The Benefits of Fasting:
Fasting can have many health benefits including weight loss and improved blood sugar management. It may also reduce inflammation. Fasting may also protect against cancer and neurodegenerative diseases.
Fasting has been practiced for centuries in many cultures. It is an important part of their religions and cultures.
Fasting can be defined as abstaining from certain foods or beverages for a specific period of time.
Most types of fasts last between 24-72 hours.
Intermittent fasting involves alternating between eating and fasting for a period of time ranging from several hours to days.
There are many health benefits to fasting, from weight loss to improved brain function.
Fasting has many health benefits.
1. Reduces insulin resistance and improves blood sugar control
Fasting can improve blood sugar levels, and this could be particularly helpful for people at risk of developing diabetes.
One study of 10 people with diabetes type 2 showed that intermittent fasting for a short time significantly reduced blood sugar levels.
Another 2014 review concluded that alternate-day and intermittent fasting are as effective at reducing insulin resistance as limiting calories.
Decreased insulin resistance increases your body’s ability to respond to insulin. This allows it to move glucose more efficiently from your bloodstream into your cells.
This could be combined with the blood sugar-lowering effect of fasting to help stabilize your blood sugar, preventing blood sugar spikes and crashes.
It is important to note that men and women may experience different blood sugar levels after fasting.
One older study, conducted over a period of three weeks, showed that alternate day fasting had a negative effect on blood sugar levels in women, but not in men.
SUMMARY
Fasting alternate days and intermittent fasting can help reduce blood sugar and insulin resistance, but males and women may be affected differently.
2. Fighting inflammation promotes better health
Chronic inflammation, while acute inflammation is normal and helps fight infections, can be harmful to your health.
Inflammation may play a role in chronic conditions such as cancer, heart disease and rheumatoid arthritis.
Fasting has been shown to reduce inflammation and improve health in some studies.
A review of 18 research studies revealed that intermittent fasting can significantly lower levels of C reactive protein, a marker for inflammation.
A small study found that intermittent fasting, for a period of one year, was more effective than a control group in reducing inflammation and certain heart disease risk factors.
One animal study showed that a low-calorie diet mimicking the effects of fasting could reduce inflammation levels and be beneficial for treating multiple sclerosis (a chronic inflammatory disease).
SUMMARY
Fasting may help treat inflammatory conditions such as multiples sclerosis.
3. Improves heart health through improved blood pressure, triglycerides, and cholesterol levels
Globally, heart disease is the leading cause for death. It accounts for approximately 31.5%.
One of the best ways to reduce heart disease risk is by changing your diet and lifestyle.
Fasting may have a positive impact on heart health, according to some research.
A review found that fasting alternate days could lower levels of total cholesterol as well as several heart disease risk factors in overweight people compared to the control group.
A second review found that alternate day fasting could significantly reduce blood pressure as well as blood triglycerides and levels of total cholesterol as well as LDL (bad cholesterol).
A study of 4,629 participants found that fasting was associated with a reduced risk of coronary heart disease and diabetes, both of which are major risk factors for heart disease.
SUMMARY
Fasting is associated with a reduced risk of coronary artery disease. It may also help reduce blood pressure, cholesterol, and triglycerides.
4. Can boost brain function to prevent neurodegenerative diseases
Although most research has been conducted on animals, several studies found that fasting can have a positive effect on the brain.
A 2013 study on mice found that intermittent fasting over 11 months improved brain function and structure.
Fasting has been shown to improve cognitive function and protect the brain in other animal studies.
It can also reduce inflammation and help prevent neurodegenerative diseases.
Fasting is particularly beneficial for Alzheimer’s and Parkinson’s diseases.
More studies are required to determine the effects of fasting in humans on brain function.
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SUMMARY
Fasting can improve brain function and nerve cell synthesis. It may also protect from neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
5. Weight loss is aided by reducing calorie intake and increasing metabolism
Fasting is a popular way for dieters to lose weight.
Theoretically abstaining or limiting your intake of certain foods and drinks should reduce the overall number of calories you consume, leading to weight loss.
Short-term fasting can also boost metabolism, by increasing the levels of norepinephrine. This could lead to weight loss.
One review found that a whole-day diet could significantly reduce body fat and weight over a 12–24-week period.
A study found that intermittent fasting is more effective than continuous calorie restriction in causing weight loss.
Other research also suggests that fasting can lead to greater reductions of body fat and abdominal fat than continuous calorie restriction.
SUMMARY
Fasting can increase metabolism and reduce body weight.
6. Growth hormone secretion is increased, which is essential for weight loss, muscle strength, metabolism, and growth.
Human growth hormone is a protein hormone that plays a leading role in your health.
Research shows that this hormone plays a key role in weight loss, metabolism, and muscle growth.
Fasting can naturally boost HGH levels, according to several studies.
Fasting for 24 hours significantly increases levels of HGH in healthy adults, according to a study conducted on 11 healthy adults.
A small older study on nine males showed that fasting just two days increased HGH production by five times.
Fasting can also help to maintain stable blood sugar levels and insulin throughout the day. This may optimize HGH levels, since some research has shown that insulin may influence HGH secretion.
SUMMARY
Fasting has been shown to increase the levels of human growth factor (HGH), a protein hormone important for growth, metabolism, and weight loss.
7. Can extend lifespan
Fasting has been shown to have positive effects on longevity in several animal studies.
In one study, rats who fasted lived 28 percent longer and developed diseases later than rats given unlimited food access.
Fasting may be an effective way to increase longevity and delay disease, according to other research.
Currently, most research is confined to animal studies. It is important to conduct further studies in order to better understand the impact of fasting on longevity and aging.
SUMMARY
Human research has not yet been conducted, but animal studies have shown that fasting can delay aging and improve longevity.
8. Can help prevent cancer and improve the effectiveness of chemotherapy
Studies on animals and in test tubes suggest that fasting can be beneficial for the treatment and prevention of cancer.
One older rat research study found that alternate day fasting helps to block tumor formation.
Fasting may also increase the effectiveness and reduce the progression tumors in animals and test tubes.
Most research on the effects of fasting in cancer cells and animals is limited.
In spite of these promising results, further studies are required to examine how fasting can influence cancer treatment and development in humans.
SUMMARY
Fasting may increase the effectiveness and efficiency of chemotherapy.
Fasting: How to begin?
There are many formsof fasting, so it is easy to find one that suits your lifestyle.
Here are some of the most popular types of fasting.
Water fasting is the practice of drinking only water during a specified period.
Juice fasting is the practice of drinking only vegetable or fruit juices for a set period.
Intermittent Fasting: The intake is restricted, either partially or entirely, for a period of time ranging from a few hours to several days. A normal diet is then resumed the next day.
Partial fasting is when certain foods and drinks, such as animal products, processed foods, or caffeine, are removed from the diet.
Calorie restriction – Calories are limited for a couple of days each week.
These categories also include more specific types.
Intermittent fasting is subdivided into various categories, for example alternate-day eating, where you eat every other day. Or time-restricted feed, which limits intake to a few hours per day.
Start by experimenting with several types of fasting. This will help you find the one that works best for your body.
SUMMARY
Fasting can be done in many ways
So, it is easy to find one that suits your lifestyle. Try several types and see what suits you best.
Safety and side effects
Fasting is not for everyone; despite the many health benefits it can bring.
Fasting, for example, can cause dangerous spikes and drops in blood sugar.
If you plan to fast more than 24hours or have any health issues, it is best to consult your doctor.
Fasting is not recommended for people under the age of 18, adolescents or those who are underweight.
To maximize your health benefits, if you choose too fast, make sure that you stay hydrated and eat nutrient dense foods throughout your eating period.
If you are fasting for a longer period, reduce your physical activity to a minimum and rest as much as possible.
SUMMARY
While fasting, make sure you stay hydrated and eat foods that are rich in nutrients. Also, get enough rest. If you plan to fast more than 24 or have any health issues, it is best to speak to your doctor first.
Bottom line
Fasting has a number of health benefits including weight loss and improved blood sugar control. It also improves brain function, heart health, and prevents cancer.
There are many types of fasting, from water fasting to calorie restriction and intermittent fasting. They all fit into every lifestyle.
Fasting can be beneficial to your health when combined with a healthy diet and lifestyle.
