Intermittent fasting as a means of weight loss and improving overall health has become a popular practice. The diet involves eating only during specific times and fasting for longer periods between meals. Is intermittent fasting right for you? Understanding fasting and an evaluation of your current state of health can help you know.
- Reduces inflammatory reactions in the body.
- Reduces blood sugar levels in Type 2 diabetes.
- Lowers blood pressure, cholesterol, and triglycerides.
- Assists weight loss.
- Anti-aging.
- Improves recovery from acute disseminated encephalomyelitis.
- Improves immune rheumatic diseases, such as asthma, multiple sclerosis, and polyarthritis.
- Improves side effects of chemotherapy, prevents cancer, and improves survival rates for certain cancers.
- Enhances the quality of sleep, skin condition, temper, and digestive function.
- Lowers satiety and hunger.
- Reduces the risk of tumors and inhibits tumor growth.
During fasting, the body’s function changes from “production mode” to “survival mode,” burning sugar and fat stores. Fasting detoxifies the body, promotes clarity of mind, and boosts energy levels.
In ancient times, human beings hunted and gathered wild fruits and vegetables. Without continual food supplies, they were often in a state of fasting. The development of agriculture and animal husbandry created a stable food supply and the evolution of the three-meals-a-day concept.
Intermittent fasting is not recommended for:
After 12 hours of fasting, blood ketone levels will gradually rise, and the body will start burning fat. Modern people are well-fed and seldom suffer from hunger—thus a good choice for them is “intermittent fasting,” also known as “light fasting.” Light fasting means choosing a fixed period of the day to not eat and only drink water, or non-caloric beverages such as plain coffee or tea.
The practice of fasting should be introduced gradually and take into consideration your current state of health, your workload, how much time you have to rest, social commitments, etc. Adapt fasting as a lifestyle step by step—if hunger causes adverse effects, shift the number of hours not eating to fewer, and gradually increase as the body adjusts.
Light fasting should not cause muscle loss—if it does there may be insufficient protein intake. Replenishing premium protein and moderate exercise can ensure no muscle loss during fasting.
Fasting usually does not cause major discomfort. However, some of the following may be experienced:
In short, if the symptoms are not serious, they will usually improve within a few days—but you should stop fasting if the symptoms are not relieved.