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Consuming your daily calories within a consistent window period of 8-10 hours is an effective and powerful strategy to prevent as well as manage chronic diseases such as diabetes and heart disease. This is in accordance with a new manuscript that is published in Endocrine Reviews, which is a journal of the Endocrine Society.
What Is Intermittent Fasting?
Intermittent fasting is a practice wherein you do not eat for a specific period each day or week. Some popular and trendy approaches to intermittent fasting may include one of the following:
- Alternate-Day Fasting: This involves eating a normal diet on one specific day and either observing a complete fast or eating one small meal (of less than 500 calories) on the subsequent day.
- 5:2 Fasting: This involves eating a normal diet 5 days a week and fasting for 2 days in the same week.
- Daily Time-Restricted Fasting: Eating normally but restricted to an eight-hour window period every day. For instance, skipping breakfast but eating lunch around noon and dinner by 8.00 pm.
Some studies indicate that alternate-day fasting is nearly as effective as a typical, low-calorie diet intended for weight loss. This seems reasonable because cutting down on the number of calories you consume should help you in losing weight.
Benefits Of Intermittent Fasting
Two important benefits of intermittent fasting in the context of this article are:
- Helps In Losing Weight And Visceral Fat
Those who opt for intermittent fasting intend to lose weight. This practice will make you consume fewer meals. This will eventually mean intake of fewer calories. Moreover, intermittent fasting enhances the functioning of hormones in facilitating weight loss. Lower levels of insulin, higher human growth hormone (HGH) levels, and higher amounts of norepinephrine (or noradrenaline) will increase the breakdown of body fat and successfully facilitate its use for producing energy.
- Helps In Reducing Insulin Resistance And Lowering The Risk Of Type 2 Diabetes
Anything that can help in reducing insulin resistance will lower blood glucose levels, thereby protecting against Type 2 diabetes. Interestingly, intermittent fasting is known to offer major benefits when it comes to insulin resistance and a decrease in blood sugar levels. In human studies on intermittent fasting, fasting blood sugar reduced by three to six per cent over the course of eight to twelve weeks in individuals with prediabetes. In addition, fasting insulin was reduced in the range of 20-31%.
Intermittent Fasting And Metabolism
Short-term fasting is known to increase your metabolic rate, thus helping you burn much more calories. Thus, intermittent fasting works efficiently on both sides of the calorie equation. It boosts your metabolic rate (thus increasing the calories out) and reduces the amount of food that you consume (thus decreasing the calories in).
Intermittent Fasting And Metabolic Disease
Time-restricted eating is a form of intermittent fasting that limits your intake of food to a specific number of hours each day. This form of fasting is becoming more popular as a diet trend, and individuals are using it to shed weight, improve their overall health, and simplify their lifestyles.
Individuals who are making attempts at losing weight and living a healthier lifestyle need to pay attention to not only when they eat but also what they eat. Time-restricted eating is an effective and simple strategy that requires less mental mathematics in comparison with counting calories. Moreover, intermittent fasting can improve your sleep and your quality of life as well as drastically reduce the risks of obesity, heart disease, and diabetes, which is a metabolic disease.
In the manuscript published in Endocrine Reviews, researchers have explored the science behind time-restricted food consumption, recent clinical studies, and the overall scope for future research to understand its health benefits in a far better manner.
Recent studies have revealed that genes, hormones, as well as metabolism rise and fall at several times during a 24-hour period. Aligning your daily habit of when to consume food with the human body’s internal clock can optimise health and reduce the risk of chronic diseases, such as diabetes, heart disease, and liver disease.
On A Final Note
Consuming food at random times causes a break in the synchrony of our internal program, making us more susceptible to certain diseases. Intermittent fasting is a lifestyle that anyone can successfully adopt. It can assist in eliminating disparities in health and let everyone live a healthy, fulfilling life.
