The Surprising Benefits of Fasting: How Skipping Meals Can Improve Your Health and Well-Being
Fasting has been utilized for centuries as a religious and health practice. However, in recent times, there has been a noteworthy increase in the fascination towards the health benefits of fasting. With the aim of improving overall well-being, many people have adopted varying types of fasting routines. But, what exactly are the benefits of fasting? And how does it work? In this blog post, we will delve into the surprising benefits of fasting, supported by scientific research. From weight loss to improved cognitive function, fasting has the potential to revolutionize your health in numerous ways. Therefore, whether you are an experienced faster or new to the practice, read on to explore the multitude of benefits of fasting and how it can boost your health and well-being.
There are several popular types of fasting regimes, including:
Intermittent Fasting (IF): This popular pattern of eating cycles between periods of fasting and eating. IF has become increasingly popular in recent years, thanks in part to the 16/8 method, where people fast for 16 hours and eat during an 8-hour window. The 5:2 method is also common, where people eat normally for five days and restrict calorie intake to 500-600 calories on two non-consecutive days.
Alternate-Day Fasting (ADF): This type of fasting involves alternating between days of eating normally and days of fasting. On fasting days, you can consume a limited amount of calories or no calories at all. ADF has been shown to promote weight loss and improve markers of cardiovascular health.
Water Fasting: Water fasting involves consuming only water for a specific period. Water fasting can last from a few days to several weeks, and it has been shown to have potential benefits for weight loss and improving metabolic health.
Partial Fasting: This type of fasting involves limiting calorie intake to a specific amount or eating specific types of food during the fasting period. The 5:2 diet, for example, involves eating normally for five days and restricting calorie intake to 500-600 calories for two non-consecutive days. Partial fasting has been shown to promote weight loss and improve markers of metabolic health.
Time-Restricted Eating: This pattern of eating is similar to IF, but the eating window is usually shorter. For example, people may only eat during a 4-6 hour window each day. Time-restricted eating has been shown to have potential benefits for weight loss and improving metabolic health.
Fasting-Mimicking Diet (FMD): The FMD involves consuming a low-calorie, low-protein, and high-fat diet for a specific period. The diet is designed to mimic the effects of fasting while still providing some nutrition. FMD has been shown to have potential benefits for weight loss, improving metabolic health, and reducing inflammation.
It's important to note that fasting is not appropriate for everyone, and it's essential to consult a healthcare professional before starting a fasting regimen. However, when done properly, fasting can have potential benefits for weight loss, metabolic health, and overall wellness.
Benefits:
Promotes weight loss: Fasting can be an effective way to lose weight as it limits calorie intake. A systematic review of 40 studies found that intermittent fasting led to a significant reduction in body weight and body fat (1).
Improves insulin sensitivity: Fasting has been shown to improve insulin sensitivity and lower blood sugar levels in people with type 2 diabetes (2).
Boosts brain function: Fasting has been shown to improve cognitive function and protect against age-related cognitive decline. A review of animal studies found that fasting can increase the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of brain cells (3).
Reduces inflammation: Chronic inflammation is linked to many diseases, including heart disease, cancer, and Alzheimer's disease. Studies have found that fasting can reduce markers of inflammation in the body (4).
Promotes autophagy: Autophagy is the body's process of breaking down and recycling damaged cells. Fasting can stimulate autophagy, which may help protect against various diseases (5).
May reduce the risk of cancer: Animal studies have found that fasting may help prevent the growth and spread of cancer cells (6).
Improves heart health: Fasting has been shown to lower blood pressure, reduce triglycerides, and improve cholesterol levels, all of which are risk factors for heart disease (7).
Enhances longevity: Studies have found that fasting can increase lifespan in animals (8). Although human studies are limited, some evidence suggests that fasting may help promote healthy aging (9).
Improves gut health: Fasting can help promote a healthy gut microbiome, which is essential for overall health (10).
May improve sleep: Some evidence suggests that fasting may improve sleep quality and help regulate the sleep-wake cycle (11).
Here are some relevant scientific research articles that discuss the potential benefits of fasting:
Patterson, R. E., Sears, D. D., & Kerr, J. (2017). The Effect of Intermittent Fasting on Health and Disease Risk Indicators: A Systematic Review. Nutrients, 9(3), 1–28. https://doi.org/10.3390/nu9030254
Halberg, N., Henriksen, M., Söderhamn, N., Stallknecht, B., Ploug, T., Schjerling, P., Dela, F. (2005). Effect of intermittent fasting and refeeding on insulin action in healthy men. Journal of Applied Physiology, 99(6), 2128–2136. https://doi.org/10.1152/japplphysiol.00683.2005
Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46–58. https://doi.org/10.1016/j.arr.2016.10.005
Moller, N., & Jorgensen, J. O. L. (2009). Effects of Growth Hormone on Glucose, Lipid, and Protein Metabolism in Human Subjects. Endocrine Reviews, 30(2), 152–177. https://doi.org/10.1210/er