Intermittent fasting (IF) is an eating plan that involves skipping one or two meals daily in order to promote weight loss and other health benefits, but isn’t suitable for everyone.
Intermittent fasting has been linked with improved cholesterol levels, blood sugar control, weight and fat loss, reduced inflammation levels and brain health as well as longevity; however, most research on this diet relates to animals; human research is scarce.
1. Lowers Cholesterol
High cholesterol or hyperlipidemia occurs when your blood contains too much LDL (low-density lipoprotein) and not enough HDL (high-density lipoprotein). Too much fat can block the walls of your blood vessels and limit circulation, increasing your risk for heart disease and stroke.
Intermittent fasting can help lower cholesterol by decreasing triglyceride levels and increasing HDL. When your body goes longer without eating, its energy sources become available and lipids start being burned as fuel instead of being stored away by your liver.
Preventive strategies like these are especially beneficial to individuals who are pre-diabetics as it helps address risk factors for diabetes such as high blood sugar and abdominal fat accumulation. Furthermore, this treatment can lower triglyceride and insulin levels to further lower risks of heart disease.
2. Lowers Blood Pressure
Hypertension (high blood pressure) can be a significant risk factor for stroke and cardiovascular disease, but there are ways you can treat it – one being intermittent fasting.
Intermittent fasting (IF) is an increasingly popular diet trend that involves restricting your food consumption during certain times of the day. Research shows it to improve insulin sensitivity, manage weight, decrease inflammation and lower risk for cardiovascular disease.
Research indicates that fasting can lower blood pressure by stimulating the parasympathetic nervous system’s “rest and digest” response. However, fasting may not be suitable for everyone; if you have low blood pressure or other health concerns it’s wise to consult your physician prior to beginning IF.
3. Lowers Blood Sugar
Fasting may help people with diabetes to decrease their blood sugar levels and decrease insulin resistance and improve sensitivity to this hormone, which is associated with type 2 diabetes.
Fasting can also reduce appetite and prevent cravings for unhealthy snack foods, though fasting for longer may result in high blood sugar or an accumulation of ketones in your system.
If you plan to begin an intermittent fasting protocol, consult your healthcare provider on how best to do it safely. They can also ensure you’re eating nutrient-rich food during this fasting period.
4. Lowers Insulin Levels
Insulin plays an essential role in health, providing energy to fuel cells and manage blood sugar levels, controlling weight and balancing other hormones.
Insulin resistance occurs when your body becomes resistant to using the insulin it produces, leading to elevated blood glucose levels and prediabetes – a condition which if left untreated can progress into diabetes.
Intermittent fasting, an eating trend consisting of periods of eating and fasting alternated, has been shown to help increase insulin sensitivity by up to 36%, according to studies. Intermittent fasting reduces levels of insulin while simultaneously increasing sensitivity by 36% or more.
5. Lowers Inflammation
Intermittent fasting is an effective way of restricting calorie consumption for an extended period, which may provide numerous health benefits to your body.
Oatmeal may also help reduce inflammation. Although inflammation is part of our bodies’ natural process, too much inflammation can be detrimental to health.
Over-inflammation can contribute to various diseases, including cardiovascular issues, cancer, arthritis, multiple sclerosis and diabetes.
Studies indicate that intermittent fasting may help lower inflammation. But this only applies if done regularly for extended periods.
