Most people have heard of intermittent fasting, but few know what it actually is or why it’s so beneficial. In short, intermittent fasting is an eating pattern where you cycle between periods of fasting and eating. There are many different ways to do intermittent fasting, but the most common is the 16/8 method. This involves fasting for 16 hours and eating within an 8-hour window. For example, you would stop eating at 6 p.m. and not eat again until 10 a.m. Other common methods involve fasting for 24 hours once or twice per week or eating only 500 calories on certain days. Intermittent fasting can be used for both weight loss and weight maintenance. Let’s take a closer look at some of the benefits of intermittent fasting.
1. Weight Loss
The most common reason people start intermittent fasting is for weight loss. And there’s good reason for this – it works! One study showed that those who intermittently fasted lost 3-8% of their body weight over a period of 3-24 weeks What’s even better is that the weight loss is usually sustainable in the long-term.
2. Improved Insulin Sensitivity
Intermittent fasting has also been shown to improve insulin sensitivity. This is incredibly important because insulin resistance is a major contributor to type II diabetes. In one study, participants who followed an intermittent fasting diet had a 34% improvement in insulin sensitivity after just 8 weeks. This shows that intermittent fasting can be an effective way to prevent type II diabetes.
3. Reduced Inflammation
Chronic inflammation has been linked to a host of diseases, such as heart disease and cancer. Intermittent fasting has been shown to reduce inflammation in the body. This benefit is likely due to the fact that fasting gives your digestive system a much-needed break, which reduces stress on the body and allows it to heal itself.
4. Increased Brain Health
Intermittent fasting has also been linked to increased brain health. One study found that those who intermittently fasted had increased levels of BDNF, a protein that promotes the growth and development of new brain cells. This benefit is likely due to the fact that intermittent fasting helps reduce inflammation in the brain, which can lead to improved cognitive function and decreased risk of age-related mental decline.
5. Increased Longevity
One of the more surprising benefits of intermittent fasting is that it may help you live longer! Studies on rats have shown that intermittent fasting increases lifespan by up to 36%. While more research needs to be done on this topic, it seems clear that intermittent fasting has the potential to significantly increase lifespan in both rats and humans.
As you can see, there are many benefits of intermittent fasting! Whether you’re looking to lose weight, improve your insulin sensitivity, or simply live a healthier life, intermittent fasting can be a great option for you.
Lastly, it’s important to note that intermittent fasting is safe for most people. There are some exceptions though, such as pregnant women or people with certain medical conditions (such as diabetes). If you are unsure if intermittent fasting is right for you, it’s best to talk to your doctor first before starting any type of diet or program.