Weight Loss Intermittent Fasting Benefits

Weight Loss Intermittent Fasting Benefits – What if we get dieting and weight loss wrong? And if we focus on what to eat, should we focus on when? What if instead of eating less, we focused on eating less?

Research over the past few years has shown a wide range of benefits of intermittent fasting that go far beyond weight loss.

Weight Loss Intermittent Fasting Benefits

By allowing our bodies to take long breaks from energy-intensive digestive processes, we free them up to perform other functions, such as cell repair. Being healthy promotes better liver health and a strong immune system, not only by eating less, but also by giving your body the time it needs to do important repair work.

Intermittent Fasting Before And After: 20 Weight Loss Photos 2024

This article clearly explains what intermittent fasting is, how it works, the health benefits, and how you can incorporate it into your daily life.

Intermittent fasting is a way of eating that involves periods of fasting and eating. In other words, it is about limiting food intake at certain times so that the body goes into a state of starvation.

This is often called intermittent eating or time-restricted eating because the active part of the process is deciding when to eat.

Typically, this eating and fasting schedule is centered around a 24-hour period where we create a window of time in which we allow ourselves to eat (usually between 8am and 12pm). Some intermittent fasting schedules involve going an entire day without eating, but this is not recommended for most and is not the focus of this article.

Intermittent Fasting Before And After

In addition to weight loss (as we’ll see later), research on intermittent fasting has shown many other benefits, including fat loss, muscle growth, organ health (especially in the gut and liver), genome health, reduced inflammation, and faster healing. , and improvements in cognition, mood, and lifespan.

In the scientific literature on intermittent fasting, the term “time-restricted eating” is more often used, which more accurately describes the active part of intermittent fasting, when we eat.

We all fast to some extent (like when we sleep), and since there is a biological lag between our last meal and the drop in blood sugar to fast, it’s often more helpful to schedule based on that. when we eat (which we can control) instead of when we should fast (which is not under our direct control).

A new 2021 study, Fasting Blood Glucose as a Predictor of Mortality. lost in translation” led to the surprising conclusion of lower mortality in mice exposed to higher blood glucose (e.g. postprandial) and higher mortality in non-animals. human primates. man

Intermittent Fasting: Pros And Cons

When you eat food (or drink a calorie-dense beverage), your digestive system converts carbohydrates into glucose molecules, which are absorbed into your bloodstream, raising your blood sugar.

In response to high blood sugar levels, the pancreas releases insulin, a hormone that allows glucose to enter cells through the bloodstream, where it is used for energy or stored for later use.

However, when glucose and insulin levels are consistently high, such as eating large amounts of food without adequate rest (i.e., fasting), the body produces more pro-inflammatory proteins, genes, and markers that can lead to inflammation. and other health problems.

These inflammatory markers are not inherently negative (they respond to immune system challenges and help break down food), but persistently high levels contribute to the development and progression of many diseases, including cardiovascular disease, type 2 diabetes, cancer, and autoimmune diseases. : intervention

Intermittent Fasting For Men

Long-term fasting can reduce inflammatory markers while increasing levels of certain growth hormones that promote muscle growth, bone health, and metabolism.

It is important to distinguish that not eating and fasting are different. After eating, blood sugar levels rise and fall over a period of 3-6 hours, depending on what you ate, how much you ate, and many other metabolic variables.

Accordingly, a biological delay of up to six hours can occur after eating before we enter the fasting state. So when we refer to the fasting state in this article, we’re talking about the point, about six hours after eating, when our blood sugar levels have returned to their low baseline.

From eating cotton balls dipped in fruit juice to fuel your body to tapeworms that sit in your gut and absorb calories, history has spawned all kinds of crazy (and dangerous) fad diets to lose weight.

Intermittent Fasting: What Is It And How Does It Work?

Fortunately, Gardner et al (2018) have shown that what we eat doesn’t matter when it comes to weight loss (ignoring other health factors). By measuring weight loss from low-carb to low-fat diets, they found that weight loss was determined by one principle: the number of calories burned compared to the number of calories consumed.

There are many factors that determine the calories burned in the equation. amount of exercise, type of exercise, basal metabolic rate, age, and hormones are just a few.

Teenagers, for example, go through a period of hormonal change (puberty) when most of their caloric intake is directed toward protein synthesis and muscle and bone production.

Your caloric needs also depend on context; it depends on what you did yesterday and what you will do tomorrow.

Is Intermittent Fasting Good For Weight Loss?

An interesting question is whether intermittent fasting affects fat loss more than other losses such as tissue, muscle, water, and glycogen.

Data show that people who follow a strict diet for a long time (60 days or more) experience metabolic changes that change the way energy is exchanged, especially from fat burning to other sources such as tissues or tissues, muscle; .

Remember, fat loss can only happen with calorie restriction (eat fewer calories than you burn), with or without intermittent fasting. There is no way to “hack” the system; weight loss (and fat) can only happen in a caloric deficit. However, intermittent fasting can make this more effective by burning a greater proportion of fat.

During fasting, insulin levels decrease, which causes increased fat breakdown, or the breakdown of fat into usable energy. By increasing lipolysis through intermittent fasting, the body can more easily access stored fat and burn it for energy.

The Health Benefits Of Intermittent Fasting

In an experiment on mice, those who were fed around the clock quickly developed fatty deposits in their livers. However, mice that ate only 8 hours of active life during their 24-hour cycle not only avoided the formation of new fat deposits, but also reversed them, improving liver health.

This is because when we eat, a period of time has passed (digesting and emptying the stomach) that requires energy and therefore increases the expression of various proteins, genes and inflammatory markers. Although these inflammatory markers are not inherently negative (they are there to respond to infiltration and immune challenge), too long exposure can stress the liver.

During fasting, mTOR, a protein kinase that plays an important role in regulating cell growth, is downregulated, resulting in decreased protein synthesis and cell growth, allowing the body to conserve energy and focus on cell repair and maintenance.

By reducing mTOR signaling, intermittent fasting promotes autophagy, a process in which the body breaks down damaged or dysfunctional cellular components, which reduces inflammation, improves insulin sensitivity, and protects against age-related diseases such as cancer, Alzheimer’s, and cardiovascular disease.

Intermittent Fasting For Leaky Gut, Rapid Healing, And Weight Loss

During the fasted state (typically six hours after a meal), mTOR downregulation shifts the body’s priorities from growth to repair, allowing it to recover and strengthen against future illness and disease.

Clock genes involved in circadian rhythm regulation have been shown to affect the intestinal mucosa. Intermittent fasting strengthens the gut microbiome by strengthening the regularity and engagement of this clock gene, reducing the effects of digestive problems such as irritable bowel syndrome.

Intermittent fasting has been shown to increase the abundance of beneficial bacteria such as Lactobacillus and Bifidobacterium, while decreasing the abundance of harmful bacteria such as Firmicutes and Proteobacterium, leading to benefits such as reduced inflammation , improves intestinal barrier and insulin sensitivity.

Googling “intermittent fasting schedule” reveals an overwhelming number of options, from a typical 8-hour eating window to days of not eating at all.

Does Intermittent Fasting Work? A Science Based Answer

There really is no best schedule. First, every individual is different. The dietary requirements of athletes differ greatly from those of retirees. But we also have to consider our daily schedule. Fasting after 4pm is no fun when the family has dinner at 7pm.

Ironically, the 8-hour fast was widely accepted early on as a comfort parameter for researchers; Students experimenting on mice can observe the experiment for up to eight hours before they have to pack up and go home to their families.

Fasting periods of up to four hours or even a day have been tested, and studies have shown that these short periods have many health benefits, such as increased insulin sensitivity, improved pancreatic beta-cells, and blood pressure.

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