How Does Intermittent Fasting Work?


Intermittent Fasting is an eating routine that cycles between periods of eating and fasting.

It doesn’t mention what foods you must eat, but the time you should consume these foods.

In this sense it’s not a dietary plan in the traditional sense, however, it is more appropriately defined as an eating routine.

Common intermittent fasting techniques include daily fasts of 16 hours or more, and fasting up to 24 hours, two times per week.

The practice of fasting has been in use throughout the evolution of mankind. Early hunter-gatherers didn’t have grocery stores or refrigerators. They also didn’t have food available all year round. They sometimes couldn’t find any food items.

In the process, humans evolved to live without food for prolonged times.

Fasting occasionally is more natural than having 3- 4 (or greater) meals a day.

Fasting can also be practiced to fulfill spiritual or religious reasons such as the following: Islam, Christianity, Judaism, and Buddhism.

science behind fasting

Many believe the calorie-restricted eating plan offers many health benefits. It can be used to control weight gain and slow the aging process.

However, not everyone agrees with this type of fasting. Some critics argue that calorie restriction can cause severe nutritional deficiencies. If you do not follow the rules of the program completely, you may end up becoming malnourished and unhealthy.

For most people, losing weight through intermittent fasting is easier than trying to lose it through controlled or complete fasting.

People who have diabetes, cancer, heart disease, or an adrenal gland disorder have to be more cautious while going on an intermittent fasting protocol 

However, many other health conditions including Crohn’s disease, diverticulitis, and ulcerative colitis can benefit from intermittent fasting. Intermittent fasting has been shown to lower the levels of inflammatory hormones, which allows patients with these conditions to reduce their symptoms.

“One of the major keys to understanding fasting, to understanding really any diet, is understanding the role insulin plays

The hormone insulin, which regulates blood sugar levels, is produced by the pancreas. It is released into the bloodstream when you eat. eating. 

When insulin is released, it triggers the body to store energy in fat, Insulin makes fat, so the more insulin made, the more fat you store

When you are intermittently fasting, the moments when you’re not eating provide your body with the opportunity to reduce the levels of insulin, which in turn slows down the process of fat storage. 

When insulin levels drop, the process goes in reverse and you lose fat.

The two other hormones Ghrelin and leptin, also are involved. 

Ghrelin is the hormone that causes hunger and informs you that you’re hungry. “Some data suggest that intermittent fasting can decrease ghrelin,”

There’s also data that suggests the increase of leptin which is the hormone that promotes satiety. It’s the hormone that tells us when we are full

With greater leptin levels and less ghrelin the body is more full and less hungry, which can result in fewer energy consumed, and consequently loss of weight.

Benifits of fasting

Benefits of fasting

regulates body temperature

Fasting has many beneficial impacts on your body’s metabolism. The fasting diet regulates your body temperature by slowing down your metabolic rate. The slower your metabolic rate, the lesser food, and energy your body needs.

Since your body does not burn food quickly, you will have more energy.

This will enable you to exercise more and eat less. Weight loss from fasting is possible.

regulating your sugar levels

Another benefit of fasting is regulating your sugar levels in your body. When you are fasting, you keep your blood sugar at a normal level. This helps in regulating your diabetes.

Most diabetics are told to take their insulin dose every three hours before they go to bed.

However, when you are fasting, you keep your insulin dose to a minimum so your sugar level does not get affected.

increases BMR

Your body burns a lot of calories even while you are resting.

When you are fasting, your body does not burn calories but energy. More energy enables you to exercise more.

More exercise also enables you to burn more fat and calories even while your metabolism is slow.

boosts your immune system

Another great benefit of fasting is that it boosts your immune system. You get stronger by boosting your immunity system and you are able to recover faster from illnesses.

There are many benefits of a healthy and active immune system. For example, it prevents illness and stress and promotes weight loss.

Metabolic effects of fasting can also be obtained by persons who follow an accelerated weight loss diet.

The diet is called the rapid weight loss diet. It allows you to eat more than usual during the first two weeks.

You can get the protein and calories you need from all the raw foods that are consumed during this fast. This means you have to cook those raw foods which will help in retaining the nutritional value of the foods.

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