10 Reasons To Practice Intermittent Fasting

Fasting is the practice of abstaining or reducing consumption of food, drink or both, for a specific period of time. Everyone fasts for at least some part of the day.  Generally the eight or so hours one spends sleeping every night.  Physiologically, fasting can refer to a person’s metabolic status after not eating overnight or even the metabolic state after the complete digestion of a meal.  Once you’ve gone 8 to 12 hours without eating, the body enters a state of “fasting.”   Intermittent fasting has many health benefits. Not least of which is weight loss, a better skin, heart health and improved longevity. Jess Miller explains.

The practice of fasting can lead to a number of metabolic changes within the body. These changes typically begin approximately three to five hours after eating, when the body enters a “post-absorptive” state. Rather than the state of ongoing digestion. This is when eating frequent meals means the body is always involved in some sort of digestive activity.

Whether you practice more long-term fasting for health reasons or for spiritual reasons, most people will have to fast at some point for medical reasons. Patients undergoing surgery or other medical procedures that require a general anaesthetic will usually fast prior to the treatment. In fact, individuals also practice fasting before undergoing a number of other medical tests. These include cholesterol testing, blood glucose measuring, or a lipid panel.

The Benefits Of Intermittent Fasting

1. Weight Loss

Instead of running on fuel from the food you just ate, fasting allows your body to tap into reserves.  Fat which accumulates in the body is burned whenever food supply grows scarce. This results in a slow, steady weight loss that can be a real benefit.

Since fasting is often incorporated as a lifestyle change instead of a temporary fix, this type of diet is much more sustainable than many other “crash diets.” In fact, many studies support the practice as a valuable, reliable tool for weight loss and weight maintenance. Initially you’ll see a marked weight loss as a result of losing water weight. However, according to the author of Eat Stop Eat, each day you fast will show a loss of 0.5 pounds of true body fat.

2. Improved Tolerance Of Glucose

For diabetics, fasting can be a fantastic way to normalize glucose and even improve glucose variability. Anyone looking for a natural way to increase insulin sensitivity should attempt an intermittent fast. The effects of fasting can make a difference in how your body processes glucose.

Generally, insulin resistance is the result of accumulation of glucose in tissues that aren’t built for fat storage. As the body burns through stored fuel in the form of body fat, that excess accumulation becomes smaller and smaller. This allows the cells in your muscles and liver to grow increasingly responsive to insulin.

3. Boosts Metabolism

Part of the reason intermittent fasting helps you lose weight is due to the restriction of food, followed by regular eating, helps stimulate your metabolism. While long-term fasting can actually slow your metabolism, shorter fasts promoted by intermittent fasting have been proven to increase metabolism. In fact as much as up to 14 per cent, reported by one study.

This is also a more effective tool than long-term calorie restriction, which can often wreak havoc on the body’s metabolism. Weight loss often goes hand in hand with muscle loss. And since muscle tissue is what burns through calories, having less muscle leads to a drop in your body’s ability to metabolize food. Intermittent fasting keeps your metabolism running smoothly by helping you maintain your muscle tissue as much as possible.

4. Improves Longevity

Research from scientists at the University of Chicago revealed that intermittent fasting can “delay the development of disorders that lead to death.  There’s evidence that people who fast regularly can enjoy a longer, healthier life than people who eat a regular three meals a day. Or those who follow a traditional restricted-calorie diet.

Head of the National Institute on Aging’s neuroscience laboratory, Mark Mattson,  says the mild stress that intermittent fasting puts on the body provides a constant threat. This increases the body’s powerful cellular defenses against potential molecular damage. Intermittent fasting also stimulates the body to maintain and repair tissues. It’s anti-aging benefits, keep every organ and cell functioning effectively and efficiently.

5. Understanding Hunger

It’s important to learn how to accurately decipher the signals your body gives you. Intermittent fasting is a great way to understand the cycle of hunger. Before true hunger sets in and the body, if not fed, enters starvation mode, you’ll feel pangs of “hunger” that can generally be attributed to psychological cravings. This emotional desire is confused with hunger all the time. Fasting will give you the opportunity to experience real “hunger pains” in the stomach, and even withdrawal and detox symptoms associated with our usual consumption of processed foods.

You’ll also develop a deeper appreciation of food. If you’ve ever eaten after a period of “true hunger,” you’ll know what eating is supposed to feel like.  Each bite tastes more delicious than the last, and you’ll experience a sensation of deep contentment and pleasure. It’s absolutely worth the hunger you endured to get here.

6. Establishes Routine

Unless you’re following a random fast type of diet, having strict eating times followed by periods of fasting can help your body develop a solid routine. You’ll be able to recognise your own hunger cycles, sleep more soundly and start scheduling appointments during convenient hours. It can be difficult to establish this routine at first, especially if you have a family or an inflexible work schedule. However, once you’ve developed a consistent plan, you’ll soon start to see all the ways a set routine can benefit your life and your health.

7. Stimulates Brain Function

A study, tabled at a meeting of the Society for Neuroscience in 2015, revealed that intermittent fasting may have “enormous implications for brain health.”  The study, was undertaken on both humans and animals. It showed fasting stimulates the brain in a number of different ways: promotes the growth of neurons, aids in recovery following a stroke or other brain injury, and enhances memory performance. 

Intermittent fasting may help decrease a practitioner’s risk of developing neurodegenerative diseases like Parkinson’s or Alzheimer’s. There’s also evidence to show that it may actually even improve both cognitive function and quality of life for people living with those conditions already.

8. Boosts The Immune System

According to scientists at the University of Southern California, fasting has the power to “regenerate the entire immune system” by boosting the body’s production of new white blood cells. This is how your body fights off infection. Fasting in cycles, enables your body to purge the damaged, old, or inefficient parts of the immune system, and replace them with newly generated immune system cells.

Studies showed that a 72 hour fast was even enough to help protect cancer patients from the harmful and toxic effects of chemotherapy treatments. These generally cause significant damage to the patient’s immune system. Though researcher’s need to conduct more clinical trials, many are confident that intermittent fasting could help immunocompromised individuals and the elderly.

9. Rejuvenates Skin

Acne sufferers know that one of the best ways to control bothersome skin conditions is through diet. Eating healthy, unprocessed foods and limiting the consumption of dairy products.

It’s no surprise, then, that if you are a regular intermittent fasting practitioner, the impressive benefits will show all over your glowing, radiant face. Food sensitivities are often the root cause for many of these conditions. Which can lead to inflammatory conditions and acne. After a fast, you should introduce foods one at a time and note any changes to your skin, so that you can accurately pinpoint which foods you should avoid.

Intermittent fasting also has a positive effect on your hair and nails, helping them grow healthy and strong. Not only will you feel good after incorporating intermittent fasting into your lifestyle, you’ll look great, too.

10. Improves Spiritual Well-Being

Almost every religion around the world practices fasting in one way or another. It’s no surprise, then, that a lifestyle which includes intermittent fasting could lead to a deepened sense of spirituality. Regular practitioners have reported feeling at peace during their fasts. And studies have proven that fasting can help regulate mood by reducing levels of anxiety and stress. In fact, fasting is a natural treatment that many healthcare professionals recommend for a variety of emotional and sexual problems.

Whether or not you fast for religious reasons, intermittent fasting will help you feel more connected to nature and the world around you. And importantly you’ll benefit from having a clear mind and a positive outlook. 

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Alternate-Day Fasting – A Comprehensive Beginner’s Guide

Alternate-day fasting is one way to do intermittent fasting.

On this diet, you fast every other day, but eat whatever you want on the non-fasting days.

The most common version of this diet actually involves “modified” fasting where you can eat 500 calories on fasting day.

Alternate-day fasting is a very powerful weight loss tool, and can help lower your risk of heart disease and type 2 diabetes.

Here is a detailed beginner’s guide to alternate-day fasting.

How to Do Alternate-Day Fasting

Alternate-day fasting (ADF) is an intermittent fasting approach.

The basic idea is that you fast on one day, and then eat what you want the next day.

This way you only need to restrict what you eat half of the time.

On fasting days, you’re allowed to drink as many calorie-free beverages as you like. Examples include water, unsweetened coffee and tea.

If you’re following a modified ADF approach, you’re also allowed to eat about 500 calories on fasting days, or 20–25% of your energy requirements.

The most popular version of this diet is called “The Every Other Day Diet” by Dr. Krista Varady. She also did most of the studies on ADF.

The health and weight loss benefits seem to be the same regardless of whether the fasting-day calories are consumed at lunch, dinner or as small meals throughout the day.

Studies show that many people find alternate-day fasting much easier to stick to than traditional, everyday calorie restriction.

Most of the studies on alternate-day fasting used the modified version, with 500 calories on fasting days. This is considered much more sustainable than doing full fasts on fasting days, but it’s just as effective.

In this article, the terms “alternate-day fasting” or “ADF” generally apply to the modified approach with about 500 calories on fasting days.

Bottom Line: Alternate-day fasting cycles between days of fasting and normal eating. The most popular version allows for about 500 calories on fasting days.

Alternate-Day Fasting and Weight Loss

ADF is very effective for weight loss.

Studies among overweight and obese adults show it may make you lose 3-8% of your body weight in 2–12 weeks.

Interestingly, ADF seems to be particularly effective for weight loss among middle-aged people.

Studies have shown that ADF and daily calorie restriction are equally effective at reducing harmful belly fat and inflammatory markers in obese individuals.

However, a 2016 review study concluded that ADF may be superior to daily calorie restriction diets, given that it’s easier to stick to, produces greater fat loss and preserve more muscle mass.

Furthermore, combining ADF with endurance exercise may cause twice as much weight loss than ADF alone and six times as much weight loss as endurance exercise alone.

In regards to diet composition, ADF seems to be equally effective whether it’s done with a high-fat or low-fat diet.

Bottom Line: Alternate-day fasting is very effective for weight loss and may be easier to stick to than traditional calorie restriction.

Alternate-Day Fasting and Hunger

The effects of ADF on hunger are rather inconsistent.

Some studies show that hunger ultimately goes down on fasting days, while others state that hunger remains unchanged.

However, research agrees that modified ADF with 500 calories on fasting days is much more tolerable than full fasts on fasting days.

One study comparing ADF to calorie restriction showed that ADF caused slightly more favorable changes in the satiety hormone leptin and the hunger hormone ghrelin.

Similarly, animal studies have shown that modified ADF resulted in decreased amounts of hunger hormones and increased amounts of satiety hormones than other diets.

Another factor to consider is compensatory hunger, which is a frequent downside of traditional, daily calorie restriction.

Compensatory hunger refers to increased levels of hunger in response to calorie restriction, which cause people to eat more than they need to when they finally “allow” themselves to eat.

Studies have shown that ADF does not increase compensatory hunger as much as continuous calorie restriction.

In fact, many people who try modified ADF claim that their hunger diminishes after the first two weeks or so. After a while, some find that the fasting days are nearly effortless.

However, the effects of ADF on hunger most likely vary by individual.

Bottom Line: The effects of alternate-day fasting on hunger are inconsistent. Studies on modified alternate-day fasting show that hunger decreases as you adapt to the diet.

Alternate-Day Fasting and Body Composition

ADF has been shown to have unique effects on body composition, both while you are dieting and during your weight-maintenance period.

Studies comparing traditional calorie-restricted diets and ADF show that they are equally as effective at decreasing weight and fat mass.

However, ADF seems to be more effective at preserving muscle mass.

This is really important, as losing muscle mass along with fat decreases the amount of calories your body burns on a daily basis.

One randomized controlled study compared ADF to a traditional, calorie-restricted diet with a 400-calorie deficit.

Both after an eight-week study and 24 unsupervised weeks, no difference was observed in weight regain between the groups.

However, after the 24 unsupervised weeks, the ADF group had preserved more muscle mass and lost more fat mass than the calorie-restricted group.

Bottom Line: Alternate-day fasting is more effective at preserving muscle mass during weight loss than other weight loss methods.

Health Benefits of Alternate-Day Fasting

ADF has several health benefits aside from weight loss.

Type 2 Diabetes

Type 2 diabetes accounts for 90–95% of diabetes cases in the US.

What’s more, more than a third of Americans have pre-diabetes, a condition in which blood sugar levels are higher than normal but not high enough to be considered diabetes.

Losing weight and restricting calories is usually an effective way to improve or reverse many symptoms of type 2 diabetes.

Similarly to continuous calorie restriction, ADF seems to cause mild reductions in risk factors for type 2 diabetes among overweight and obese individuals.

However, ADF seems most effective at lowering insulin levels and reducing insulin resistance, while only having a minor effect on blood sugar control.

Having high insulin levels (hyperinsulinemia) has been linked to obesity and chronic diseases, such as heart disease and cancer.

Among pre-diabetic individuals, 8–12 weeks of ADF have been shown to decrease fasting insulin by about 20–31%.

A reduction in insulin levels and insulin resistance should lead to a significantly reduced risk of type 2 diabetes, especially when combined with weight loss.

Bottom Line: Alternate-day fasting may reduce risk factors for type 2 diabetes. It can reduce fasting insulin levels by 20-31% in pre-diabetic individuals.

Heart Health

Heart disease is the leading cause of death in the world, responsible for about 1 in 4 deaths.

Many studies have shown that ADF is a good option for overweight and obese individuals to lose weight and reduce heart disease risk factors.

Most studies on the subject range from 8–12 weeks and are done in overweight and obese individuals.

The most common health benefits include:

• Reduced waist circumference (2–2.8 in or 5–7 cm).
• Decreased blood pressure.Lower LDL cholesterol concentration (20–25%).
• Increased number of large LDL-particles and reduction in the dangerous small, dense LDL particles.
• Decreased blood triglycerides (up to 30%).

Bottom Line: Alternate-day fasting may reduce waist circumference, decrease blood pressure, lower LDL cholesterol and decrease blood triglycerides.

Alternate-Day Fasting and Autophagy

One of the most common effects of fasting on the body is the stimulation of autophagy.

Autophagy is a process in which old parts of cells are degraded and recycled. It plays a key role in preventing diseases such as cancer, neurodegeneration, heart disease and infections.

Animal studies have consistently shown that both long-term and short-term fasting increase autophagy and are linked to a delay in aging and reduced risk of tumors.

Furthermore, fasting has been shown to increase lifespan in rodents, flies, yeasts and worms.

Moreover, cell studies have shown that fasting stimulates autophagy, resulting in effects that may help keep your body healthy and help you live longer.

This has been confirmed by human studies showing that ADF diets reduce oxidative damage and promote changes that may be linked to longevity.

The findings look very promising, but the effects of ADF on autophagy and longevity need to be studied more extensively.

Bottom Line: Alternate-day fasting stimulates autophagy in animal and cell studies. This process may slow down aging and help prevent diseases such as cancer and heart disease.

Does Alternate-Day Fasting Induce Starvation Mode?

Nearly all weight loss methods cause a slight drop in resting metabolic rate.

This effect is often called “starvation mode,” but the technical term is adaptive thermogenesis.

When you severely restrict your calories, your body starts conserving energy by reducing the amount of calories it burns. It can make you stop losing weight and feel miserable.

However, ADF does not seem to cause this drop in metabolic rate.

One study compared the effects of standard calorie restriction and ADF for eight weeks.

The results showed that continuous calorie restriction significantly decreased resting metabolic rate by 6%, while ADF only caused an insignificant 1% reduction.

What’s more, after 24 unsupervised weeks, the calorie restriction group still had a 4.5% lower resting metabolic rate than at the beginning of the study. Meanwhile, the ADF participants maintained their original metabolic rate.

Several effects of ADF may be responsible for counteracting this drop in metabolic rate, including the preservation of muscle mass.

Bottom Line: Alternate-day fasting does not seem to decrease metabolic rate in the same way as continuous calorie restriction. This may be because ADF helps to preserve muscle mass.

Is It Also Good for Normal-Weight People?

ADF is good for more than just weight loss — it can also have health benefits for normal-weight people.

A 3-week study analyzed normal-weight individuals following a strict ADF diet, with zero calories on fasting days.

The researchers found that it resulted in increased fat burning, decreased fasting insulin and a 4% decrease in fat mass.

However, hunger levels remained quite high throughout the study, and they speculated whether a modified ADF diet with one small meal on fasting days might be more tolerable for normal-weight people.

Another controlled study in both normal-weight and overweight individuals showed that following an ADF diet for 12 weeks reduced fat mass and produced favorable changes in risk factors for heart disease.

That being said, ADF generally provides you with much fewer calories than you need to maintain weight, which is the reason why people ultimately lose weight.

If you’re not looking to lose weight or fat mass or are underweight to begin with, other dietary methods will probably suit you better.

Bottom Line: Alternate-day fasting increases fat burning and reduces risk factors for heart disease in normal-weight people.

What to Eat and Drink on Fasting Days

There is no general rule on what you should eat or drink on fasting days, except that your total calorie intake should not exceed 500 calories.

It’s best to drink low-calorie or calorie-free drinks on fasting days, such as water, coffee and tea.

Most people find it best to eat one “big” meal late in the day, while others prefer to eat early or split the amount between 2–3 meals.

Since your calorie intake will be severely limited, it’s best to focus on nutritious, high-protein foods, as well as low-calorie vegetables. These will make you feel full without many calories.

Soups may also be a good option on fasting days, as they tend to make you feel fuller than if you ate the ingredients on their own.

Here are a few examples of meals that are suitable for fasting days:

•        Eggs and vegetables.
•        Yogurt with berries.
•        Grilled fish or lean meat with vegetables.
•        Soup and a piece of fruit.
•        A generous salad with lean meat.

You can find numerous recipes for quick 500-calorie meals and healthy low-calorie snacks on Google and Pinterest.

Bottom Line: There are no strict guidelines regarding what to eat and drink on fasting days. It’s best to stick to high-protein foods and vegetables, as well as low-calorie or calorie-free beverages.

Is Alternate-Day Fasting Safe?

Studies have shown that alternate-day fasting is safe for most people.

It does not result in a greater risk of weight regain than traditional, calorie-restricted diets. On the contrary, it may even be better for long-term weight loss than continuous calorie restriction.

Some think that ADF increases your risk of binge eating, but studies found that it actually decreased depression and binge eating. It also improved restrictive eating and body image perception among people with obesity.

That being said, there are always groups of people who should not adhere to any weight loss diet.

These include people with eating disorders, pregnant and lactating mothers, children and those who are underweight or have certain medical conditions.

You should check with a doctor before trying this if you have a medical condition or are currently taking any medications.

Bottom Line: Alternate-day fasting has an outstanding safety profile. It does not increase binge eating or raise your risk of weight regain after you stop the diet.

Take Home Message

Alternate-day fasting is a very effective way to lose weight.

It has several benefits over traditional calorie-restricted diets, and is linked to major improvements in many health markers.

The best part of all is that it is surprisingly easy to stick to, because you only need to “diet” every other day.

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