Fasting and intermittent fasting have received much attention in recent years because of their potential health benefits. From weight management to improved cognitive function, these dietary methods have been extensively researched. In this blog, we will discuss the benefits of fasting and intermittent fasting.
1. Weight control and fat loss
One of the main reasons people choose fasting and intermittent fasting is for weight management and fat loss. Research has shown that both methods can be effective in reducing body weight and body fat percentage (1). In particular, intermittent fasting has been shown to increase fat oxidation and maintain lean muscle mass (2). By limiting the eating period, these methods help create a calorie deficit, leading to weight loss.
2. Improved insulin sensitivity and blood sugar regulation.
Fasting and intermittent fasting can improve insulin sensitivity and blood sugar regulation, which is essential for overall health and prevention of type 2 diabetes. Studies have shown that intermittent fasting can
lower fasting insulin levels, reduce insulin resistance and improve glucose regulation (3). These effects contribute to improved blood sugar regulation and reduced risk of metabolic dysfunction.
3. Improved Cognitive Function.
Fasting and intermittent fasting show promising results in improving brain health and cognitive function. Animal studies have shown that intermittent fasting can stimulate the production of “brainderived neurotrophic factor” (BDNF), a protein that supports the growth of new neurons and promotes brain plasticity (4). Studies in humans suggest that fasting can improve memory function, attention and mental clarity (5). Although the neuroprotective effects of fasting are still under investigation, there is promising potential.
4. Reduction of chronic inflammation (low-grade inflammation).
Chronic inflammation is associated with several health problems, including heart disease, diabetes and certain cancers. Fasting and intermittent fasting can reduce inflammatory markers in the body (6). These dietary methods can reduce the production of pro-inflammatory molecules and improve the body’s ability to repair and regenerate cells. By reducing chronic inflammation, fasting can contribute to an overall improvement in health and lower risk of chronic disease.
5. Life extension and cell repair.
Emerging research suggests that fasting and intermittent fasting may have anti-aging effects and promote cell repair processes. Animal studies have shown that fasting can activate autophagy, a cellular recycling process that removes damaged molecules and stimulates cell renewal (7). Fasting has also been shown to improve mitochondrial function, which plays an important role in energy production and overall cellular health (8). Although more human studies are needed, these findings suggest the potential benefits of fasting for increased longevity and cell rejuvenation.
Fasting and intermittent fasting offer numerous potential health benefits, from weight control and improved insulin sensitivity to improved cognitive function and reduction of chronic inflammation. Although more research is needed, the existing literature offers promising evidence for incorporating these dietary approaches into a healthy lifestyle.
Sources:
1. Johnstone A. Fasting for weight loss: an effective strategy or latest dieting trend? Int J Obes (Lond). 2015;39(5):727-733.
2. Moro T, et al. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Transl Med. 2016;14(1):290.
3. Tinsley GM, et al. Time-restricted feeding in young men performing resistance training: A randomized controlled trial. Eur J Sport Sci. 2017;17(2):200-207.
4. Mattson MP, et al. Meal frequency and timing in health and disease. Proc Natl Acad Sci USA. 2014;111(47):16647-16653.
5. Fond G, et al. Fasting in mood disorders: neurobiology and effectiveness. A review of the literature. Psychiatry Res. 2013;209(3):253-258.
6. Wei M, et al. Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease. Sci Transl Med. 2017;9(377):eaai8700.
7. Madeo F, et al. Caloric restriction mimetics: toward a molecular definition. Nat Rev Drug Discov. 2014;13(10):727-740.
8. Cerqueira FM, et al. Long-term intermittent feeding, but not caloric restriction, leads to redox imbalance, insulin receptor nitration, and glucose intolerance. Free Radic Biol Med. 2011;51(7):1454-1460.