Longevity & Anti -Aging

    7Amazing Facts about intermittent fasting- kinds of intermittent fasting periods

    Intermittent fasting is not a diet program. It is all about the way of eating. This does stop you from eating or does not limit your calorie intake. Intermittent fasting urges you to eat at the right time. So we can't count it in the diet programs because it is just an eating pattern. The most followed intermittent fasting pattern is 16-hour fasting and an 8-hour eating window five days a week.

    Additionally Intermittent is an amazing way to get rid of extra weight without going on a low calories diet and high-intensity workouts. Your muscle mass will remain constant muscle mass while following this eating pattern. Fitness pros follow intermittent fasting because want to lose extra fat and provide a perfect body with abs.

    Moreover, intermittent fasting helps shed lousy fat from the whole body and keeps you healthy. It is the fastest way to lose weight by just changing your eating timings. According to a study, intermittent fasting increase hormones, which boost metabolic rate by 3.6 to 14 percent.

    It also releases fat-burning hormones such as norepinephrine. According to a study 0f 2014, intermittent fasting causes 3 to 8 percent weight loss in 24 weeks. Another study on rats showed intermittent fasting improves brain health, reduces diseases like diabetes, and weight loss.

    Intermittent Fasting Methods

    There are various kinds of intermittent fasting periods are available. Each program have different eating pattern and timing

    The trendiest intermittent fasting periods are listed below. 
           1. The 16/8 method:
    This eating pattern is maximum followed intermittent fasting pattern known as lean gains protocol. In this method, you have to keep fast for 16 hours and can eat between 8 hours. Mainly in this pattern, you have to skip breakfast quickly, and your first meal will be lunch. This diet's best timing is 1 to 9 p.m. this method is easy to adopt and follow for the long term.

           2-Eat-Stop-Eat:
    In this fasting method, the fasting period is long about 24hours. It means not eating from the lunch of one day till lunch of the second day.
    This type of intermittent fasting is a little bit tough but effective for fat loss. But note that I don't follow this pattern for the whole week. You can do this method two days a week.

          3. The 5:2 diet:
    In this method, you can take only 500 to 600 calories two days of the week. But you can take a regular diet for the other five days.By sticking to this program, you can lose weight and body fat quickly. But you need to eat healthy food to get good results.

    Does Intermittent Fasting work for weight loss?

    Many studies have shown that intermittent fasting promotes weight loss. It involves two states: a fed state and a fasted state .the fed state remains for 4 hours after eating. In this state, insulin level increases, so this state does not help to lose fat. But after 12 hours of eating fasting state starts. 

    This state promotes fat or weight loss. So in intermittent fasting, we keep our body in a fasted state for 16 hours which helps to lose weight. Furthermore, intermittent fasting also decreases the insulin level

     According to research, the reduced level of insulin helps to lose weight fast. Another study state states that it is also helpful to reduce belly fat by 16 percent within 3 to 12 weeks. It also reduced body fat by about 8 percent.

    The Health Benefits of intermittent fasting

    Intermittent fasting provides many health benefits to the body. Researchers have done many studies on intermittent fasting and its effects on the human body. They researched animals too about the impact of intermittent fasting.

    These all studies showed that internet fasting has impressive health benefits such as boosting metabolism, improving brain function, promoting weight loss, etc.
    • Here are few health benefits of intermittent fasting.
       •1- Weight loss:
    Intermittent fasting help to lose extra weight. This is the essential health benefit of intermittent fasting. Most people follow the eating pattern to lose weight quickly. It cut belly fat and keeps you slim and healthy. 
    According to a study, during intermittent fasting, the body produces fat-burning hormone neurotransmitters. This hormone cut fat and boost metabolism that helps to burn extra fat and reduce fat without restricting your calorie intake.
     
       •2- Diabetes type 2:
    According to researches, intermittent fasting is effective for diabetes type 2. It reduces the blood sugar level by 3 to 6 percent and increases insulin level by 20 to 31 percent. That's why researchers claim that intermittent fasting can cure diabetes type 2.
    According to the research report of the journal BMJ case report 2018, three older adults get rid of diabetes type 2 by doing intermittent fasting for 2 weeks because it reduced their insulin level and also lose weight.
    Another study 2014 Source proved that intermittent fasting help to limiting calorie intake and lower insulin resistance.
     
       •3- Reduce Inflammation:
    According to A new study, intermittent fasting helps lower inflammation by reducing the specific cells (monocytes) which cause inflammation. Inflammation is a condition that leads to serious health problems such as multiple sclerosis and inflammatory bowel syndrome, and diabetes.
    Another study claimed that keeping fast for more than 24 hours reduces inflammation by lowering the oxidative stress cells.
     
       •4- Heart health:
    Nowadays mortality rate is high with heart diseases. Hearth health related to body weight .people with extra body weight may suffer from a cardiovascular problem. 
    A study claims intermittent fasting lowers the bad cholesterol and blood triglyceride and reduces blood sugar level reduces. These all factors save the heart from difficulties.

       •5- Cancer:
    Many studies claim that intermittent fasting reduces the risk of cancer. It stops the propagation of tumor cells because intermitting fasting lowers blood glucose production. Stem cells help to regenerate the immune system and improve the output of tumor-killing cells.
    According to another study, intermittent fasting and chemotherapy showed terrific results for breast cancer treatment and skin cancer. The researcher claims that this combined treatment helps produce many lymphoid progenitor cells and tumor-infiltrating lymphocytes. These cells kill tumor cells. This study also mentioned that intermittent fasting promotes the production of stem cells.
     
       •6- Brain health:
    A research report showed that intermitting fasting increases the brain hormones BDNF that promote new nerve cells' growth. It also reduces the risk of Alzheimer's disease.
     
       •7- Anti-aging:
    Intermittent fasting acts as anti-aging because it increses the antioxidants that protect the body cell from damage. It also slows down the DNA deprivation and holds back the aging process.
    A study performed on rat’s claims that intermitting fasting also increases the lifespan. This study showed that rats lived 36 to 83 percent longer by intermitting fasting or short-term repeated fasting.
    • Final verdict:
    Intermitting fasting has many health benefits such as weight loss, brain health, diabetes, anti-aging, and anti-inflammation. Most people do intermittent fasting for weight loss because it is an effective eating pattern for weight loss and fat.

    If you want to follow intermittent fasting, then consult your doctor first. He will suggest you suitable timing of intermitting fasting according to your health condition.