Intermittent fasting is a relatively new diet plan that is popular among those who are trying to lose weight. This method is not a typical diet plan where you focus on what you consume, instead, intermittent fasting focuses on when you eat. Research done on rats showed that if you feed them on alternate days, they remain lean and live a little longer. However, there is limited evidence that shows this effect is mirrored in humans.
How does Intermittent Fasting work?
The mechanism that takes place during intermittent fasting is metabolic switching, where during the period of fasting, the body switches its source of energy from glucose which is stored in the liver to ketones, which is stored in fat, therefore promoting weight loss. Increased levels of ketones in blood can also help delay the process of ageing by increasing the body’s defenses against oxidative and metabolic stress as seen in rats. Furthermore, alternating periods of fasting and eating stimulate a process known as autophagy, where cells break down and metabolize damaged proteins. This could potentially give protection against neurodegenerative diseases such as Alzheimer’s or maybe even cancer.
What are the benefits of Intermittent Fasting?
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gn: justify;”>Research done on rodents showed that intermittent fasting can help in weight loss, lower blood pressure and cholesterol levels, improve glucose control, maintain brain health, reduce systemic inflammation and delay ageing. In humans however, there are not many clinical studies done, but based on the available evidence, some of the benefits include :
- Weight loss – Research done in 100 overweight women showed greater weight loss in women who used intermittent fasting compared to a diet plan that reduced calorie intake by 25%. Another study revealed that intermittent fasting caused less muscle loss compared to those on calorie-deficit diets.
- Improve glucose control – Research showed intermittent fasting led to improved insulin sensitivity and better blood sugar controls. This helps in reducing the risk of developing Type 2 Diabetes
- Blood pressure – Individuals who followed this diet plan showed improvement in their blood pressure levels and their resting heart rate in addition to general improvement in their heart health.
- Brain health – Studies showed that intermittent fasting can help in improving verbal memory in adults.
Currently, there is ongoing research to see if intermittent fasting can help in delaying ageing, as well as its role in fighting inflammation and preventing cancer.
Is it safe?
Clinical studies in humans have shown that this method is safe and effective, especially when it comes to losing a few pounds. Intermittent fasting may not be suitable for some people, such as those with pre-existing medical conditions like diabetes, pregnant women and those with a history of eating disorders. It is best to consult with your doctor before starting any diet programmes to make sure it is suitable for you.
All things considered, intermittent fasting can be an effective tool to improve your overall health in addition to shedding some weight. There are a few different types of intermittent fasting plans, so make sure to choose the one that fits you best. It is worth mentioning that intermittent fasting is not a quick way to lose weight, but it’s a long term process that requires consistency and discipline. According to research done by Johns Hopkins neuroscientist Mark Mattson, it might take 2 to 4 weeks for the body to get adapted to intermittent fasting and those who made it through the adjustment period are more likely to stick to this diet.
