Emerging research indicates it might. A 2022 review found evidence suggesting fasting may minimize the risk of type 2 diabetes, heart disease, and specific types of cancer by reducing oxidative stress and inflammation and promoting cellular repair.
I’ve hit a weight-loss plateau. Can fasting break through it?
Absolutely! The health benefits of fasting can re-ignite stalled weight loss by enhancing fat burning and boosting metabolism. A 2014 study found that alternate-day fasting led to a 3-8% standard weight loss over 3-24 weeks, comparable to traditional calorie restriction.
How does fasting impact gut health?
Fasting may promote a healthy gut microbiome by increasing diversity and reducing harmful bacteria. A 2018 study found that alternate-day fasting improved gut barrier function and reduced inflammation in mice. This could be beneficial for conditions like irritable bowel syndrome (IBS) & inflammatory bowel disease (IBD).
I lift weights. Will fasting hinder muscle growth?
Not necessarily! While prolonged fasting can lead to muscle loss, shorter fasts (16-24 hours) are unlikely to impact significantly, especially if you maintain protein intake during your eating window. Some research suggests that the health benefits of fasting may even enhance muscle growth by increasing growth hormone levels.
Is fasting safe for everyone?
Fasting isn’t suitable for everyone. Pregnant or breastfeeding women, children, and individuals with certain medical conditions should avoid fasting. It’s crucial to check with your doctor before starting any fasting regimen.
What are the best practices for safe and effective fasting?
Start slowly, gradually increasing fasting duration. Stay hydrated and listen to your body. Break your fast with nutritious, whole foods. And remember, fasting isn’t a magic bullet—it works best as part of a healthy lifestyle.
Are there any side effects of fasting?
Some people experience headaches, fatigue, or irritability during the initial stages of fasting. These usually subside as your body adjusts. If side effects persist or get worse, consult your doctor.
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
- https://doi.org/10.1016/j.cmet.2013.12.008
- 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
Last update on 2024-07-20 / Affiliate links / Images from Amazon Product Advertising API