For most westerners, fasting is a new trend that is recognized as a method to lose weight. However, it was not always like that.
Fasting has been around for centuries, and it is still practiced in many cultures for many different reasons.
Traditionally, medical science was more focused on the risks associated with fasting. However, this is changing, and the health benefits of fasting are becoming increasingly accepted.
In this article, we explain why.
The Benefits of Fasting
Fasting cycles, such as intermittent fasting, have many scientifically proven health benefits. These benefits come from the change in the way our body metabolizes food. The metabolic effects of intermittent fasting are best observed through weight loss and reduced insulin resistance which can result in the improvement of certain cardiovascular conditions and diabetes.
1. Reduced Insulin Resistance
In a common diet, insulin levels rise to regulate blood sugar spikes after eating. Fasting helps blood sugar levels to remain more stable and therefore decreases insulin resistance.
Decreased insulin resistance makes the body more sensitive to the effects of this hormone. Allowing glucose to be turned into energy without big changes in blood sugar levels. This decrease lowers the risk of diabetes.
2. Weight Loss
Less food eaten equals less calorie intake. This is the math behind fasting-induced weight loss. However, fasting also boosts the metabolism and promotes the use of deposited fat for energy while preserving muscle mass.
Increased Human Growth Hormone Secretion
Fasting stimulates the secretion of the human growth hormone (HGH). Essential for:
- Development of the body
- Overall health
- Cell reproduction
- Muscle tissue maintenance
All these factors are very important for the success of every weight loss program.
4. Improved Cholesterol Levels
The use of fat for energy helps to lower the levels of triglycerides and LDL cholesterol (“bad cholesterol”) in the body. In this way, fasting helps to lower the risk of diabetes, hypertension, and heart-related diseases.
5. Brain Function Boost
Intermittent fasting helps the process of nerve cell generation. Resulting in an improved cognitive ability (brain function boost). It also slows down neurodegeneration (aging of the brain). Because of its benefits for brain health, fasting is often used as a part of the treatment for certain types of epileptic seizures.
The potentially positive effects of fasting on the damage caused by Alzheimer’s and Parkinson’s disease are a subject of present scientific research.
Risks Associated With Fasting
Fasting for long times can result in the accumulation of health problems due to starvation, even death. For this reason, we will not discuss such extreme examples of fasting.
Intermittent fasting can be dangerous if some underlying conditions are present. Especially if the person fasting belongs to one of the high-risk groups, like:
- Children
- Pregnant and breastfeeding women
- Diabetics and people with blood sugar-regulating problems
- People with hypotension (low blood pressure)
- Underweight people
There are also some risks of fasting that can affect healthy individuals:
- Hunger is the most obvious and common risk related to fasting. Luckily, for most people hunger only lasts for the first week. After this period the body gets accustomed to the reduced quantity of food and switches the primary energy source from glucose to fat.
- Binge eating is a risk related to hunger. It is an urge that requires mental strength to resist, or it can easily turn your attempt at fasting into weight gain.
- Weakness, headaches, and fatigue. These symptoms are temporary, usually they last for the first 2 or 3 days.
- Dehydration is one of the more severe risks while fasting, but you can avoid this easily by drinking more water.
- Low blood sugar. Monitor blood sugar levels regularly during the period of fasting. Even though fasting has a positive effect on insulin resistance, it can cause blood sugar to drop to dangerous levels.
Fasting, The Final Word
Fasting is a well-proven weight loss method. Even from a mathematical point of view, it is easy to understand why a low-calorie intake leads to weight loss. However, fasting seems to have a deeper and important influence on metabolic processes that take place inside the human body. Currently, this influence seems to bring more benefits than risks. Because of its promising potential, fasting is still a subject of medical research.
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