Different types of intermittent fasting have similar benefits. These include, for example, weight loss and cholesterol-lowering, or controlling blood glucose levels. Step by step, I present the effects intermittent fasting has experienced so far on health and the human body.
Intermittent fasting is a relatively new idea in the diet and is, therefore, the subject of ongoing research into its effects on health or lifetime.
1. Intermittent Fasting Contributes to the Healthy Heart
Most heart disease is a response to poor eating habits, high cholesterol or blood pressure. Adherence to alternate-day fasting for 8 weeks helped to lower LDL cholesterol and triglyceride levels in the test group by 25-32%. [1]
A study of 110 overweight adults has shown that a 3-week fast reduces blood pressure, triglyceride levels, and LDL cholesterol. [2] Besides, a study of 4,629 people found that fasting reduces the risk of coronary heart disease and diabetes. The combination of these benefits contributes to better heart health. [3]
2. Intermittent Fasting Effectively Reduces Weight and Fat
Yes, intermittent fasting helps you lose weight.[4] This has been proven by several studies [5], but results vary and depend on various factors. For example, in one study skipping breakfast led to weight loss [6], another did not demonstrate this effect. [7] The difference was because both study groups received a standard breakfast, but the food intake during the day was not checked.
Some studies suggest that besides faster weight and fat loss, periodic fasting also triggers metabolism. This is caused by an increase in norepinephrine levels. [8] It is also a fact that a full day’s fasting can reduce weight by 9% and significantly reduce body fat levels within 12 to 24 weeks. [9]
At the same time, another study compares intermittent fasting to calorie restriction. The results have shown that intermittent fasting can reduce body weight and fat by 8-16%, which is comparable to calorie restriction. Also, experts have discovered that periodic fasting is an effective form of fat loss without loss of muscle mass. [10]
3. Intermittent Fasting Regulates Blood Glucose and Reduces Insulin Resistance
A study of type 2 diabetics has shown that short-term fasting significantly reduces blood glucose levels. [11] Another study confirmed the effect of limiting caloric intake during 16/8 fasting and the effect of alternate-day fasting on reducing insulin resistance. [12]
Decreased insulin resistance may increase the body’s sensitivity to insulin, allowing it to transport glucose more efficiently from the bloodstream to the cells. In addition to lowering blood sugar, the body can control the level of sugar during fasting and effectively fight its rise or fall. [13]
It looks promising, but since this trend is very young, it is necessary to look in detail. A short study tested the effects of alternate-day fasting, which had a negative effect on women’s blood glucose levels, while it did not affect men. [14] Therefore, if you are diabetic, consult your physician before trying intermittent fasting.
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4. Intermittent Fasting Enhances Growth Hormone Production
Growth hormone is a type of protein that is essential for growth, metabolism, weight loss and weight gain. [15] [16] [17] [18] Several studies have shown that intermittent fasting naturally increases growth hormone levels. We all know the fact that even after 24 hours of fasting, the levels of growth hormone in the tested individuals increased significantly. [19] According to another study, a two-day fast may increase the production of this hormone by fivefold. [20]
It has been mentioned that fasting regulates blood glucose and insulin during the day, which can also positively influence growth hormone. This is also proven by the fact that higher insulin levels can lower growth hormone levels. [21]
5.Intermittent Fasting Is Against Inflammation
A study of 50 healthy adults has shown that intermittent fasting for one month alleviates inflammation factors. [22] Another study confirmed this effect in subjects who fasted 12 hours a day for 30 days. [23]
Animal studies have also yielded promising results. After a low-calorie diet, very similar to intermittent fasting, specialists have recorded lower levels of inflammation markers. This diet was also useful in the treatment of multiple sclerosis or chronic inflammation. [24] This effect of intermittent fasting has not yet been demonstrated in humans but is of interest to scientists and intermittent fasting supporters.
Intermittent fasting Long Life
Experts are also debating whether intermittent fasting can have a beneficial effect on alleviating the signs of aging, thereby giving people a long life. These favorable factors can be partly explained by the effect of intermittent fasting on LDL cholesterol or blood glucose control.
For the time being, claims related to intermittent fasting have only been proven in animals. [25] However, before we can begin to rejoice in this, we must also achieve this result in humans. However, such research has not yet been carried out.
Researchers are also trying to understand the beneficial effects of intermittent fasting on potential metabolism. They wonder whether intermittent fasting may have unique digestive benefits [26] and whether it has a positive effect on well-being. [27] Research to prove these assumptions has not yet been carried out.
Intermittent Fasting for Athletes
Athletes have also given in to the temptation of intermittent fasting because they do not have to change their workout routines and because they are easier to eat. Study participants who followed an alternate-day fasting diet showed that they were less hungry, more satisfied than other diets, and did not feel the need to cheat at meals. [28]
On the other hand, intermittent fasting can increase athletes’ fatigue, especially when exercising on an empty stomach. However, this does not mean that they are delivering lower performance. Nevertheless, it is advisable to take nutritional supplements during intermittent fasting to supplement energy and support regeneration and immunity.
Who Is Not Recommended for Periodic Fasting?
Intermittent fasting is certainly not for anyone. If you are used to eating regularly, it will not be easy to change the system and not eat. On the contrary, if you do not regularly have breakfast or dinner, intermittent fasting is the right diet for you, with added value.
Intermittent fasting is not specifically recommended for children, adolescents, the elderly and those with low weight. [13] People with diabetes and heart disease are also advised to discuss this with their doctor and those who regularly take antihypertensive drugs. [29] If you want to know what mistakes probably you do during your diet: Click here!
What do you think about intermittent fasting? Would you try volunteer fasting or would you rather not start it? Write your experiences in the comment and if you found the article interesting, please share it.
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Sources:
[1] Bhutani S, Klempel MC, Berger RA, Varady KA – Improvements in coronary heart disease risk indicators by alternate-day fasting involve adipose tissue modulations.
[2] Beleslin B, Ciric J, Zarkovic M, Vujovic S, Trbojevic B, Drezgic M – [The effects of three-week fasting diet on blood pressure, lipid profile and glucoregulation in extremely obese patients].
[3] Benjamin D. Horne, Heide T. May, Jeffrey L. Anderson, Abdallah G. Kfoury, Beau M. Bailey, Brian S. McClure, Dale G. Renlund, Donald L. Lappé, John F. Carlquist, Patrick W. Fisher, Robert R. Pearson, Tami L. Bair, Ted D. Adams, Joseph B. Muhlestein – Usefulness of Routine Periodic Fasting to Lower Risk of Coronary Artery Disease among Patients Undergoing Coronary Angiography
[4] The lowdown on intermittent fasting
[5] Tinsley GM, La Bounty PM – Effects of intermittent fasting on body composition and clinical health markers in humans.
[6] Geliebter A, Astbury NM, Aviram-Friedman R? Yahav E, Hashim S – Skipping breakfast leads to weight loss but also elevated cholesterol compared with consuming daily breakfasts of oat porridge or frosted cornflakes in overweight individuals: a randomised controlled trial.
[7] Betts JA, Richardson JD, Chowdhury EA, Holamn GD, Tsintzas K, Thompson D – The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults
[8] Zauner C, Schneeweiss B, Kranz A, Madl C, Ratheiser K, Kramer L, Roth E, Schneider B, Lenz K – Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine.
[9] Tinsley Gm, La Bounty PM – Effects of intermittent fasting on body composition and clinical health markers in humans.
[10] Varady KA – Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?
[11] Terra G Arnason, Matthew W BBowe, Kerry D Mansell – Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study
[12] Barnosky AR, Hooddy KK, Unterman TG, Varady KA – Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings.
[13] Rachel Link – 8 health benefits of fasting backed by science
[14] Helibronn LK, Civitarese AE, Bogacka I, Smith SR, Hulver M, Ravussin E – Glucose tolerance and skeletal muscle gene expression in response to alternate day fasting
[15] Juul A, Jorgensen JO, Christiansen JS, Muller J, Skakkeboek NE – Metabolic effects of GH: a rationale for continued GH treatment of GH-deficient adults after cessation of linear growth
[16] Moller N, Jorgensen JO, Abildgard N, Orskov L, Schmitz O, Christiansen JS – Effects of growth hormone on glucose metabolism
[17] Rasmussen MH – Obesity, growth hormone and weight loss
[18] Tavares, Micmacher, Biesek, Assumpcao, Redorat, Veloso, Vasiman, Farinatti, Conceicao – Effects of Growth Hormone Administration on Muscle Strength in Men over 50 Years Old
[19] Salgin B, Marcovecchio ML, Hill N, Dunger DB, Frystyk J – The effect of prolonged fasting on levels of growth hormone-binding protein and free growth hormone
[20] Hartman ML, Veldhuis JD, Johnson ML, Lee MM, Alberti KG, Samojlik E, Thorner MO – Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal
[21] Lanzi R, Luzi L, Caumo A? Andreotti AC, Manzoni MF, Malighetti ME, Sereni LP, Pontiroli AE – Elevated insulin levels contribute to the reduced growth hormone (GH) response to GH-releasing hormone in obese subjects
[22] Faris MA, Kacimi S, Al-kurd RA, Fararjeh MA, Bustanji YK, Mohammad MK, Salem ML – Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects
[23] Aksungar FB, Topkaya AE, Akylidiz M – Interleukin-6, C-reactive protein and biochemical parameters during prolonged intermittent fasting
[24] In Young Choi, Laura Piccio, Patra Childress, Bryan Bollman, Arko Shosh, Sebastian Brandhorst, Korge Suarey, Andreas Michalsen, Anne H. Cross, Todd. E. Morgan, Min Wei, Friedemann Paul, Markus Bock, Valter D. Longo – Diet mimicking fasting promotes regeneration and reduces autoimmunity and multiple sclerosis symptoms
[25] Goodrick CL, Ingram DK, Reynolds MA, Freeman JR, Cider NL – Effects of intermittent feeding upon growth and life span in rats
[26] Mattson MP, Longo VD, Harvie M – Impact of intermittent fastng on health and disease processes
[27] Hussin NM, Shahar S, Teng NI, Ngah WZ, Das SK – Efficacy of fasting and calorie restriction (FCR) o mood and depression among ageing men
[28] Surabhi Bhutani, Monica C Klempel, Cynthi M Kroeger, Eleanor Aggour, Yolian Calvo, John F Trepanowski, Kristin K Hoddy, Krista A Varady – Effect of exercising while fasting on eating behaviors and food intake
[29] Harvard Health Publishing – Not so fast: pros and cons of the newest diet trend
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