Despite its current popularity, fasting is a centuries-old practice that plays an integral part in many cultures and faiths.
Fasting is defined as abstaining from all or some foods or fluids for a predetermined period. There are several ways to fast.
In general, most fasts last between 24 and 72 hours.
Intermittent fasting, on the other hand, entails cycling between eating and fasting phases that can last anywhere from a few hours to a few days.
Fasting has been demonstrated to provide a variety of health advantages, ranging from enhanced weight loss to improved cognitive function.
Here are eight scientifically proven health benefits of fasting.
1. Promotes Blood Sugar Control by Reducing Insulin Resistance
Several studies have suggested that fasting improves blood sugar management, which might be especially beneficial for people with diabetes.
One research of ten persons with type 2 diabetes found that short-term intermittent fasting reduced blood sugar levels considerably (1).
Meanwhile, another study discovered intermittent and alternate-day fasting was as efficient in reducing insulin resistance as calorie restriction (2).
Reduced insulin resistance can boost your body’s sensitivity to insulin, allowing it to move glucose more efficiently from your bloodstream to your cells.
The possible blood sugar-lowering benefits of fasting might help keep your blood sugar stable, reducing blood sugar spikes and crashes.
However, other studies have indicated that fasting affects blood sugar levels differently in men and women.
For example, one tiny three-week trial found that alternate-day fasting harmed women’s blood sugar management but did not affect males (3).
2. Promotes Better Health by Fighting Inflammation
While acute inflammation is a natural immune response used to help fight infections, persistent inflammation can have significant health repercussions.
According to research, inflammation may have a role in developing chronic illnesses such as heart disease, cancer, and rheumatoid arthritis (4).
Fasting has been shown in certain studies to help reduce inflammation and promote improved health.
One research of 50 healthy people found that intermittent fasting for one month considerably reduced inflammatory markers’ levels (5).
Another little research found the same impact when participants fasted for 12 hours per day for one month (6).
Furthermore, one animal research discovered that eating a very low-calorie diet to simulate the effects of fasting decreased inflammation and was influential in treating multiple sclerosis, a chronic inflammatory disorder (7).
3. May Enhance Heart Health by Improving Blood Pressure, Triglycerides, and Cholesterol Levels
Heart disease is the leading cause of mortality worldwide, accounting for an estimated 31.5% of all fatalities (8).
One of the most effective ways to lower your heart disease risk is to change your food and lifestyle.
According to some studies, adding fasting to your regimen may be very good for heart health.
One little research found that fasting on alternate days for eight weeks lowered levels of “bad” LDL cholesterol and blood triglycerides by 25% and 32%, respectively (9).
Another research of 110 obese people found that fasting for three weeks under medical supervision dramatically reduced blood pressure, triglyceride levels, total cholesterol, and “bad” LDL cholesterol (10).
Furthermore, research of 4,629 participants found that fasting was connected with a decreased risk of coronary artery disease and a considerably lower chance of diabetes, a key risk factor for heart disease (11).
4. May Boost Brain Function and Prevent Neurodegenerative Disorders
Though most studies have been conducted on animals, some investigations have discovered that fasting may significantly impact brain function.
In one mouse research, intermittent fasting for 11 months increased both brain function and brain anatomy (12).
Other animal studies have suggested that fasting might maintain brain health and boost the production of nerve cells to enhance cognitive performance (13, 14).
Fasting may also help alleviate inflammation, which may benefit the prevention of neurodegenerative illnesses.
Fasting, in particular, appears to protect against and enhance results in animal tests for illnesses such as Alzheimer’s and Parkinson’s (15, 16).
More research is needed, however, to assess the impact of fasting on brain function in individuals.
5. Aids Weight Loss by Limiting Calorie Intake and Boosting Metabolism
Many dieters begin fasting as a quick and easy approach to losing a few pounds.
In theory, avoiding all or select meals and beverages should reduce overall calorie consumption, leading to more significant weight reduction over time.
Short-term fasting may also promote metabolism by boosting levels of the neurotransmitter norepinephrine, which may aid in weight reduction (17).
One study found that fasting for the whole day might reduce body weight by up to 9% and considerably reduce body fat over 12-24 weeks (18).
Another study discovered that intermittent fasting for 3-12 weeks was as effective as continuous calorie restriction in causing weight loss, with reductions in body weight and fat mass of up to 8% and 16%, respectively (19).
Fasting was also more effective than calorie restriction in increasing fat reduction while preserving muscular tissue (19).
6. Increases Growth Hormone Secretion, Which Is Vital for Growth, Metabolism, Weight Loss, and Muscle Strength
Human growth hormone (HGH) is a protein hormone that plays a vital role in many areas of your health.
According to a study, this essential hormone is involved in growth, metabolism, weight reduction, and muscle strength (20, 21, 22, 23).
Fasting has been shown in several studies to enhance HGH levels naturally.
Fasting for 24 hours dramatically raised HGH levels in one study of 11 healthy people (24).
Another little research of nine males discovered that fasting for just two days increased HGH synthesis by fivefold (25).
Furthermore, fasting may help maintain consistent blood sugar and insulin levels throughout the day, which may assist optimize HGH levels further since some studies have suggested that maintaining high insulin levels may diminish HGH levels (26).
7. Could Delay Aging and Extend Longevity
Animal research on the possible lifespan-extension benefits of fasting has yielded encouraging findings.
In one research, rats that fasted every other day aged slower and lived 83% longer than rats who did not fast (27).
Other animal experiments have reported similar outcomes, indicating that fasting may help boost lifespan and survival rates (28, 29, 30).
Current research, however, is still restricted to animal studies. More research is needed to understand how fasting affects the human lifespan and aging.
8. May Aid in Cancer Prevention and Increase the Effectiveness of Chemotherapy
Fasting appears to aid cancer therapy and prevention in animal and test-tube research.
One mouse research discovered that fasting on alternate days helped to prevent tumor growth (31).
Similarly, exposing cancer cells to numerous cycles of fasting proved as beneficial as chemotherapy in slowing tumor development and increasing the impact of chemotherapy medications on cancer formation in test-tube research (32).
Unfortunately, most studies on the impact of fasting on cancer development in animals and cells are limited.
Despite these encouraging findings, further research is needed to determine how fasting may impact cancer growth and human therapy.
How to Start Fasting
There are various fasts, making it simple to pick one that works for you.
The following are some of the most prevalent forms of fasting:
- Water fasting: It entails drinking water solely for a specific time.
- Juice fasting entails exclusively drinking vegetable or fruit juice for a set amount of time.
- Intermittent fasting: Intake is restricted for a few hours to a few days at a time, with a regular diet resumed on other days.
- Partial fasting: Processed foods, animal products, and caffeine are all banned from the diet for a defined amount of time.
- Calorie restriction: Every week, calories are reduced for a few days.
There are even more specialized sorts of fasts within these categories.
Intermittent fasting, for example, may be divided into subcategories such as alternate-day fasting, which includes eating every other day, or time-restricted feeding, which requires restricting intake to only a few hours each day.
To begin, consider experimenting with various forms of fasting to see what works best for you.
Safety and Side Effects
Despite the numerous health benefits of fasting, it may not be appropriate for everyone.
If you have diabetes or low blood sugar, fasting can cause severe spikes and falls in your blood sugar levels.
See your doctor beforehand if you have any underlying health concerns or want to fast for more than 24 hours.
Fasting is also not typically advised for the elderly, teenagers, or underweight persons without medical supervision.
To optimize the potential health advantages of fasting, remain hydrated and enrich your diet with nutrient-dense foods throughout your feeding intervals.
Additionally, if fasting for an extended time, try to avoid strenuous physical activity and obtain enough rest.
The Bottom Line
Fasting has been linked to various possible health advantages, including weight loss, improved blood sugar management, heart health, cognitive function, and cancer prevention.
There are numerous various styles of fasting that accommodate practically any lifestyle, ranging from water fasting to intermittent fasting and calorie restriction.
Fasting may benefit your health with good food and a healthy lifestyle.
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