Most people are fasting to maintain their health and fitness. . Intermittent fasting is the suggested fasting method for it. Intermittent fasting includes the limitation of hours you can eat in specific windows of time. It doesn’t tell you what to eat only when to eat. The cycle through periods of eating and fasting. Normally, during your eating window, you can eat whatever you want. So, it’s easier to tweak and fit in with your schedule.
This is the Beginners Guide to Fasting. For centuries, our ancestors fasted regularly. Without any convenience of a refrigerator or supermarkets that are now available for everyone in their reach, humans have developed to function without food for a long period of time. Fasting is frequently done for religious or spiritual reasons, as well.
The word fasting can sound dangerous. But, since we sleep for about nine hours of the day, we already naturally fast for a longer period of time of the day. With intermittent fasting, this window is just longer little bit from normal sleeping time.
When you are fasting, in that period of time the idea is to go without consuming any food or beverages with calories. But, there are some drinks that you can have while fasting, such as:
- Water
- Apple cider vinegar
- Black coffee
- Vegetable or bone broth
- Tea: green, Oolong, black and herbal
5 HEALTH BENEFITS OF INTERMITTENT FASTING BACKED BY SCIENCE:
While the research is still comparatively limited, there have been some promising primary results that will be shown after some period of time after started fasting these results are:
1. SUPPORT WEIGHT LOSS
Weight loss is one of the main reasons people start intermittent fasting. Usually, when you eat less meals, you’re taking in less calories and started losing weight. One study shows that short-term fasting raises your metabolic rate, which helps you to burn even more calories from the body.
After reviewing the results of some researchers we found that any version of intermittent fasting is helpful for weight loss. On regular basis, the weight loss range is from 1.4% to 10%.it also shows that most people lost 5-8% of fat around their waist area. There is a link between harmful fat around the belly that can be a higher risk for heart disease.
2. GOOD FOR THE BRAIN
This fasting is good for the human body and the brain. It can be helpful in increasing the growth of new nerve cells, helping brain function. It helps to enhance brain health by reducing oxidative stress and controls inflammation and blood sugar levels.
Oxidative stress talks about an imbalance of free radicals in the body. On the brain, the effects of oxidative stress can lead to neurodegenerative conditions like Alzheimer’s disease and Parkinson’s disease. Stress can cause more effects on the brain and heart of people.
3. REDUCE OXIDATIVE STRESS AND INFLAMMATION
Oxidative stress can harm cells, proteins, and DNA that can contribute to the aging process. Both inflammation and oxidative stress are the main reasons for many common diseases. Intermittent fasting may raise the body’s resistance to oxidative stress and help fight inflammation.
4. BENEFIT HEART HEALTH
Now a day’s Heart disease is widespread, everybody is struggling with it, and it is the world’s biggest killer now. Intermittent fasting can be helpful in improving several markers of heart disease like blood pressure problems, total cholesterol, blood sugar levels, and inflammation. Healthy blood pressure levels are important for a happy heart. If you keep your blood pressure normal that will keep your heart in good condition.
5. REDUCE INSULIN RESISTANCE
Some diabetes patients use insulin to control the sugar level in their bodies. But in some cases, human bodies are insulin resistant. Insulin resistance means that the human body can’t respond to insulin properly. This can cause high blood sugar levels, setting up a body for type 2 diabetes and heart disease.
Intermittent fasting can help to decrease insulin resistance and stabilize blood sugar levels. By limiting calories through fasting encourages sugar insulin levels to fall. Anything that can help to lessen insulin resistance should have low blood sugar levels. This can help humans to protect against type 2 diabetes in the future.
