Fasting a word often associated with hunger, and hunger a word associated with poor health and malnourishment. Right? No fasting doesn’t always mean hunger. Fasting can do a lot more than just make you hungry. It can rectify your metabolism, it can burn your fat, it can regulate your hormones, it can control your blood sugar and it can make you a healthier person. Intermittent Fasting
Fasting has been endorsed by many religions. This to the believers mean that fasting has been encouraged by God himself. Yet, another reason to learn all the benefits of fasting. If you are an active internet user, you must be familiar with the term “intermittent fasting”. ‘
Like all other things related to diet, this too is associated with weight loss only. But the benefits of fasting exacerbate weight loss.
Intermittent fasting is characterized by fasting with some non-fasting windows. There are various ways and forms of intermittent fasting. Intermittent fasting itself doesn’t specify, which foods to eat in the non-fasting window. But this can be specified if you consult a nutritionist.
How To Fast
Depending upon your personal goals, needs, and wants, you can choose from a number of effective fasting methods. All of these require you to split the day or week into eating and no eating windows. In the fasting window, you are not supposed to eat and drink anything that contains even minimum calories. You can have zero-calorie drinks like black coffee and green tea.
1. The Leangains Protocol:
This is more commonly known as the 16/8 method of fasting. This method involves a 16 hour fast with an 8-hour non-fasting window. Usually, people skip breakfast but you can skip any meal depending upon your routine.
2. The 5:2 diet
In this method, you are supposed to consume only 500-600 calories for two days a week and the rest of the days you are supposed to eat as usual. This method is not very effective for weight loss or sugar control but has its own benefits.
This involves a day of fasting and non-fasting. You are supposed to fast for 24 hours for one to two days a week and eat as usual on the rest of the days. A 24 hour fast might be difficult for you to follow.
You are allowed to eat whatever you want in the non-fasting hours or days. But it is best to stick to healthy foods. If you are seeking weight loss, a healthy calory restricted diet will show you results way sooner than otherwise.
Effect of Fasting On Your Body
Intermittent fasting can do wonders for your body. It affects every cell and organ positively unless you have an underlying medical condition. So it is always wise to consult a nutritionist before making any dietary change.
- Human Growth Hormone: Fasting drastically affects the amount of Human Growth Hormone (HGH). The levels of HGH can increase up to 5 folds if you fast. This hormone helps in fat loss and muscle gain.
- Insulin and Glucose: Fasting improves insulin sensitivity. It also drastically lessens the amount of glucose in the blood. The overall decrease in blood insulin levels makes the stored fat more accessible to the cells.
- Better Gene Expression: Fasting is also associated with better and regulated gene expression. These genes are often related to protection against disease and longevity.
- Cellular Repair Process: Fasting also initiates a cellular repair process. The cells digest and remove dysfunctional proteins inside the cells.
Benefits of Fasting
1. Weight loss:
Intermittent fasting shows a prominent effect on weight loss. If you are already on a weight-loss diet, fasting will increase the effect 10 folds. Fasting leads to an automatic reduction in caloric intake. It also stimulates the release of fat-burning hormones like HGH and norepinephrine. Fasting also lowers blood glucose, and insulin sensitivity, both of which assure weight loss.
During the fasting window, your body becomes a fat-burning machine. As there is no provision of calories from outside, your body starts to burn fat to get the required energy to function.
2. Insulin Resistance
If you have diabetes or insulin resistance, intermittent fasting can help a bundle. It will lower your sugar by 3-6% in the no fasting windows, and 20–31% in the fasting hours. It can be reliable prevention against type 2 diabetes, even if you are at high risk.
3. Heart health
Fasting coupled with a heart-friendly diet can do nothing, but good to your heart. It may reduce your LDL (bad cholesterol) levels. It can also reduce inflammatory markers. triglycerides, and blood sugar, all of which are a risk to your heart health.
4. Chronic Diseases
Intermittent fasting has been shown to decrease inflammatory markers. This reduction can prevent you from various chronic diseases.
Keep In Mind
Although intermittent fasting can change your diet game, it’s important that you couple it with some other essential dietary and lifestyle changes. There is so much fasting can do on its own, so a healthy diet is primitive for a healthy body. To get healthier you should consult a nutritionist through Marham.pk.