10 Things You Need To Know Before You Try Intermittent Fasting
Fasting has been around for thousands of years. Intermittent fasting, or the 5:2 diet, is a new way that people are keeping their weight in check. The concept of intermittent fasting is that you eat normally for five days out of the week then fasting for two.
Who Shouldn’t Fast
If you’re hypoglycemic, diabetic or pregnant you should not fast
You are better off avoiding intermittent fasting if you are hypoglycemic, diabetic, pregnant or are breastfeeding. Make sure you have normalized your blood glucose and insulin levels. Women who are pregnant or breastfeeding should not fast because the baby needs a lot of nutrients before and after birth that they count on the mother to provide.
Lower insulin and higher growth hormones facilitate fat burning
Short-term fasting increases your metabolic rate by 3-14%, helping to increase weight loss. As long as you’re not overeating to compensate for the days that you fast, it can cause weight loss of 3-8% in only a few weeks.
Boost Your Mood
Fasting may improve your mood.
Studies showed that people who participated in intermittent fasting were able to sleep better, higher energy and concentration.
Fasting makes our bodies go into “repair” mode
Everyone naturally produces IGF-1 hormone. As you get older in life, it can speed up the ageing process and onset other age-related diseases. Fasting inhibits the IGF-1 production in your body and allows your body to rebuild its cells more effectively.
Your body also induces important cellular repair processes that help remove waste material from your body called autophagy.
Fasting will increase your insulin sensitivity and mitochondrial energy
Not only does fasting help increase insulin sensitivity and mitochondrial energy efficiency, it helps retard ageing and disease. Blood levels of insulin drop dramatically which causes fat burning. Human growth hormone can increase as much as five-fold, facilitating fat burning and muscle gain.
This can also help lower your risk of Type 2 Diabetes. Studies have shown that fasting reduces blood sugar by 3-6%.
No Diet Restrictions
You can eat what you want
The majority of people who try to lose weight end up putting it back on over time. Diets cut down on the foods they eat and eventually they return to their normal eating habits. The 5:2 diet allows you to continue to eat everything you want it just reduces your caloric intake for two days out of the week. As long as you’re eating in moderation and have a healthy diet.
Helps cells regulation
Oxidative stress causes aging and other chronic diseases and damages the molecules in your body.
Fasting induces the cellular stress response. Similar to exercise, making your cells up-regulate, increasing their capacity to cope with stress and resist disease. Intermittent fasting has also been shown to help fight inflammation, which is a key driver to the most common diseases.
Less Health Problems
Limiting access to food certain hours
At Salk’s Regulatory Biology Laboratory, they showed that limiting when you consumed food for 8 hours a day versus those who had access to food all hours of the day stayed lean and did not develop health problems like high blood sugar or chronic inflammation.
“[Time-restricted feeding] is a nonpharmacological strategy against obesity and associated diseases.”
Intermittent fasting can decrease the number of risk factors related to heart disease
Blood pressure, LDL cholesterol, Blood triglycerides, inflammatory markers and blood sugar levels will all benefit from short-term fasting.
Studies have shown increased levels of brain hormones
Intermittent fasting may increase growth of new nerve cells which helps with brain function. It can also increase levels of the brain hormone brain-derived neurotrophic factor (BDNF). Animal studies have shown it also protects against brain damage from strokes