Benefits of fasting and how it can help you to lose weight

Table of Contents

• Introduction
• What is intermittent fasting
• How does intermittent fasting work
• Intermittent fasting benefits
• Fasting and Weight loss
• Final thoughts
• FAQ’s
• References

Introduction

Fasting is the abstinence from all or specific drinks and foods for a particular period. Fasting is very popular worldwide due to its health benefits, and it also plays a role in many religions and cultures.

Generally, most fasts are performed over 24 to 76 hours. Whereas in intermittent fasting, there is cycling in time of fasting and eating. Besides, it ranges from a few hours to a few days at a specific time.

“It’s vital to note that fasting isn’t beneficial for everyone. For example: breastfeeding moms, pregnant ladies, and people having eating disorders. Make sure to consult doctor before making the decision”. Mark Hyman

What is intermittent fasting?

Most diet plans focus on what we are eating, whereas intermittent fasting is all about where you eat. In intermittent fasting, you have to eat at a specific time. Fasting for a particular time or having one meal for a couple of days benefits from burning fat.

Nowadays, the 24/7 internet, TV, and entertainment make us awake for longer hours. We mostly sit back and snack all night, which harms our health. Besides, these extra calories and less activity increase the risk of type 2 diabetes, obesity, heart issues, and many other health complications. Scientific studies show that intermittent fasting is beneficial in reversing the trend.

How does intermittent fasting work?

There are many ways of intermittent fasting, but all of them are based on choosing a specific time to eat fast. For example, you can try eating only for 8 hours and fast for the rest of the day. There are many types of intermittent fasting schedules.

After a few hours without food, the body uses its sugar stores and burns body fat. It is known as metabolic switching.

Intermittent fasting benefits

Intermittent fasting has many more benefits than burning body fat. Here are some of the main health benefits of intermittent fasting.

• Thinking and memory : Intermittent fasting benefits working and verbal memory in adults.

• Diabetes and Obesity: As mentioned above, intermittent fasting is beneficial in weight loss and lowers blood sugar levels.

• Physical performance : Intermittent fasting does help with weight loss and, at the same time, maintains muscle mass.

Heart health : Intermittent fasting maintains the blood pressure levels that automatically take part in the improvement of heart health.

Fasting and Weight loss

Fasting supports weight loss by boosting metabolism and limiting the daily calorie intake. Most dieters are picking fasting to drop a few pounds quickly and easily. Abstaining from certain beverages and foods decreases the daily calorie intake and result in weight loss over time.

Research shows that short-term fasting increases the level of neurotransmitter norepinephrine by boosting metabolism that enhances weight loss. Another study proves that a whole day of fasting can reduce weight by up to 9% and decreases body fat over 12 to 24 weeks.

Fasting is much more effective than calorie restriction for fat loss and simultaneously preserves muscle tissue.

Final Thoughts

Fasting is a common practice associated with several potential health benefits like improved blood sugar levels, brain functions, weight loss, cancer prevention, and heart health.

From water fasting to calorie restriction and intermittent fasting, a wide variety of fasting methods can fit nearly everyone’s lifestyle.

Incorporating a healthy lifestyle and nutritious diet into your daily routine can benefit your overall health.

FAQ’s

• How much weight can I lose with intermittent fasting in a month?

Like any other diet, you must remain consistent and make lifestyle changes to get results. Intermitting fasting may take a few weeks to drop the first pounds. However, once you have started, you can lose a pound weekly. Some people lose up to 10 pounds every month.

• How long should I do fasting for weight loss?: According to the research, fasting for 10 to 16 hours benefits the body by turning its stored fat into energy. It releases ketones in the bloodstream, which help weight loss.

   

  References

  https://www.ncbi.nlm.nih.gov/pubmed/26374764

  https://drhyman.com/blog/2021/01/20/podcast-ep154/

  https://drhyman.com/blog/2019/04/16/an-intro-to-fasting/

  https://drhyman.com/blog/2022/01/10/podcast-ep477/

  https://www.bouldermedicalcenter.com/6703-2/