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Introduction: Intermittent Fasting
Intermittent fasting is a popular way to shed pounds, enhance health and unlock fast weight loss. It involves fasting for part of each day, then eating normally the rest of the time.
However, it may not be suitable for everyone. People with diabetes, kidney disease or heart issues should avoid taking this drug.
Lowers Insulin Resistance
Intermittent fasting (IF) is an effective treatment for type 2 diabetes and other chronic illnesses. IF works by decreasing calories, weight, and insulin levels while stimulating detoxification and healthy cellular function.
Insulin plays an essential role in controlling sugar levels in the bloodstream and its release into cells to help them absorb glucose. When this signal isn’t followed, it can lead to insulin resistance – when glucose can’t be properly absorbed by cells and stored as fat instead. Obesity plays a major role in type 2 diabetes as well as other serious health conditions such as heart disease.
Research has demonstrated that intermittent fasting can reduce body weight, improve diabetic parameters such as fasting glucose, insulin, HOMA-IR index and glycated hemoglobin. Furthermore, several studies have revealed oxidative stress to be an important factor in the progression of diabetes and other chronic illnesses.
Intermittent fasting has been found not only to reduce body fat, but it has been found to improve insulin sensitivity and glucose homeostasis by stimulating AMP activated protein kinase (AMPK). AMPK is an enzyme that responds to various signals like hunger or satiety.
Additionally, AMPK has been known to reduce inflammatory responses that could contribute to chronic disease. It also controls lipid synthesis and oxidation balance as well as mitochondrial activity within cells.
Research into the effects of intermittent fasting on diabetes has been done, but more work needs to be done in order to fully comprehend its advantages. Particularly, further investigation should determine if long-term effects can be observed among populations at high risk for diabetes and insulin resistance.
In September 2020, we conducted a review on the effects of various types of intermittent fasting on diabetes parameters. To answer our research question: “How do different types of intermittent fasting affect diabetic parameters among overweight or obese individuals,” we searched PubMed and Scopus databases for published articles and reviewed those that contained full text.
Increases Fat Burning
Intermittent fasting is becoming an increasingly popular trend among those seeking to shed some pounds. It involves alternating daily or weekly cycles of eating and fasting, often combined with intermittent calorie restriction. Not only does it promote fat loss and burn calories more efficiently, but it may also improve other health indicators as well.
One of the primary advantages of intermittent fasting is its decreased sensitivity to insulin, a hormone responsible for controlling blood sugar levels. This can lead to an elevated resting metabolic rate (RMR) and enhanced fat burning ability.
Another advantage of fasting is that it elevates certain fat-burning hormones. These include insulin, human growth hormone (HGH), and norepinephrine; all essential for increasing lean body mass while burning excess calories.
Insulin also plays a significant role in controlling hunger. It suppresses ghrelin, the hormone responsible for producing hunger sensations, while increasing levels of satiety hormones like leptin which signal your brain that you don’t require food to maintain energy levels.
Fasting not only reduces insulin resistance, but it can also stimulate HGH production – essential for muscle building and fat loss. An increase in HGH also enhances protein and carbohydrate metabolism.
Additionally, fasting can cause gluconeogenesis – a process in which your body uses glycogen reserves in the liver and water stored within tissues to produce glucose for energy production. Once these are depleted, ketones take their place as fuel.
Intermittent fasting can help you lose weight depending on a number of factors, including your energy requirements, diet and activity level. Studies suggest that weight loss from intermittent fasting is as similar to that experienced when on a continuous calorie restriction diet that limits intake to 80% of total daily needs.
Intermittent fasting (IF) has many popular forms, such as alternate alternate day fasting fasting, in which you eat normally on fast days but restrict calories on non-fast days; 16:8 fasting, which requires only eight hours of food during an eight-hour window each day; and time restricted eating, where meals must fit within a specific time window each day and no outside meals allowed. Other IF options include the 5:2 diet which involves eating normally for five days prior to two days when restricting calories by 25% from your usual intake.
Reduces Inflammation
Intermittent Fasting can reduce inflammation by blocking the release of pro-inflammatory cells such as monocytes. While these immune system cells are essential for keeping us healthy, when too many or under certain circumstances they can do damage to the body.
Studies have demonstrated that intermittent fasting may help with chronic inflammatory diseases like arthritis and lupus. Furthermore, it has been known to improve heart disease, cancer, and diabetes.
One study discovered that fasting for 24 hours a week reduced inflammation and the amount of high-sensitivity C-reactive protein (hs-CRP) in the blood. Furthermore, people who were on this fasting diet for 4 weeks had significantly higher levels of galectin-3, a cellular repair protein linked to decreasing inflammation.
Research has also indicated that time-restricted eating may aid weight loss. This is likely because it decreases ghrelin, the hormone signaling hunger, and increases leptin, the hormone which tells your body when you’re full.
Fasting can also aid in controlling metabolism and digestion. It promotes a healthier microbiome and circadian rhythm, as well as helping to stabilize moods.
Fasting for health benefits should fit into your lifestyle and you understand its effects on your body. If uncertain, consult a qualified professional who can assess your needs and recommend an appropriate fasting regimen tailored specifically for you.
It’s essential to note that fasting has different effects on the body than other health strategies. If you suffer from adrenal fatigue, autoimmune disorders or other chronic conditions it’s wise to consult your doctor before beginning any fasting plan.
Fasting has many proven benefits for health, but it’s essential to exercise caution. Studies have indicated that fasting can have adverse effects on certain medical conditions like asthma if not adhered to properly. The same holds true for anyone living with an autoimmune disorder, chronic illness or disability.
Increases Endurance
Intermittent fasting is a dietary strategy in which you restrict your food intake for short periods of time each day. The 16:8 diet is one popular type, requiring only a few small meals during a set time period each day. The key to successful fasting lies in finding a pattern that suits your individual needs and avoiding temptation to overeat during meal times.
Researchers from the University of Maryland in Baltimore recently investigated the effects of time restricted eating (TRE) on endurance performance in mice. Two groups were studied; control (CTRL) with no restrictions on food intake and exercise (EX) which ate as much as they wanted each day but also ran on a treadmill for 45 minutes daily.
The EX mice displayed a remarkable increase in oxygen consumption (VO2 max) when compared with their CTRL counterparts, although this improvement did not translate to an equivalent increase in heart rate (HR) or respiration rate (RR). It’s therefore no surprise that those exercising also had better overall performance results.
Athletes should seek medical advice prior to beginning any TRE regimen, particularly those with heart disease or diabetes. Women who are pregnant or breastfeeding also should avoid TRE. No matter your individual health conditions, a registered dietitian or doctor can offer insight into the best approach for you. Hydration has also been known to improve performance; thus, adding water into your daily regimen will be beneficial. For best results, combine TRE with other fitness activities like weight training for optimal effects.