The Benefits of Intermittent Fasting: What You Need to Know

In a time when more and more people are focusing on their health and wellness, different dieting techniques seem to come and go every week.

While fad diets typically don’t last, much like their results, those that have proven effective have the power to stand the test of time. One such example of a proven method of weight loss is intermittent fasting.

Undoubtedly, you’ve heard about some of the most popular weight-loss techniques that are floating around right now, including the use of certain medications that are targeted toward diabetics.

However, if you pay attention to the seemingly endless commercials, you’ll notice that the fine print at the bottom of the screen says that patients who stop using those medications are likely to regain the weight that they lose while taking them.

If you want to get the weight off and keep it off, you’re looking for more of a lifestyle change than a quick fix. That’s why intermittent fasting continues to be one of the most popular choices for people who want to get in better shape.

Today, learn more about some different strategies for intermittent fasting and the benefits of applying them to your life. Whether you’re trying to get back into your favorite old pair of jeans, or you want to drop some weight and become the healthiest version of yourself, intermittent fasting benefits are great motivators.

What is Intermittent Fasting?

Before we fully dive into the benefits of intermittent fasting, it’s important to understand what the process looks like. While many diets focus on cutting calories, avoiding certain food groups, or taking in more protein, intermittent fasting focuses more on when you eat than what you eat.

One of the most popular intermittent fasting structures is known as the 16/8 method. This strategy involves fasting for 16 hours out of the day and then doing all of your eating within that eight-hour window. Some people choose to eat between noon and 8 PM before fasting between 8 PM and noon the following day.

If timeframes don’t work for you, there are other strategies that you can implement. Some people who want to start intermittent fasting but have inconsistent schedules opt for something known as the 5/2 method.

Instead of fasting completely, this strategy means that you eat normally for five days each week and then significantly cut calories on the other two, taking in as little as 500 calories on those other two days.

You can also use something known as the eat-stop-eat method. If you choose this strategy, you’ll do a total fast twice a week. So, if you finish your last meal at 8 PM on Wednesday, you won’t eat again until 8 PM on Thursday. You could then do another fast between Monday evening and Tuesday.

Now that you have some different options for how you’re going to start fasting, let’s look at the benefits provided by this popular method.

Improved Fat Burning

When you fast, your body’s metabolism shifts. Instead of having access to a constant supply of food to fuel itself, your body will start using stored fat instead of the glucose that it typically gets from food.

When your body uses stored fat to perform its tasks, you’ll notice that you burn more fat than you were. Not only does this facilitate weight loss, but it also addresses those “problem areas” where fat tends to gather.

There are also studies that indicate that consistent fasting speeds up your body’s metabolism by as much as 14%! This allows your body to burn more fat, even when you’re resting. While you should certainly incorporate some physical activity along with your intermittent fasting, being able to burn fat while resting is an incredible benefit.

Finally, intermittent fasting can change your body’s hormonal balance, which has a direct impact on every system in your body, including how you process calories and other nutrients. Insulin levels drop when you’re fasting, which makes it easier to burn fat.

Also, norepinephrine, which is a fat-burning hormone that the body naturally produces, increases when you’re fasting.

Improved Brain Health

While you may think of intermittent fasting as a good way to lose some weight, its benefits go far beyond your waistline and the number on the scale.

People who fast regularly have been proven to have better memory and improved cognitive function, and are less likely to experience neurocognitive diseases such as Parkinson’s and Alzheimer’s later in life.

Brain-derived neurotrophic factor (BDNF) is a protein that supports brain health by promoting the growth of new neurons in the brain. This protein also creates a protective coating around existing neurons, allowing you to process information quicker, which aids in learning new tasks and becoming better with existing skills.

Your brain regularly goes through a process called autophagy, during which damaged proteins and cells are removed from the brain.

Not only does clearing out this debris improve cognitive function, but it also helps you avoid neurodegenerative diseases in the future. Fasting can help your brain go through this process more often, serving as a sort of housekeeper for your brain.

Enhanced Heart Health

On a global scale, heart disease is the leading cause of death. Intermittent fasting has been proven to improve heart health by lowering the amount of bad cholesterol in your body. Bad cholesterol, or LDL, forms a layer of hardened material along your arteries.

This leads to high blood pressure and can result in your heart working harder than it should to pump blood to the rest of your body.

Additionally, fasting makes it easier for blood to pump away from the heart in the arteries while also making it easier for blood to get back to the heart through the veins. This happens because fasting, which typically results in weight loss, promotes elasticity in the blood vessels.

Boosted Insulin Sensitivity

If you or someone in your life deals with Type 2 diabetes, you’re probably somewhat familiar with insulin.

Without diving into exactly what insulin is and how diabetics struggle with insulin production, your body derives insulin from food. People who require insulin injections do not produce enough insulin and need an outside source.

There is a direct link between obesity and insulin deficiency, which is why many physicians who recognize the signs of prediabetes in a patient encourage them to change their diet and start getting regular exercise.

When you fast, your body produces more insulin, which not only helps with fat burning but also prevents sudden spikes in insulin levels in the body.

Some studies indicate that intermittent fasting can reduce average blood sugar levels by up to 6%. Additionally, it drops fasting blood glucose levels by anywhere from 20-31%. Mitigating the risk of diabetes not only protects your heart, but is also shown to improve pancreatic and kidney health, eyesight, and brain health.

Start Slow

If you’ve decided to start fasting intermittently, it’s a good idea to start slow. You may not be ready to go a full 24 hours without food, especially if you’ve never done something like this before.

Be willing to start slow and build yourself up to a stricter, more extreme fasting schedule. It’s also a good idea to talk to a healthcare professional before you start fasting.

Depending on your current medical conditions, your primary care provider (PCP) can help you choose a plan that won’t make any of your current issues any worse.

Intermittent fasting is a proven method of losing weight. Start slow and be patient with yourself. This is a marathon, not a sprint.