Intermittent fasting has gained significant popularity in recent years, not just as a weight loss strategy but as a lifestyle approach that may offer widespread health benefits. But what does the science actually say?
What is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn't specify which foods to eat, but rather when you should eat them. In this respect, it's not a conventional diet but more accurately described as an eating pattern.
Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.
Metabolic Benefits
Research has shown that intermittent fasting can have powerful effects on your body and brain. Here are some changes that occur in your body when you fast:
- Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, among other things.
- Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.
- Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells.
Longevity Research
Animal studies suggest that intermittent fasting may help animals live longer. Studies in rodents have shown that intermittent fasting extends lifespan in a similar way as continuous calorie restriction.
In some of these studies, the effects were quite dramatic. In one study, rats that fasted every other day lived 83% longer than rats who weren't fasted.
Practical Considerations
Despite the promising research, intermittent fasting isn't for everyone. People who are underweight, have a history of eating disorders, are pregnant or breastfeeding, or have certain medical conditions should not attempt intermittent fasting without consulting with a healthcare professional.
Additionally, the research is still evolving. Most human studies have been short-term, lasting only a few months. It's unclear whether the benefits of intermittent fasting are maintained over the long term.
Conclusion
Intermittent fasting appears to have several health benefits, including weight loss, reduced inflammation, improved heart health, and potentially increased lifespan. However, it's not suitable for everyone, and more research is needed to fully understand its long-term effects.
As with any significant change to your diet or lifestyle, it's best to consult with a healthcare professional before starting intermittent fasting.
