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Benefits of Intermittent Fasting For Health and Weight Loss
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| Benefits of Intermittent Fasting For Health and Weight Loss |
INTRODUCTION TO INTERMITTENT FASTING
If you’ve been through the ups and downs of traditional diets then maybe this is exactly what you need. People who fast regularly report massive increases in energy and feelings of well being. What better way is there really to lose weight than doing it the healthy way. You’ve got nothing to lose and everything to gain.
fasting is simply
the act of abstaining from all kinds of food, liquid, or both for a period of
time. An absolute fast is generally considered a defined period of abstinence
from all food and liquid, but other fasts may be less restrictive. In terms of
physiology, the concept of fasting may be applied to an individual’s metabolic
state after the body has completely digested and absorbed a meal. It may also
refer to the metabolic state of an individual who has not eaten anything
overnight. This is where the word breakfast comes from, because it
serves to break your overnight fast.
the act of abstaining from all kinds of food, liquid, or both for a period of
time. An absolute fast is generally considered a defined period of abstinence
from all food and liquid, but other fasts may be less restrictive. In terms of
physiology, the concept of fasting may be applied to an individual’s metabolic
state after the body has completely digested and absorbed a meal. It may also
refer to the metabolic state of an individual who has not eaten anything
overnight. This is where the word breakfast comes from, because it
serves to break your overnight fast.
What Is Intermittent Fasting?
Intermittent fasting is a type of eating pattern
in which individuals alternate between periods of non-fasting and periods of
fasting. The duration of fasting periods may vary as well as the type of
fasting. Fasting days may involve completely abstaining from food and drink, or
they might simply require a reduction in food intake. The number of fast days,
and the frequency with which they occur, may also vary. An intermittent fasting
diet may involve only a single fast day per month or it may involve fasting as
often as every other day.
in which individuals alternate between periods of non-fasting and periods of
fasting. The duration of fasting periods may vary as well as the type of
fasting. Fasting days may involve completely abstaining from food and drink, or
they might simply require a reduction in food intake. The number of fast days,
and the frequency with which they occur, may also vary. An intermittent fasting
diet may involve only a single fast day per month or it may involve fasting as
often as every other day.
How Is Intermittent Fasting Different from Full
Fasting?
The main difference between intermittent fasting
and full fasting is that the guidelines for intermittent fasting are generally
less rigid. Whereas a full, or absolute, fast requires abstinence from all food
and drink, intermittent fasting can mean any number of things. An intermittent
fast could simply be an 8-hour period of the day during which you abstain from
food or it could be one or two days a week during which you eat a reduced
number of calories. The reasons for intermittent fasting versus full fasting
may also vary greatly. Whereas full fasting is often done for religious
purposes or as a way to detoxify the body, intermittent fasting is largely
associated with weight loss.
and full fasting is that the guidelines for intermittent fasting are generally
less rigid. Whereas a full, or absolute, fast requires abstinence from all food
and drink, intermittent fasting can mean any number of things. An intermittent
fast could simply be an 8-hour period of the day during which you abstain from
food or it could be one or two days a week during which you eat a reduced
number of calories. The reasons for intermittent fasting versus full fasting
may also vary greatly. Whereas full fasting is often done for religious
purposes or as a way to detoxify the body, intermittent fasting is largely
associated with weight loss.
What Are the Benefits of Intermittent Fasting?
Though there is some debate regarding how to
employ intermittent fasting for weight loss, the practice of intermittent
fasting has been shown to provide a number of significant benefits. Short-term
calorie restriction or abstinence from food may be beneficial in:
employ intermittent fasting for weight loss, the practice of intermittent
fasting has been shown to provide a number of significant benefits. Short-term
calorie restriction or abstinence from food may be beneficial in:
¤ Encouraging weight loss. During fasting
periods, your body will be more likely to use fat for energy. As your body
burns fat, ideally, you will lose weight.
periods, your body will be more likely to use fat for energy. As your body
burns fat, ideally, you will lose weight.
¤ Improving cardiovascular function. Intermittent
fasting has been shown to improve cardiovascular function by reducing blood
pressure and offering protection against ischemic heart damage.
fasting has been shown to improve cardiovascular function by reducing blood
pressure and offering protection against ischemic heart damage.
¤ Decreasing risk for disease. In 2007, the
University of California, Berkeley, published a summary of the effects of
alternate-day fasting in animals and humans. Authors Krista A. Varady and Marc
K. Hellerstein concluded that alternate-day fasting may help reduce the risk
for cardiovascular disease, cancer, and diabetes.
University of California, Berkeley, published a summary of the effects of
alternate-day fasting in animals and humans. Authors Krista A. Varady and Marc
K. Hellerstein concluded that alternate-day fasting may help reduce the risk
for cardiovascular disease, cancer, and diabetes.
¤ Improving medical treatments. When paired with
chemotherapy treatments and blood sugar control measures, periods of
intermittent fasting have been shown to improve the effectiveness of
treatments.
chemotherapy treatments and blood sugar control measures, periods of
intermittent fasting have been shown to improve the effectiveness of
treatments.
¤ Increased fat burning. During fasting
periods, the body experiences an increase in fatty-acid oxidation, especially
during the latter part of the fast.
periods, the body experiences an increase in fatty-acid oxidation, especially
during the latter part of the fast.
¤ Regulating the metabolism. Many
nutritionists offer the advice to eat many small meals throughout the day,
which may contribute to problems with overeating. Intermittent fasting may help
keep your metabolism strong and healthy.
nutritionists offer the advice to eat many small meals throughout the day,
which may contribute to problems with overeating. Intermittent fasting may help
keep your metabolism strong and healthy.
¤ Protecting against neurodegenerative disease. The same summary
published by the University of California, Berkeley, also concluded that
alternate-day fasting may help protect the body against some of the effects of
neurodegenerative diseases like Parkinson’s and Alzheimer’s.
published by the University of California, Berkeley, also concluded that
alternate-day fasting may help protect the body against some of the effects of
neurodegenerative diseases like Parkinson’s and Alzheimer’s.
¤ Increasing other health factors. Periods of
intermittent fasting may also help reduce inflammation, lower blood pressure,
and reduce oxidative stress.
intermittent fasting may also help reduce inflammation, lower blood pressure,
and reduce oxidative stress.
Cautions and Caveats
Though the benefits of intermittent fasting may
be compelling, this practice is not recommended for everyone. Before you make
any drastic changes to your diet or lifestyle, it is wise to learn both the
associated advantages and disadvantages. Unfortunately, much of the research
that has been done regarding intermittent fasting has been performed using
animals. Animals such as rats and chimpanzees may respond positively to periods
of intermittent fasting, but they cannot be considered ideal models for
predicting the response of the human body. There is limited scientific data
available regarding intermittent fasting in human subjects, and individuals may
respond to intermittent fasting in different ways depending on their health and
other factors.
be compelling, this practice is not recommended for everyone. Before you make
any drastic changes to your diet or lifestyle, it is wise to learn both the
associated advantages and disadvantages. Unfortunately, much of the research
that has been done regarding intermittent fasting has been performed using
animals. Animals such as rats and chimpanzees may respond positively to periods
of intermittent fasting, but they cannot be considered ideal models for
predicting the response of the human body. There is limited scientific data
available regarding intermittent fasting in human subjects, and individuals may
respond to intermittent fasting in different ways depending on their health and
other factors.
Also, even though an intermittent fasting diet
can be beneficial, it can also be dangerous if you do not structure your diet
appropriately. It is important that, on non-fast days, you provide your body
with wholesome, nutrient-rich foods rather than seeing a non-fast day as an
excuse to indulge in junk food. It is also important to note that intermittent
fasting is not recommended for anyone under the age of eighteen or for women
who are pregnant or lactating. Individuals with certain diseases, including
diabetes, gastrointestinal reflux disease, and gastroesophageal reflux disease,
may not respond well to intermittent fasting, because these conditions are
difficult to manage without the regular intake of food. Intermittent fasting is
also not recommended for people with a history of eating disorders. Even if
none of the preceding conditions applies to you, discuss fasting with your
physician prior to attempting it on your own.
can be beneficial, it can also be dangerous if you do not structure your diet
appropriately. It is important that, on non-fast days, you provide your body
with wholesome, nutrient-rich foods rather than seeing a non-fast day as an
excuse to indulge in junk food. It is also important to note that intermittent
fasting is not recommended for anyone under the age of eighteen or for women
who are pregnant or lactating. Individuals with certain diseases, including
diabetes, gastrointestinal reflux disease, and gastroesophageal reflux disease,
may not respond well to intermittent fasting, because these conditions are
difficult to manage without the regular intake of food. Intermittent fasting is
also not recommended for people with a history of eating disorders. Even if
none of the preceding conditions applies to you, discuss fasting with your
physician prior to attempting it on your own.
Exercise
Guidelines While Fasting
It is important to be cautious when exercising
during a fast because if the fast limits your intake of water or nutrients,
extensive exercise could be harmful to your body. Studies have shown, however,
that exercising in a fasted state may not only encourage weight loss, but fat
loss as well. Exercising in a fed state, on the other hand, has shown to
produce only general weight-loss results. This does not mean that you should
engage in extended exercise during every fast, but incorporating moderate
exercise into your fasting schedule can be beneficial. During your workout, do
not try to push yourself beyond your limits if you begin to feel dizzy or
faint, stop immediately. After your workout, it is important to refuel your
body with a recovery meal. Ideally, this meal should include some kind of
protein such as whey protein, which is quickly absorbed by the body. You should
then eat your main meal in the evening, several hours after your workout.
during a fast because if the fast limits your intake of water or nutrients,
extensive exercise could be harmful to your body. Studies have shown, however,
that exercising in a fasted state may not only encourage weight loss, but fat
loss as well. Exercising in a fed state, on the other hand, has shown to
produce only general weight-loss results. This does not mean that you should
engage in extended exercise during every fast, but incorporating moderate
exercise into your fasting schedule can be beneficial. During your workout, do
not try to push yourself beyond your limits if you begin to feel dizzy or
faint, stop immediately. After your workout, it is important to refuel your
body with a recovery meal. Ideally, this meal should include some kind of
protein such as whey protein, which is quickly absorbed by the body. You should
then eat your main meal in the evening, several hours after your workout.
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| Exercise Guidelines While Fasting |
Losing weight is one of the most difficult challenges that you may face in your life. Trying one diet after another produces nothing but hunger and frustration as the weight fails to come off. One of the problems that dieters face is that they continue to try the same methods over and over again that have failed to give good results. What is needed is a new approach to losing weight that may have a chance of working.
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