Losing excess weight is essential among many individuals, and it is not only for aesthetic goals but also helps prevent various diseases such as heart disease, high blood pressure, diabetes, joint disorders, and more. Hence, many dietary regimes, including intermittent fasting, have emerged to aid in weight loss. Continue reading the following article to discover the benefits of intermittent fasting and other important information. (1)

Benefits of Intermittent Fasting

Intermittent fasting involves various methods that restrict food intake for most hours of the day and allow for specific food consumption during designated eating hours. This approach offers numerous benefits for the body, as outlined below. (2)

• Facilitates weight loss and fat reduction

One of the most widely recognized and acknowledged benefits is its ability to reduce calorie consumption due to prolonged fasting hours during the day. This, in turn, aids in weight loss.

Additionally, intermittent fasting helps enhance the body’s hormone functions, such as increasing insulin levels, elevating growth hormone levels, and raising norepinephrine levels, which aids in fat breakdown and metabolism. (3)

• Improves athletic performance

Preliminary information suggests that individuals who practice 16-hour fasting experience decreased fat levels while preserving muscle mass, leading to improved athletic performance, particularly in activities like running. (4)

• May reduce the risk of type 2 diabetes

Insulin resistance is the primary cause of type 2 diabetes, resulting in elevated blood sugar levels. However, intermittent fasting has been found to lower blood sugar levels, reduce insulin levels, and decrease the risk of developing diabetes and its complications, such as retinopathy. (4)

• Enhances heart health

Studies have shown intermittent fasting can lower blood pressure, reduce heart rate, and decrease cholesterol and triglyceride levels. Regulating these factors contributes to maintaining heart health and reducing the risk of cardiovascular disorders. (5)

• Reduces oxidative stress

Oxidative stress refers to the elevated presence of free radicals in the body, which interact with cell DNA, causing damage and potentially leading to aging and chronic diseases. 

Studies found that intermittent fasting enhance the body’s ability to fight oxidative stress, thus reducing the risk of inflammation and other related conditions. (3)

• Promotes brain health

Initial studies indicate intermittent fasting benefits extend to brain health, including increased learning capacity and improved memory. It may also reduce the risk of neurological disorders such as Alzheimer’s disease, Parkinson’s disease, and stroke. (5)

• May lower the risk of cancer

Animal studies have shown a reduced cancer risk with intermittent fasting, and recent studies involving humans have yielded similar results. Furthermore, other studies found that intermittent fasting alleviate the side effects of chemotherapy, a common cancer treatment. (3)

• Improves quality of life

The positive impact of intermittent fasting on various bodily functions and the reduced risk of chronic diseases previously discussed leads to an improved quality of life and overall well-being. (5)

Is Intermittent Fasting Suitable for Everyone?

Now, we will discuss whether this dietary regimen suits all individuals, regardless of their conditions and ages. The answer is safe but only suitable for some. The idea of skipping meals does not align with the needs of pregnant and lactating women or patients with kidney stones, gastroesophageal reflux disease (GERD), diabetes, or other medical issues.

It is also worth mentioning that this regimen is effective when no underlying factors hinder weight loss. Imbalances in certain hormones and proteins can make weight loss challenging. Therefore, addressing these factors before adopting weight loss diets is beneficial. (2)