Fasting

What is fasting?

Fasting is a practice that dates back centuries and plays a central role in many cultures and religions. Defined as the abstinence from all or some foods or drinks for a set period of time, there are many different ways of fasting. In general, most types of fasts are performed over 24–72 hours. Intermittent fasting, on the other hand, involves cycling between periods of eating and fasting, ranging from a few hours to a few days at a time. Fasting has been shown to have many health benefits, some of which are outlined below, from increased weight loss to better brain function.

What are the benefits of fasting?

Promotes blood sugar control by reducing insulin resistance

Several studies have found that fasting may improve blood sugar control, which could be especially useful for those at risk of diabetes. Decreasing insulin resistance can increase your body’s sensitivity to insulin, allowing it to transport glucose from your bloodstream to your cells more efficiently. Coupled with the potential blood sugar-lowering effects of fasting, this could help keep your blood sugar steady, preventing spikes and crashes in your blood sugar levels.

Promotes better health by fighting inflammation

While acute inflammation is a normal immune process used to help fight off infections, chronic inflammation can have serious consequences for your health. Research shows that inflammation may be involved in the development of chronic conditions, such as heart disease, cancer, and rheumatoid arthritis. Some studies have found that fasting can help decrease levels of inflammation and promote better health. One review of 18 studies found that intermittent fasting could significantly reduce levels of C-reactive protein, which is a marker of inflammation.

May enhance heart health by improving blood pressure, triglycerides, and cholesterol levels

Heart disease is considered the leading cause of death around the world, accounting for an estimated 31.5% of deaths globally. Switching up your diet and lifestyle is one of the most effective ways to reduce your risk of heart disease. Some research has found that incorporating fasting into your routine may be especially beneficial when it comes to heart health.

One review revealed that alternate-day fasting could reduce levels of total cholesterol and several risk factors for heart disease in people with overweight compared to a control group (9Trusted Source). Another review showed that alternate-day fasting was able to significantly decreased blood pressure, as well as levels of blood triglycerides, total cholesterol, and LDL (bad) cholesterol.

May boost brain function and prevent neurodegenerative disorders

Animal studies have reported that fasting could protect brain health and increase the generation of nerve cells to help enhance cognitive function.Because fasting may also help relieve inflammation, it could also aid in preventing neurodegenerative disorders.

Aids weight loss by limiting calorie intake and boosting metabolism

Many dieters experiment with fasting to try to lose weight. Theoretically, abstaining from all or certain foods and beverages should decrease your overall calorie intake, which could lead to increased weight loss over time.

Increases growth hormone secretion, which is vital for growth, metabolism, weight loss, and muscle strength

Human growth hormone (HGH) is a type of protein hormone that is central to many aspects of your health. Studies show that fasting can increase levels of human growth hormone (HGH), an important protein hormone that plays a role in growth, metabolism, weight loss, and muscle strength.

How can you prepare for fasting?

There are many different types of fasts, making it easy to find a method that fits your lifestyle. Here are a few of the most common types of fasting:

• Dry fasting: involves eating and drinking nothing for a set amount of time.
• Water fasting: Involves drinking only water for a set amount of time.
• Juice fasting: Entails only drinking vegetable or fruit juice for a certain period.
• Intermittent fasting: Intake is partially or completely restricted for a few hours up to a few days at a time and a normal diet is resumed on other days.
• Partial fasting: Certain foods or drinks such as processed foods, animal products, or caffeine are eliminated from the diet for a set period.
• Calorie restriction: Calories are restricted for a few days every week.

Is fasting entirely safe?

Despite the long list of possible health benefits associated with fasting, it may not be right for everyone. For example, if you have diabetes, fasting can lead to spikes and crashes in your blood sugar levels, which could be dangerous. It’s best to talk to a doctor first if you have any underlying health conditions or are planning to fast for more than 24 hours.

Additionally, fasting is not generally recommended without medical supervision for older adults, adolescents, or people with underweight. If you decide to try fasting, be sure to stay well-hydrated and fill your diet with nutrient-dense foods during your eating periods to maximize the potential health benefits. Additionally, if fasting for longer periods, try to minimize intense physical activity and get plenty of rest.