When you are thinking about changing your eating habit and lose weight, the first thing that comes in mind is eating the right food and avoiding the wrong food. Either eating fewer carbs, less fat, more protein or simply eating less. Generally speaking, there is always a focus on what to eat.
It’s possible to lose weight, burn fat, build muscles and overall feel healthier by changing not, your food decisions, but your time decisions.
One popular food scheduling plan that has been widely adapted by people for years is intermittent fasting.
The concept of intermittent fasting is all about adjusting your eating schedule in a way that you basically eat breakfast, lunch, dinner all within a particular time. That is to say, 4-8 hours long, the other 16-20 hours every day has to be spent fasting. The only thing you can consume is water and in some cases black coffee.
Here are evidence-based intermittent fasting that can be considered as the top motivational reasons:
➔ Intermittent Fasting Can Keep You Mentally Strong
Scientifically speaking, oxidative stress is important for brain health, because the brain requires a higher amount of oxygen to meet metabolic demands but it possesses the lower antioxidant capacity. Lipid soluble antioxidants are necessary to minimize this stress.
Some new research indicates that intermittent fasting can increase the nerve regeneration and brain derived neurotrophic. The ability of following a perfect diet to enhance the nerve development and stimulate BDNF may have profound implications in the prevention of depression and compulsive thoughts. What’s more, Alzheimer’s and other conditions, that can affect negatively the brain.
● Bottom line: Intermittent fasting can have a profound implications in the long run to save the brain from various conditions like Alzheimer’s.
➔ Intermittent Fasting Facilitates Repair
During the intermittent fasting, the body automatically rests and repairs. All throughout the body needs to ‘’clean’’ itself. In general, this procedure is called ‘’Waste removal’’ or ‘’autophagy’’
During ‘’waste removal’’ process, cells break down and any detected dysfunctional proteins or enzymes are removed.
● Bottom line: Intermittent fasting mainly triggers metabolic pathways which facilitates the procedure of removing the waste out the body.
➔ Intermittent Fasting Changes the Function of Cells, Genes, and Hormones
When you don’t eat for an extended period of time, many changes may happen in your body. For instance, your body initiates important cellular recycle and repair processes or what is called (autophagy), and also hormonal changes that make stored body fat more accessible.
Human growth hormone levels increase and there are multiple changes in several genes and molecules related to longevity and protection against diseases.
So, most of the benefits of intermittent fasting are mainly based on these changes in hormones gene expression and function of cells.
● Bottom Line: When you fast, insulin levels drop while human growth hormone increases. Your cells initiate a significant cellular repair process and change which genes they express.
➔ Intermittent Fasting Can Help You Lose Weight
Intermittent fasting can make you eat less meals. That means you will eat less and fewer calories throughout the day. In addition to that, intermittent fasting facilitates the process of weight loss.
Lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine, all increase that breakdown of body fat and facilitates its use for energy. That’s why, short time fasting has been shown to increase metabolic rate by 3-6-14% helping people burn more calories. That’s to say, intermittent fasting works on both sides of the energy balance equation, increase metabolism which means the calories out and makes you eat fewer meals, consequently fewer calories.
According to researches, intermittent fasting can cause a weight loss of 3-8% over 3-24 weeks. This is totally great and inspiring for people who are struggling to lose weight and re-integrate to their normal life.
A considerable number of people lost their belly fat, which is a harmful fat that causes diseases.
In a nutshell, intermittent fasting is incredibly a potent weight loss tool.
● Bottom line: Intermittent fasting can help you eat fewer calories, and boost metabolism. It is absolutely an effective way to lose weight and belly fat.
➔ Intermittent Fasting Can Reduce Insulin Resistance, Lowering the Risk of Diabetes type 2.
The crucial feature of type 2 diabetes is high blood sugar when it comes to insulin resistance. So, anything that will reduce the insulin resistance will help you to reduce blood sugar levels, consequently, be protective against type 2 diabetes and that’s the reason why intermittent fasting looks really impressive.
Studies on intermittent fasting, blood sugar has been reduced 3-6%, while fasting has been reduced by 20-31%.
Not only that, but a study in diabetic rats showed that intermittent fasting protected against kidney damage which is considered as one of the severe complications of diabetes.
This certainly suggests that intermittent fasting may be highly protective for people who are at risk of diabetes. There are even more studies that link intermittent fasting with reducing the chances of breast cancer by 50%.
So, the basis is simple, Insulin goes down, and glucagon goes up. You promote fat as energy. Most likely, you are going to feel HUNGRY. That’s one of the major drawbacks of intermittent fasting. Can you really go 16 hours without eating each day? Well, it all depends on you.
However, there are some differences between genders. There was one study in women found that blood sugar levels actually worsened after following 22 days intermittent fasting.
● Bottom line: Intermittent fasting may reduce insulin resistance and lower blood sugar levels. No confirmed data are available for women.
➔ Intermittent Fasting Can Reduce Oxidative Stress and Inflammation in The Body
Oxidative stress can increase the risk of chronic disease. It creates free radicals, that are like tiny torpedos creating holes in DNA. When different DNA has a lot of errors its auto correct mechanisms cannot keep up. DNA changes gene expression and cellular cascades and functioning cells. The final result is that disease develops.
● Bottom Line: Studies confirm that intermittent fasting may be responsible for reducing oxidative damage and inflammation in the body. This is the main key for an overall healthy, happy, stable life and wellness.
➔ Intermittent Fasting Can Help Prevent Cancer
Throughout the human history, cancer has been always a serious disease. For the most parts, it leads to DEATH.
However, intermittent fasting has shown effectiveness against cancer.
In the same context, actual human studies indicate that intermittent fasting can help prevent cancer.
There is some more evidence which confirms that intermittent fasting reduced a various side effects of chemotherapy.
● Bottom Line: intermittent fasting has success in cancer prevention. In addition, it can reduce the side effects of chemotherapy (after regular sessions).
➔ Intermittent Fasting Can Improve Cardiovascular Health
Based on World Health Organization annual report, cardiovascular disease is considered as the number ONE leading cause of death in the world. Nearly, 80% of premature heart disease and stroke, possibly could be avoided by adopting healthy behaviors.
Intermittent fasting can improve these measures: blood pressure, cholesterol, inflammation and blood sugar levels.
● Bottom Line: Researches indicate that intermittent fasting reduces the risk which contribute to cardiovascular disease.
In conclusion, intermittent fasting can help humanity live longer and healthier.