10 Health Benefits Of Intermittent Fasting

Fasting is not an uphill task. For many, the concept of intermittent fasting is synonymous to starving. It’s easier to practice than to perceive what you would achieve from it. There are many benefits associated with intermittent fasting and you do not have to go without food or deprive yourself to practice it. Instead, it has more to do with your eating phases, alternating between eating and fasting. You can eat normally with only a meal skipped sporadically and a day or two of fasting between the regular days. Remember, you should not constantly go on fast. Research shows that counting calories and limiting your food options make dieting a chore and causes stress which often leads to abandonment of the diet, feelings of deprivation, uncontrolled cravings, and weight regain. Adapting to intermittent fasting, a method of scheduled eating and fasting relies strictly on time. Some people want more flexibility when it comes to losing weight, says William Yancy, MD, director for the Duke Diet and fitness center. They don’t want to think about dieting every day of the week, they lose motivation after a certain period of time of restricting calories. With intermittent fasting you follow the rules and some people like that, explains Elisabetta Politi, RD, nutrition director for the Duke Diet and Fitness center. Intermittent fasting works for people who like to follow rules, she says. Rather than saying just eat less’ we tell them not to eat after 6 p.m. and for those who have the discipline, it works.

Women who are planning to take up intermittent fasting may feel strained being on a low-calorie diet. The energy levels can be charged up with the best hgh supplement that offers a multitude of health benefits. It makes up for the sluggishness of dieting and the low you feel abstaining from food and drink.

Following an intermittent fasting diet may make it easier to maintain the weight you lost over the long term. A two-part study compared the combined effects of a high-protein, intermittent fasting, low-calorie diet plan with a traditional heart-healthy diet plan. The results showed that while both diets proved to be equally successful in reductions in body mass index (BMI) and blood lipids (fatty acids and cholesterol) in obese men and women, those on the intermittent fasting diet showed an advantage in minimizing weight regain after one year.

So what are the benefits of intermittent fasting?

1. Weight loss

Intermittent fasting results in increased fat burning. During fasting, the glucose and insulin level in the body drop significantly and triggers fat burning. The elevated hormone levels due to fasting also results to keep the weight off for a longer time.

2. Anti-aging results

Women who are trying varied means to restore their youthfulness would find this fitness trend easy to follow. It not only improves health and has positive effects on body and brain but also slows the aging process.

3. Lowers risk of Type 2 diabetes

One of the incredibly common lifestyle diseases, intermittent fasting has proven benefits for insulin resistance and a decrease in blood sugar levels.

4. Lose Belly

Fat Mostly intermittent fasting is done in order to lose weight. It will make you switch to fewer meals. This, in turn, increases metabolic rate and helps you burn more calories. You can observe a significant shrinking of waist circumference by 4-7%.

5. Reduced inflammation

The Low-calorie diet is good for mid-age women who are trying different solutions to restore their youthfulness. Fasting delays aging as low calorie kicks in mitochondrial stress and shows a great effect on health and appearance.

6. Good for the heart

Keep the killer heart diseases at bay with intermittent fasting that has shown to fight the risk factors like blood pressure, cholesterol, blood sugar associated with heart problems.

7. May prevent cancer

Cancer is caused by a hysterical growth of cells. The beneficial effects of intermittent fasting on metabolism reduce the risk of cancer.

8. May prevent Alzheimer’s disease

Alzheimer’s is a neurodegenerative disease for which no cure is available. Intermittent fasting may delay the onset of this grave disease.

9. Live Longer

The ability to extend your lifespan is one of the great benefits of intermittent fasting. It cuts down stress leading to decrease in arousal during sleep and quality of sleep providing overall great conditioning to mind and body.

10. Good for the gut

Motilin and Ghrelin released during fasting regulate the digestive tract. Issues such as abdominal pain, diarrhea, nausea, and anxiety could be controlled with intermittent fasting.

Your body needs the energy to combat weakness and dieting could be exhausting. This will result in breaking down of the protein resulting in muscle loss. Thus, it is imperative to fuel your body with right kinds of supplements.

Here are a few critical steps that can really set you up for success while doing intermittent fasting:

1. Become a fat-burner, not a sugar-burner

Being a sugar burner is just what it sounds like: your primary source of fuel is glucose, which gives your body no reason to access your fat stores for fuel. The more carbohydrates you eat, the higher your blood sugar goes. The higher your blood sugar levels, the more insulin your body is forced to produce in order to return those levels to normal.

2. No snacking!

To become a sugar burner, stop snacking between meals. This is because every time you eat, you spike your insulin levels, which prevents fat burning and encourages fat storage. Not good! The secret to curbing hunger is to have protein, fat, and fiber at each meal.

3. Space out your meals

You know you’re a fat burner if you can go four to six hours between meals and even skip a meal with no problem. When you get comfortable spacing out your meals and eating the right combination of foods, you’ve stabilized your blood sugar and switched over to being a fat-burning machine.

How to make intermittent fasting even more effective.

You can get most of the benefits of intermittent fasting and ditch cravings and deprivation with my 12- to 14-hour fasting method. I keep it super easy. In addition to making the above shifts to being a fat-burner, have breakfast one to two hours upon waking, eat every four to six hours, and then close the kitchen three hours before bedtime. For example, you can eat at 9 a.m., 1 p.m., and 5 p.m., or 10 a.m., 2p.m., and 6 p.m. This gives you that 12- to 14-hour fasting window and since you’ll be sleeping during most of it—no willpower is needed, and cravings are not an issue. A win-win!

After you’ve mastered the basics, you’re ready to move on to more advanced intermittent fasting. I like to start on a day that is peaceful and low-stress. If you have a packed calendar with stressful times ahead, that’s not a good day to fast! Also, get away from home if possible, so you won’t get tempted by the fridge or food triggers. Now that you have the keys to successful fasting, you’re on your way to reaping the amazing benefits of this powerful way of hacking good health and longevity!

Author Bio:
Jorge is a rabid health and fitness aficionado. He is sports lover and a fitness enthusiast who believes in healthy living. His inspiration lies in all those things that are healthy and natural. He loves to share his knowledge about health, nutrition, and recommend everyone to use best bodybuilding supplements that lifts the energy up during extreme workouts

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