When it comes to diet plans then intermittent fasting is mostly talked about by people. It tells you about the ways of eating which designate a period for eating or fasting. There are some approaches but the most popular is 16:8 which called for squeezing meals of the day in eight hours and fasting for the remaining 16 hours. There is another type 5:2, five days a week you have to eat and two days are fast. So let’s start with the benefits of intermittent fasting.
The question is why do people follow this method of eating as compared to standard times like low fat or low carb diet? Some people say that fasting has various health benefits. There is much research done on Intermittent fasting which proves the benefits of IF which seems the best method for losing weight and also helps in managing your blood sugar.
There is various fasting schedule that you can choose and it’s also worth it for you to choose that schedule that provides you with more benefits. You need to know about the benefits of every single thing that you want to follow in your lifestyle, especially health. In this blog post, we are going to discuss bout the top benefits that you get while following Intermittent fasting.
Top Benefits of Intermittent Fasting
Weight Loss
Many people start Intermittent fasting for losing weight. They also claim that this method seems to hold up for at least a short time. This type of fasting may contribute to losing weight for obese and overweight individuals. The research found that IF had helped many people for losing weight up to 13 percent.
It is very good news for you if you are suffering from obesity and want to start intermittent fasting. But remember one thing studies found IF is best for weight loss then it is sustainable and help you in keeping pounds in the long run. Here the amount of weight is not more than your expectations.
In IF, a similar amount of weight and fat loss you will achieve and also continuous energy restriction like a low-calorie diet. Besides this, it also depends on you how many calories you consume daily. After all, intermittent fasting doesn’t cut down the high-calorie foods from your schedule. But it can only put restrictions on what you eat.
Reduce Insulin Resistance
Intermittent fasting will help you to stabilize the level of your blood sugar with diabetes. Many researchers had also said the reason behind this is it “resets insulin” in your body. It restricts the calories which improve insulin resistance which refers to type 2 diabetes. This type of fasting encourages the insulin level for falling that play important role in reducing the risk of having type 2 diabetes.
The concept of 16:8 helps in the reduction of insulin resistance meanwhile the results you get are not significantly different from the control group as compared to the control group. As before, this study was also called small or short-term.
Many dietitians also advise those people who are suffering from diabetes to intermittent fasting. For people who follow certain medications for treating their type 2 diabetes and also insulin than there is a great risk of having low blood sugar which is also life-threatening for you. So it’s very important for you to first get a checkup with your doctor before following Intermittent fasting.
Lower Cholesterol
There are various types of Intermittent fasting that contain alternate-day fasting and also 5:2.This is very helpful for you in reducing your cholesterol in many other health issues related to cardiometabolic like blood pressure, The LDL cholesterol will increase the risk of heart disease and also stroke.
Here the researcher had not one thing intermittent fasting decreased the presence of triglycerides which are found in the blood. These triglycerides cause stroke, heart attack, or various heart-related diseases. Many researchers also agree that Intermittent fasting will reduce the cholesterol level very easily.
Therefore, also concludes that there is no difference in cholesterol levels between those people who do Intermittent fasting and those who only follow a low-calorie diet. So you don’t have to take much stress related to IF when you start following this fasting your risk of health disease will decrease automatically.
Reduce inflammation
There are many health benefits of fasting which help reduce inflammation. That also refers to the connection between fasting and inflammation which is closely studied by many health experts. They had cleared out the relationship between intermittent fasting with overall health benefits.
In the year 2019, health experts found that the IF cycle is last for 24 hours which reduces the number of pro-inflammatory monocytes in your blood. Therefore a high level of monocytes is connected with chronic inflammatory or autoimmune diseases in your body.
Just like it, there are effects of fasting and diets on the macrophages of your body and inflammatory immune cells. It also found that low-carb fasting, dieting, and high intensity will reduce the inflammatory response.
Better Concentration
The connection between fasting and body health is what you read previously. We had only talked about the health of the body but what about the health of your brain? Some studies also show that intermittent fasting is very protective for the brain. As it improves the function of your brain and also structures. They also suggest that fasting also protects your brain against Alzheimer’s disease by decreasing the incidence of memory loss.
Intermittent fasting helps improve overall concentration and mental activity. Many things affect the mind of human beings. But fasting of any type doesn’t negatively affect the brain. Just like intermittent fasting, any type of fasting is always helpful for your body as well as for your brain. As it doesn’t have short-term benefits but lasts for a lifetime if you follow continuously or select a period.
Better Sleep at night
You know that dieting directly affects wakefulness or sleepiness in you. Some people who follow Intermittent fasting say that they sleep better by following this method. As intermittent fasting or mealtimes influence your sleeping routine. Another theory said that IF will regulate the circadian rhythm that determines sleep patterns.
Other research on this benefit said that there is the fact that you have your last meal in the evening which simply means you will have to digest food before sleeping. Remember one thing that, going to sleep just after eating food will interfere with your digestion and provide heartburn.
One study said that the first week of intermittent fasting maybe result in less sleep but when it becomes your habit then you realize that your sleeping time is increasing or feel fresh after waking up.
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