A fast is a period of time during which no calories are consumed. Some religious fasting rituals could call for abstaining from all food and liquids. Fasting has been practiced for many years and is an important part of many cultures and religions, despite its current spike in popularity.
There are numerous variations on fasting. The majority of fasts, in general, last between 24 and 72 hours. Contrarily, intermittent fasting involves alternating between times of eating and fasting for anywhere from a few hours and a few days at a time. The time frame could be as brief as 12 hours. Traditional fasts, on the other hand, are typically longer—a day or more—and are done for religious, cultural, or dietary reasons.
Numerous health advantages of fasting have been demonstrated, including faster weight loss and improved cognitive performance. Additionally, it might provide defense against specific diseases like cancer and neurological disorders.
Here are 8 scientifically proven health advantages of fasting.
1. May enhance Heart Health
According to estimates, heart disease causes 31.5% of fatalities worldwide, making it the top cause of mortality. One of the best strategies to lower your risk of heart disease is to change your food and lifestyle.
According to several studies, including fasting in your routine may have particular advantages for your heart health. According to one study, those who are overweight and practice alternate-day fasting have lower levels of total cholesterol and a number of heart disease risk factors than those who don’t.
Another study found that alternate-day fasting significantly lowered blood pressure, blood triglyceride levels, total cholesterol, and LDL (bad) cholesterol. A previous study of 4,629 participants also found a significant reduction in the risk of diabetes, a major risk factor for heart disease, as well as coronary artery disease when patients fasted.
2. Can help People Lose Weight by cutting back on Calories and Increasing Metabolism
Many people who are dieting try fasting in an effort to lose weight. Theoretically, limiting your intake of all or particular foods and drinks should lower your overall caloric intake, which can accelerate your weight loss over time.
Short-term fasting may promote metabolism by raising levels of the neurotransmitter norepinephrine, which may facilitate weight loss, according to some animal research. In fact, a research found that over the course of 12 to 24 weeks, whole-day fasting could considerably lower body fat and reduce body weight by up to 9%.
Another study discovered that compared to ongoing calorie restriction, intermittent fasting was actually more effective at causing weight loss. Additionally, other studies have discovered that fasting may result in higher reductions in body fat and belly fat compared to continuous calorie restriction.
Check out How to Safely Cut down Calories
3. Promotes Health by Reducing Inflammation
Chronic inflammation can have major negative effects on your health, although acute inflammation is a natural immune response used to help fight off infections. According to research, chronic diseases including heart disease, cancer, and rheumatoid arthritis may be brought on by inflammation.
According to certain research, fasting can help reduce inflammation and improve overall health. Intermittent fasting could considerably lower levels of C-reactive protein, an indicator of inflammation, according to one study of 18 studies.
Another small study found that compared to a control group, intermittent fasting was more successful at lowering inflammation levels and lowering some risk factors for heart disease.
4. Enables better Blood Sugar Regulation by Lowering Insulin Resistance
According to several studies, fasting may help people better control their blood sugar, which may be especially beneficial for people at risk for diabetes. Short-term intermittent fasting did, in fact, drastically lower blood sugar levels in one trial of 10 persons with type 2 diabetes.
Another research from 2014 discovered that lowering insulin resistance with alternate-day fasting and intermittent fasting was just as successful as calorie restriction. Your body’s sensitivity to insulin can rise with decreased insulin resistance, enabling your body to get glucose from your bloodstream to your cells more quickly. This could help maintain your blood sugar steadily, reducing spikes and crashes in your blood sugar levels, when combined with the potential blood sugar-lowering benefits of fasting.
However, keep in mind that some research suggests that fasting may affect blood sugar levels differently in men and women. For instance, a more recent 3-week study found that while alternate-day fasting had no effect on men, it had a negative impact on women’s blood sugar regulation.
5. May improve Mental Performance and Prevent Neurodegenerative Diseases
Numerous studies have discovered that fasting might have a significant impact on brain function, despite the fact that the majority of the research is conducted on animals.
According to a 2013 study in mice, practicing intermittent fasting for 11 months enhanced both brain anatomy and function. According to other animal research, fasting may aid to maintain brain health and boost the production of new nerve cells, both of which can improve cognitive function.
Fasting could help prevent neurological diseases because it may also reduce inflammation. Studies on animals, in particular, indicate that fasting might fend off and even help treat diseases like Parkinson’s and Alzheimer’s. However, additional research is required to assess the impacts of fasting on brain function in humans.
6. Could Lengthen Lifespan
Promising findings on the possible lifespan-extension effects of fasting have been observed in a number of animal experiments. In one experiment, rats that fasted had 28% longer lifespans and developed diseases at a later age than rats that had unlimited access to food.
Similar results from other studies have suggested that fasting may be useful in extending life and preventing disease. However, the majority of recent research has been on animal experiments. To fully grasp how fasting may affect human longevity and aging, more research is required.
7. Increases the Production of Growth Hormone
A type of protein hormone called human growth hormone (HGH) is essential for many aspects of your health. Research demonstrates that this important hormone affects metabolism, weight reduction, and muscular building.
Numerous investigations have revealed that fasting may naturally raise HGH levels. One investigation involving 11 healthy persons revealed that a 24-hour fast dramatically raised HGH levels.
Another earlier, smaller study of nine males revealed that fasting for just two days increased the rate of HGH production by five times. Additionally, fasting may contribute to stable blood sugar and insulin levels throughout the day, which may aid to further improve HGH levels.
8. Could Possibly be a means of Preventing Cancer and enhancing the efficiency of Chemotherapy
Studies on animals and in culture suggest that fasting may help with the diagnosis, treatment, and prevention of cancer. In fact, a previous rat study found that fasting on alternate days prevented the growth of tumors.
Fasting may slow the growth of tumors and improve the efficacy of chemotherapy, according to additional research in test tubes and on animals. Unfortunately, most studies only look at how fasting affects cancer development in cells and animals. Despite these encouraging results, more research is required to determine how fasting may affect the development and management of cancer in people.
How to Begin a Fast
Fasts come in a wide variety, so it’s simple to choose one that works for your lifestyle.
Some of the most popular forms of fasting are listed below:
- Intermittent fasting: On other days, a regular diet is resumed after a period of partially or entirely limited intake that can last anywhere from a few hours to several days.
- Partial fasting: Partially abstaining from eating or drinking certain things for a predetermined amount of time, such as processed foods, animal products, or caffeine.
- Water fasting: Consists of consuming just water for a predetermined period of time.
- Juice fasting: Juice fasting is the practice of consuming only fruit or vegetable juice for a set amount of time.
- Calorie restriction: Several days a week, calories are limited.
There are more specialized fasts within these categories. For instance, there are many types of intermittent fasting, such as alternate-day fasting, which includes eating every other day, and time-restricted feeding, which involves restricting intake to a specific window of time each day.
To get started, experiment with various fasting strategies to see which one suits you the most.
Safety and Adverse Effects
Fasting may not be suitable for everyone despite the extensive list of potential health advantages. For instance, if you have diabetes, fasting may cause severe spikes and drops in your blood sugar levels.
If you have any underlying medical concerns or want to fast for longer than 24 hours, it is important to consult a doctor first. Additionally, for elderly adults, teens, or those who are underweight, fasting is generally not advised without medical supervision.
To maximize the possible health benefits of fasting, make sure to drink plenty of water and load up on nutrient-dense meals when you do eat. Additionally, if fasting for a longer period of time, attempt to limit strenuous physical activity and get plenty of rest.
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