There are numerous benefits of intermittent fasting. You might go through it on many website but here you will find scientific facts behind it based on studies.
Info-graphic: 5 ultimate benefits of Intermittent Fasting
1. Intermittent fasting helps in weight loss:
Intermittent fasting for weight loss is the most famous benefit among young people. There are many studies have been carried out. Click here to read study.
A systematic review of the four different studies on weight loss and intermittent fasting (IF) was performed. It showed that IF is effective in short-term weight loss in people with normal weight, overweight and those who fall in obese category.
As per World Health Organization (WHO) report in 2016, it was found that more than 1.9 billion people in the world were overweight and more than 650 million people were obese. This number has tripled since 1975. Click here to read study.
Obesity is a very well known risk factor for many metabolic disorders like cardiovascular diseases, coronary heart disease, joint disorders, malignancies and respiratory disorders.
Weight loss maintains many important biomarkers like blood pressure, serum cholesterol, blood sugar, insulin and low-density lipoprotein (LDL).
Reduction in weight improves healing mechanism of body internally (hepatic system, digestive system). Weight loss reduces inflammation in healthy subject.
2. Intermittent fasting during festival improves biological system:
Unknowingly, intermittent fasting has been practiced in many cultures across the world. Studies has also been done to conclude IF diet is really helping somewhere in improvement of our overall biological human system. Click here to read study.
Studies showed that IF affects inflammatory status of the body. It suppressed pro inflammatory cytokine expression, decrease body fat and circulating levels of leukocytes.
Alternate Day Fasting (ADF) is also beneficial during calorie restriction diet. In ADF a person can eat as usual on non-fasting days.
3. IF diet reduces insulin resistance and protects against type 2 diabetes:
A pilot study on this showed that short-term daily IF may be a safe and tolerable for diabetic people. Click here to read study.
Dietary changes in patients with type 2 diabetes may provide a good improvement with key outcomes like body weight and fasting glucose. But, these findings are on pilot study and should be explored more to find more details on this. Click here to read study.
Therapeutic fasting regimens can help in reversing type 2 diabetes (T2D), if supervised by medical professionals and minimize the use of pharmacological substances.
Therapeutic fasting can also provide blood glucose reduction effectively even if compared with standard pharmacological agents.
Fasting is a practical dietary strategy and with proper education and support, researchers found its compliance to be good.
4. IF diet reduces the risk of cardiovascular diseases:
A review study suggests that the IF diet prevents many risk factors causes cardiovascular diseases and therefore the occurrence of these diseases. Fasting diet reduces concentration of triglycerides, total cholesterol and LDL cholesterol. Click here to read study.
Intermittent fasting inhibits the development of atherosclerotic plaque by reducing the concentration of inflammatory markers, such as IL-6, homocysteine, and CRP.
5. IF diet helps in prevention of hypertension:
It also helps in prevention of hypertension. Click here to read study.
The intermittent fasting diet causes an increase of BDNF (brain-derived neurotrophic factor). BDNF causes release of acetylcholine by the vagus nerve, and reduces the heart contractions frequency, therefore lowers the systolic and diastolic blood pressure.
A study in University of Illinois at Chicago, suggest that adipose tissue parameters may play an important role in mediating the cardioprotective effects of Alternate Day Fasting (ADF) in obese humans. However, more research needs to be done.
6. IF diet helps to reduce tumor incidence and potentiate the effectiveness of cancer treatments:
Studies showed that dietary interventions can help to reduce tumor incidence and potentiate the effectiveness of chemo therapy and radiotherapy in different tumor models, which highlighting dietary manipulation as a possible adjunct to standard cancer therapies. Click here to read study.
Caloric restriction (CR) and fasting methods are the most focused areas among the many diet regimens that have been assessed in oncology.
During chemotherapy if intermittent fasting cycles were combined, tumor growth was slowed down and overall survival was prolonged in breast cancer, melanoma and neuroblastoma animal models.
More studies needs to be done in this area.
7. IF diet activates cellular cleansing and repairing:
Study showed that IF diet can help to improve autophagy process at cellular level. Autophagy is sometimes referred to as cellular cleansing. A short term fasting can clean your body cells. Click here to read study.
IF activates autophagy process in the body. Autophagy is a process in which our body clean our damaged cells and recycle in cell repair.
8. IF diet helps to increase healthy life span:
As it explained above that IF helps in cellular repair and new cells generation by increasing BDNF. BDNF is related to canonical nerve growth factor. NGF helps in development and survival of the cells.
More research needs to be done on intermittent fasting to get more clarity. However, it has been proved that short term IF diet is very beneficial in many ways. IF diet should also be carried under the supervision of medical or nutritional experts. IF diet can be different for different individuals, so care should be taken.