Intermittent Fasting Benefits And Its Risks

Intermittent fasting is a way to control your diet to keep yourself fit and healthy. Intermittent fasting is one of the best plans to boost your body's metabolism and burn your calories fast. Thus, when we talk about intermittent fasting, general questions come into our mind; what is intermittent fasting? or does intermittent fasting has many benefits and fewer side effects? or what would be the secret behind intermittent fasting?

IF Changes Your Body Into Fitness

If you are looking for intermittent fasting health benefits and you are a beginner and thinking about making a start with an intermittent fasting plan then you are in right place. My blog is going to give you complete information about intermittent fasting's benefits as well as its risks. I hope you will understand it completely. So, let's take start with this awesome health and fitness tip to add to your life. 

What Is Intermittent Fasting?

Intermittent fasting or (IF) is an eating pattern in the rhythm between periods of fasting and eating. In a typical sense, it is not a diet. 

Intermittent fasting is not about setting out a special food plan like what you should eat but relatively when you should eat them at a specific time. Research shows that this way of eating is not new for now, it is a prehistoric way that our ancestors did haunting and they were starved for many hours unless they gathered any food to cook and eat. 

Set Intermittent Fasting Plan To Eat At  A Specific Time

Hence, now surveys show that intermittent fasting is more beneficial rather than the gluten-free process or regular calorie-restricting weight loss plans. There are many types of intermittent fasting but 3 of them are the most popular types; 

Time-restricted or 16:8, in which you planned your day around an 8-hour eating window and 16 hours of fasting periods. If you want to fast more time then you can adjust it according to the capacity of your body. 

Modified calories or 5:2, this plan relies on 5 days of the week you eat 3 times and fast for whole 2 days, it helps directly to burn more calories quickly.

18:6 plan in which you have to fast for 24 hours or twice a week. 

According to a clinical study on humans, intermittent fasting assists in an increase in the lifespan of human beings as it would be the healthiest and live longer life of almost 144- years instead of the average lifespan of humans. Because this fasting plan kills all the bacteria, and worms present in the human body, and as a result of this it higher the lifespan of humans after following an intermittent fasting plan.   

So, let us talk about what are the benefits of intermittent fasting?

1. Help In Weight Loss:

Most people do intermittent fasting due to its weight loss quality. In intermittent fasting, there is no special boundary to be set to get desired weight, while it just relies on your consuming food with the help of squeezing time all the day and agreeing for a notable relaxing time period ( or fast ) in between. Thus, this plan plays a major role in the case of losing weight.

Moreover, intermittent fasting will construct you to eat little meals. which could help out in your weight loss efficiently. 

Intermittent Fasting Leads to Great Weight Loss

In addition to this, intermittent fasting also triggers hormonal activity to ease weight loss. When you eat the whole day, your body has a regular flow of glucose in the blood that could utilize for energy or stored in your body for after use. Thus, when you stop eating under fasting for an elongated period of time, your body still needs energy. So, it's a terminal point to get a chance to burn that stored dextrose and when it gets all used up it automatically turns into stored fat to burn. 

IF Aids Exclusively In Fat Burn

Hence, when all this process happened, then the only result came out: widen fat loss burning. 

   2 . Protect Against Type 2 Diabetes; An Insulin Defender:

   Intermittent Fasting helps to reduce Type 2 Diabetes, as it is a very common disease in recent decades. It helps to keep your body's metabolism strong. Whenever you start eating, a hormone named insulin is discharged through the organ that makes digestive enzymes and hormones: "the pancreas". 

However, it concurs with the sugar in the meal which you have eaten before, that it directly helps to bring glucose to your cells for fuel. But when you eat breakfast at 7 am before dinner at 7 pm, or maybe later (about 12 hours), it means your body controls a high level of insulin in the bloodstream, which may result in insulin resistance.

Reduce Risks Of Type 2 Diabetes

Furthermore, you will not give permission to do this with your body because when your body stops responding to insulin, your blood sugar level increases, which may high the risk of having uncertain diabetes in your body. 

Research shows on mice with diabetes also proved that intermittent fasting enhanced durability chances, also protected against diabetic retinopathy. Diabetic retinopathy is a hard disease that may lead to blindness. 

 Thus, to keep your metabolism strong and working more effectively, intermittent fasting may help to boost your insulin delicacy over lower the amount of insulin-regulating in your blood.

3. Enhanced Alertness:

Intermittent fasting benefits improve alertness because there is research was done that has found a correlation between fasting and enhanced learning, cognitive function, memory, and alertness. 

IF Enhanced Alertness

Moreover, fasting encourages the making of protein in the nerve cells (brain-derived neurotrophic factor), or BDNF, that gains protection from neurons in your brain from degeneration and decline. In addition to this, fasting secures healthy brain cells by decreasing oxidative stress and boosting their support for stress.   

4.  Play Role In Cancer Prevention And Its Growth:

Intermittent Fasting has played a main role in cancer prevention and its growth effectively. Cancer's main fuel is glucose. Fasting slows down the blood sugar level in the body, then reduces insulin, and IGF-1, both hormones are condemned for the enhancement of cells, mainly tumors.

IF Play Best Role In Cancer Prevention 

Thus, it could affect on prevention and growth of cells causing cancer. Moreover, research shows that fasting decreases many side effects of chemotherapy in humans. In my opinion, this one is the best benefit instead of the rest.  

5. Reduce Risk Of Cardiovascular (Heart) Diseases:

Intermittent fasting decreases heart diseases. This all happens due to the "IF" hormone present in the body that helps the body to process metabolic debris like; radical oxygen species also called the oxidative stress, to be shattered. As a consequence, a structural provoking status reduces by blocking harm to our body. 

IF Prevents From Cardio-Vascular Diseases

In addition to this, high long-term blood pressure produces benefits in return the risk of cardiovascular disease is exclusively reduced by fasting. 

However, these are some useful secrets behind Intermittent Fasting that will produce abrupt changes in your weight loss and keeps you fit and healthy at your choice. 

Risks Of Intermittent Fasting:

Intermittent Fasting is one of the most famous weight-loss techniques in this 2022 era, while. it has some negative effects too. It can help you live a longer and globally healthier life too,  based on studies done on animals and humans. 

Moreover, there are numerous methods to apply in intermittent fasting. Most people have a different capacity to tolerate it thoroughly and learn how to thrive in it but actually, it is not for everyone to follow fasting ways to stay fit and healthy. Besides this, here are some disadvantages you should know about them carefully:

• Digestive Issues After Eating:

In Intermittent Fasting, digestive problems may occur because during the fasting period you intake a heavy amount of food in a short period of time. So, this may get disturbed your digestive system badly.

 For instance; it may cause Constipation due to taking less amount of food. On the other hand, if you are taking less intake of water, results in Dehydration in the body which means a reduced level of insulin in your body may push the kidneys to release extra water. Along with this, it could be easy to lose sight of being hydrated during fasting.     

• Metabolic Slows Down:

Intermittent fasting may cause your metabolism slows down, do you agree? Research depicts that a long time fasting or not intaking heavy calories would indeed warm your body into preventing its energy bank. This may result in a feeling of a high level of cravings with some calories burned, which produces the feeling of stagnant of having not enough energized by putting into your internal stove area. In this way, it gets slows down the metabolic rate of your body.

Intake Of High-Calorie Meal Leads to Disturbed Metabolism

• Disorganized Eating Habits:

Intermittent Fasting possesses one more drawback, it may lead to disorganized eating habits which are called eating disorders including people with anorexia and bulimia. When you are feeling hungry you can create a rough bond with the food but, control your eating rather than simply eating, mainly during the struggle of your eating disorder. 

Furthermore, it could be the best time to skip intermittent fasting, if you have already fought with moderating food levels in the past, then just rely on your body signals that come out during hunger and satiety. Because of many nutritional exchanges, it is always better to get a guideline from the medical professionals to get the move up point. Thus, disturbed eating habits would lead to disturbing intermittent fasting plans. 

•  Timetable Mismanagement:

Intermittent Fasting always demands punctuality. And, the reality is opposite to this fact, that real life and work responsibilities always collaborate with intermittent fasting, which could make it difficult to continue. It is not always possible to say no to breakfast or dinner meetings that are held out from your automatic prescribed eating timeframe. If you have a family, you have to set an outdoor meal plan while your fasting period is going on, then it puts automatically pressure on you to skip intermittent fasting at that time. Also, traveling on business tours or spending vacations with your friends or family would disrupt your diet plan and leave you on an empty stomach at unplanned moments.    

 

Intermittent Fasting is also not suitable for people with diabetes, children, and teens and also not healthy for pregnant and breastfeeding women, and people with some other medical issues.  

In the end, If you have any interest in IF, then kindly consult with the professional doctors and should make a start with this amazing weight loss and fitness plan as soon as you want to live fit and healthy. 

I hope my Blog will enlighten your mind about this popular intermittent fasting plan and its secrets of applying IF to stay fit. I have also discussed some disadvantages and would also help you out with how to protect you from these factors.