According to Scientific American, there was a mouse study in 2003 completed by Mark Mattson, who is the head of the National Institute on Aging’s neuroscience laboratory. Mattson found that mice fasting regularly made them healthier on some levels than the mice that were continuously calorie restricted. These mice also had lower glucose and insulin levels in their blood, showing a reduced likelihood of diabetes and a greater sensitivity to insulin.
It was an example of the health benefits of intermittent fasting. The concept of this type of fasting involves skipping a meal or two on various days of the week or multiday fasts that can go longer. Those who are overweight that seek to cut their calories by 20 percent every other day can expect to lose eight percent of their weight during an eight week period. They also tended to have less inflammation. Before understanding each and every benefit to intermittent fasting, recognizing what you should and should not do is essential to being successful in becoming more fit in your body and mind.
When you are fasting on different days, you can eat virtually whatever you want to. There is no limit to what you can and cannot do when you are not fasting. However, you should stick to healthy foods across the board most times while also making sure you do not divulge too much into processed foods or dessert that could upset your ability to be successful in this endeavor. The 5:2 Fast Diet, for example, mandates you only eat five days a week and fast the last two days. Women are only allowed to get around 500 calories while men cannot go more than 600. Such numbers represent only a quarter of the amount you usually eat on days you are not fasting on.
To keep yourself feeling full, relying mostly on coffee, tea, and water to skip most of your calories can be a huge challenge. Creating a balanced meal plan and knowing to eat in moderation on the days you are not fasting may not be easy whatsoever. Continuing your regular shopping and cooking is only restricted to healthy foods for the most part. You cannot divulge into any packaged meals or food. Exercise could be something you consider but you may wish to limit it to things like cardiovascular biking exercise where you can still maintain muscle mass during your fasting.
Depending on which food you choose to eat, it might determine whether or not you face any side effects such as weakness, headaches, and fatigue. Your food restrictions, whether they be vegan, vegetarian, or something else, could play a big role in this. At the end of the day, you are the arbiter of what you eat. No one else is telling you what you can and cannot consume but different things you eat could have different consequences for your intermittent fasting goals.
There are a number of health benefits to involving yourself in intermittent fasting, the first obvious one being weight loss. Simply put, by eating fewer meals each week, you will end up losing weight because will not have as many calories coming into your body. Such fasting can enhance your hormone function in causing weight loss to happen. A weight loss of three to eight percent over three to 24 weeks can happen. People might also be able to lose around four to seven percent of the circumference of their weight, showing they may be able to lose belly fat.
You could face muscle loss if you did intermittent fasting, however. It’s important to pay attention to the negative side effects of potentially taking part in this fasting. With the onset of type 2 diabetes, you may be happy to hear that you could reduce your potential of getting it by taking part in intermittent fasting. Oxidative stress can lead to multiple chronic diseases as well as aging too. Such fasting could enhance your body to be able to reduce the oxidative stress that it has to deal with.
Your brain could be protected from Alzheimer’s disease because of intermittent fasting. With no cure that is available, taking all measures to protect yourself from this debilitating disease is essential. There were many case studies done that showed this to be the case. The idea of losing your memories and not remembering what is happening or where you are can be scary and frightening. Luckily, daily short-term fasts could improve against Alzheimer’s symptoms in nine out of 10 patients.
While the habit of going through a fast might be challenging, there are many more benefits than negatives to going through intermittent fasting. You could be a better person for having gone through intermittent fasting at the end of your journey, whatever your goals are for it.