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Mar 20, 2024 · Intermittent fasting offers the tantalising promise that changing mealtimes, and not the meals, can be good for you. But what are the dos and don'ts of eating less frequently?
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Mar 18, 2024 · A study of over 20,000 adults found that those who followed an 8-hour time-restricted eating schedule, a type of intermittent fasting, had a 91% higher risk of death from cardiovascular disease. People with heart disease or cancer also had an increased risk of cardiovascular death.
May 5, 2022 · Intermittent fasting means that you don't eat for a period of time each day or week. Some popular approaches to intermittent fasting include: Alternate-day fasting. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. 5:2 fasting.
Mar 22, 2024 · Can intermittent fasting double your risk of dying from heart problems? News outlets recently reported that limiting the time you eat to just eight hours a day, and fasting for the other 16 hours, could lead to a higher risk of dying from heart and circulatory diseases. We uncover the truth behind the headlines. Published 22 March 2024.
- Overview
- 1. Promotes blood sugar control by reducing insulin resistance
- 2. Promotes better health by fighting inflammation
- 3. May enhance heart health by improving blood pressure, triglycerides, and cholesterol levels
- 4. May boost brain function and prevent neurodegenerative disorders
- 5. Aids weight loss by limiting calorie intake and boosting metabolism
- 6. Increases growth hormone secretion, which is vital for growth, metabolism, weight loss, and muscle strength
- 7. Could extend longevity
- 8. May aid in cancer prevention and increase the effectiveness of chemotherapy
- How to start fasting
Fasting may provide several health benefits, including weight loss, blood sugar control, and protection against medical conditions like cancer and neurodegenerative disorders.
Despite its recent surge in popularity, fasting is a practice that dates back centuries and plays a central role in many cultures and religions.
Defined as abstinence from all or some foods or drinks for a set period, there are many different ways of fasting.
Generally, most fasts are performed over 24–72 hours.
Intermittent fasting, on the other hand, involves cycling between periods of eating and fasting, ranging from a few hours to a few days at a time.
Fasting can have health benefits, such as increased weight loss and better brain function.
Several studies have found that fasting may improve blood sugar control, which may be helpful for those at risk of developing diabetes.
A 2023 study of 209 people found intermittent fasting 3 days per week can reduce the risk of type 2 diabetes by increasing insulin sensitivity.
Decreasing insulin resistance can increase your body’s sensitivity to insulin, allowing it to transport glucose from your bloodstream to your cells more efficiently.
Coupled with the potential blood sugar-lowering effects of fasting, this could help keep your blood sugar steady, preventing spikes and crashes in your blood sugar levels.
A 2022 review of research notes that intermittent fasting and time-restricted feeding may reduce risk factors associated with metabolic syndrome, a group of five risk factors that increase the likelihood of type 2 diabetes, heart disease, and stroke.
However, additional studies are still needed to compare the effects of fasting with restricting calories.
While acute inflammation is a natural immune process used to help fight off infections, chronic inflammation can seriously affect your health.
Research shows that inflammation may be involved in the development of chronic conditions, such as heart disease, cancer, and rheumatoid arthritis.
Some studies have found that fasting can help decrease levels of inflammation and promote better health.
One 2022 review of 18 studies found that intermittent fasting could significantly reduce levels of C-reactive protein, which is a marker of inflammation.
A small study discovered that practicing intermittent fasting for 1 year was more effective at decreasing levels of inflammation and reducing certain risk factors for heart disease compared to a control group.
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Heart disease is considered the leading cause of death worldwide, accounting for an estimated 19 million deaths globally in 2020.
Switching up your diet and lifestyle is one of the most effective ways to reduce your risk of heart disease.
Some research has found that incorporating fasting into your routine may be especially beneficial for heart health.
One review revealed that alternate-day fasting could reduce levels of total cholesterol and several risk factors for heart disease in people with overweight compared to a control group.
Another review showed that alternate-day fasting could significantly decrease blood pressure, as well as levels of blood triglycerides, total cholesterol, and LDL (bad) cholesterol.
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Though research is mostly limited to animal research, several studies have found that fasting could have a powerful effect on brain health.
Animal studies from 2018 and 2021 have reported that fasting could protect brain health and increase the generation of nerve cells to help enhance cognitive function.
Because fasting may also help relieve inflammation, it could also aid in preventing neurodegenerative disorders.
In particular, animal studies suggest that fasting may protect against and improve outcomes for conditions such as Alzheimer’s disease and Parkinson’s.
However, more studies are needed to evaluate the effects of fasting on brain function in humans.
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Many dieters experiment with fasting to try to lose weight.
Theoretically, abstaining from all or certain foods and beverages should decrease your overall calorie intake, which could lead to increased weight loss over time.
One older review from 2015 showed that whole-day fasting could reduce body weight by up to 9% and significantly decrease body fat over 12–24 weeks.
Another review found that intermittent fasting was more effective in inducing weight loss compared to continuous calorie restriction.
In addition, other research has found that fasting may lead to greater reductions in body fat and belly fat compared to continuous calorie restriction.
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Human growth hormone (HGH) is a protein hormone central to many aspects of your health.
Research shows that this key hormone is involved in metabolism, weight loss, and muscle growth.
Several studies have found that fasting could naturally increase HGH levels.
One review article noted that fasting for 37.5 hours can increase basal HGH concentrations by as much as ten times and also reduces the metabolic rate at which the body clears HGH.
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Studies show that fasting can increase levels of human growth hormone (HGH), an important protein hormone that plays a role in growth, metabolism, weight loss, and muscle strength.
Several animal studies have found promising results on the potential lifespan-extending effects of fasting.
One 2021 study analyzed the effects of periodic fasting on the human gut and found that fasting increased the diversity of helpful bacteria in the gut microbiome, including the Christensenella species, which are related to longevity.
The researchers also noted an increase in sirtuins, proteins involved in metabolic regulation that are also associated with longevity.
A 2021 review of older human and animal research has turned up similar findings, reporting that fasting could be effective in increasing longevity and delaying disease.
However, further studies are needed to understand how fasting may impact longevity and aging in humans and which fasting plans are most effective.
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A review published in the American Cancer Society Journal notes that intermittent fasting may benefit the treatment and prevention of cancer in some situations. It may decrease tumor growth and toxicity from chemotherapy in some people.
But they note that more high quality clinical trials are needed and recommend that people undergoing cancer treatment only do intermittent fasting as part of a clinical trial. For some situations and types of cancer, it could potentially have a negative effect.
Another review of test tube and animal suggests that fasting could reduce tumor progression and increase chemotherapy’s effectiveness.
Despite these promising findings, additional studies are needed to look at how fasting may influence cancer development and treatment in humans.
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Some animal and test-tube studies suggest that fasting could block tumor development and increase the effectiveness of chemotherapy.
There are many different types of fasts, making it easy to find a method that fits your lifestyle.
Here are a few of the most common types of fasting:
•Water fasting: Involves drinking only water for a set amount of time.
•Juice fasting: This entails only drinking vegetable or fruit juice for a certain period.
•Intermittent fasting: Intake is partially or completely restricted for a few hours up to a few days at a time, and a regular diet is resumed on other days.
•Partial fasting: Certain foods or drinks such as processed foods, animal products, or caffeine are eliminated from the diet for a set period.
Sep 6, 2023 · Is Fasting Safe? Fasting for a few days probably won't hurt most healthy people, provided they don't get dehydrated. Your body needs vitamins, minerals, and other...
Is intermittent fasting safe? Some people try intermitting fasting for weight management, and others use the method to address chronic conditions such as irritable bowel syndrome, high cholesterol or arthritis.
