Intermittent fasting (IF) has become very popular because it helps people lose weight and improve their health.
It involves fasting during certain hours, usually 16-30 hours, and eating during others, which can have several positive effects on the body.
When people eat less frequently giving the body time to rest, it will have adequate time to clean itself by removing dead tissues and reducing g itself. When we eat less frequently, we naturally consume fewer calories, helping us lose weight.
IF can also boost metabolism by 3.6-14%, leading to more calories burned. Unlike many other diets, IF helps maintain muscle mass, which is important because muscles burn more calories than fat.
Studies show that those who practice IF can lose 3-8% of their body weight over a few weeks to several months, which is more effective than many other diets.
The most important benefit of IF is that it helps balance hormones like insulin, which makes it easier for the body to burn fat. Insulin in excess amount causes major unwanted health effects. Eating less often reduces the amount and spike of insulin leading to reduced inflammation, which is linked to many diseases, lowering blood sugar levels and helping those with or at risk of type 2 diabetes. Some studies show a 20-31% decrease in insulin levels.
Fasting also promotes autophagy, a process where the body cleans out damaged cells and regenerates new ones, which helps prevent diseases like Alzheimer's and cancer.
IF improves heart health by lowering blood pressure, cholesterol, and triglycerides. For example, it can reduce LDL cholesterol by 25% and triglycerides by 32%. It also supports brain health by increasing the production of a protein called brain-derived neurotrophic factor (BDNF), which protects against diseases like Alzheimer’s.
In summary, intermittent fasting is more than just a diet; it’s a lifestyle change that can lead to significant health improvements. However, it's important to talk to a doctor before starting any new eating plan, especially for those with existing health issues. www.ethiomedicine.com
Commentary from Ethio-Medicine
Comments