Summary
Intermittent fasting has gained significant popularity due to its potential health benefits, ranging from weight loss to improvements in blood cholesterol, blood sugar, and insulin resistance. The concept can be followed through various methods such as time-restricted eating (16:8, 14:10), alternate day fasting (5:2), or the fasting mimicking diet (one meal a day). However, to successfully lose weight or achieve other health improvements, it is essential to replace large 1,000 calorie meals with smaller ones while maintaining a healthy diet.
The 2020 meta-study by the National Institutes of Health (NIH) showed that intermittent fasting has positive impacts on conditions like obesity, diabetes, cardiovascular disease, cancers, and neurological disorders. Besides, when the body burns fat, it releases ketones, which trigger a defensive state providing various health benefits. One notable benefit of intermittent fasting is smoother muscle repair and building, as seen in studies on metabolic stress. Intermittent fasting can even complement exercise in muscle building.
Intermittent fasting encompasses multiple subtypes (5:2, 16:8, OMAD, and the Warrior Diet), making comparisons across studies more challenging. Besides, since several studies have been conducted on mice and rats, the results may not directly apply to humans. Despite this, some common positive health outcomes have emerged, including improved metabolism, intestinal function, reduced risk of disorders like type 2 diabetes, obesity, and colon cancer, and decreased symptoms related to cardiovascular diseases and diabetes.
Moreover, in both mice and humans, intermittent fasting has been linked to potential neurological benefits, like reducing oxidative brain damage and possibly decreasing Alzheimer's disease symptoms. It also improves cognitive performance, mitochondria function in the brain, and aids neurogenesis.
Circadian rhythm fasting, another subtype of intermittent fasting, advocates for earlier eating hours and reduced food intake in the evening. In mice, this method resulted in up to 35% longer lifespans compared to those with regular time-restricted feeding. This could potentially add 27 years to a person's life if they adopt circadian rhythm fasting.
It is essential to consult a healthcare professional before embarking on intermittent fasting, especially for those living with diabetes. To achieve long-lasting weight loss and overall health improvements, individuals must create a new relationship with food and maintain a positive attitude towards their dietary choices.
