Intermittent fasting (IF) is a controversial diet protocol that I have personally followed for over a decade. The Mayo Clinic defines intermittent fasting as abstaining from food for a certain period each day or week. There are various approaches to intermittent fasting, including alternate-day fasting, daily time-restricted fasting, and 5:2 fasting.
While some people claim that intermittent fasting is effective, others argue that it can be harmful to one's health. In this article, I will discuss how fasting works and share what I have learned over the years to help those interested in trying it. To learn more about intermittent fasting, keep reading, and then check out "When to Work Out While Intermittent Fasting: Expert Reveals".
Rest Assured, You Won't Go Hungry
The primary goal of IF is not to deprive oneself of food but to alter the timing of meals to create longer intervals. However, if you have a medical condition that necessitates regular food intake, IF may not be suitable for you. During your fast, it is crucial to avoid consuming calories, limiting yourself to water, black coffee, or tea.
Studies have shown that hunger pangs remain consistent or may even reduce during IF. Additionally, research indicates that fasting for two full days or eating minimal food does not affect cognitive, physical abilities, or mood. Moreover, it is worth remembering that over a billion people participate in Ramadan, which involves fasting during daylight hours.
The Potential of Intermittent Fasting to Enhance Fat Loss
Canadian researchers conducted a review of 27 studies on intermittent fasting and found that it resulted in weight loss ranging from 0.8% to 13.0% of baseline weight without any serious adverse events. The University of Chicago conducted a study on obese women and found significant fat loss from a fasting regimen. Similarly, another study showed that intermittent fasting every other day led to a 4% reduction in body fat in just three weeks.
Furthermore, research indicates that IF can improve glucose tolerance and insulin sensitivity, enabling the body to convert carbohydrates into energy more effectively and reducing the risk of health issues.
Intermittent Fasting and Longevity: What the Science Says
While it may not guarantee a lifespan of 120 years, there is evidence to suggest that intermittent fasting could contribute to slowing down aging and extending lifespan.
Research on various animal species has demonstrated that calorie restriction is associated with increased lifespan. Fasting inhibits the mTOR pathway, which has a significant impact on longevity. Additionally, fasting has been found to reduce inflammation.
A three-year study conducted in a senior living facility revealed that fasting decreased deaths and illnesses. The study also indicated that fasting is an effective method for managing weight. Moreover, studies conducted during Ramadan demonstrated that fasting significantly lowered bad cholesterol levels and increased good cholesterol levels by 30%.
The Reactions of Those Close to You When You Begin Intermittent Fasting
When you mention that you practice intermittent fasting, some of your loved ones may react negatively. Since many people are taught that breakfast is the most important meal and that you should eat every few hours, they may criticize your diet without having any knowledge of fasting, how it functions, or its advantages.
In the end, IF may not be suitable for everyone. You must determine what works best for your lifestyle, and it is always wise to consult with your healthcare provider before starting any new diet or eating routine. However, if you give it a try and enjoy it, there is no need to argue with the critics since they are unlikely to listen anyway. Simply continue with it and enjoy what works for you.