The potential benefits of fasting may seem very attractive if people want to lose weight. This is because being able to eat only at certain times of the day potentially means that fewer calories are consumed.
But what is fasting?According to registered dietitian Marcella Fiusa (opens in new tab)spokesperson for the British Dietetic Association (opens in new tab), fasting means not consuming calories for a certain amount of time. It can be ‘intermittent’, which means alternating between eating and fasting, or ‘prolonged’, which generally means fasting for more than two days.
“Intermittent fasting, especially timed diets like 5:2 and 16:8, has become more popular in recent years,” she adds. “It’s about eating at a time limit of 8 to 10 hours each day.”
Many people fast not only for weight loss, but also for potential benefits such as improved gut and heart health, and lower blood pressure. It is important to note that it is not suitable for everyone, especially those with eating disorders, pregnant women, diabetics, the elderly, and children.
In this article, Fiuza details the potential benefits of fasting, and also looks at some of the cons.
What Does Fasting Do to the Body?
Before looking at the potential benefits of fasting, it’s important to know what it actually does to the body.
Fioza explains: During the first hours of fasting, the body relies on glycogen to store energy. When these are depleted, there is a metabolic switch that causes the body to begin breaking down fatty acids into ketones that are used as an energy source.
Marcela Fiuza is an award-winning Registered Dietitian based in London, UK. She has her ten years of service experience in the National Health Service, Private Practitioners, and the Commercial Sector. She has her Master’s Degree in Nutrition and a Postgraduate Diploma in Nutrition from her King’s College London. She is a member of the British Dietetic Association and a spokesperson for the media.
“The timing of this metabolic switch depends on the previous meal, the amount of energy used, and the amount of glycogen stored in the liver. On average, it can take 12 to 26 hours without food.”
Of course, not all benefits are guaranteed. “Many studies, mostly in animal models, suggest benefits of being in a fasted state, and there is growing evidence from human trials,” says Fiusa.
“However, more research is needed to fully understand the long-term effects of fasting on human health.”
1. Autophagy
One of the benefits of fasting is that it can trigger a process called autophagy, the body’s cellular recycling system. Autophagy acts as a kind of quality control for cells, allowing the body to break down old cell parts and reuse them, so they can function more efficiently.
Simply put, it’s the body’s way of housekeeping and removing mutated cells that can develop into cancer and neurological conditions like Alzheimer’s and Parkinson’s, according to a study in the EMBO journal. (opens in new tab).
The process of autophagy begins after a period of fasting and may be an evolutionary throwback to the hunter-gatherer era, when people spent long periods without food due to the labor-intensive nature of finding food. .
Researchers are studying the role of autophagy in preventing and fighting disease, says Fiuza. “Evidence from a study published in Science Direct (opens in new tab) It suggests that fasting may enhance autophagy. Another study published in Autophagy Journal (opens in new tab)revealed that regular fasting “reset” the body, allowing it to perform more efficiently by clearing out cellular debris.
2. Improved Gut Health
there is evidence (opens in new tab) It suggests that radical dietary changes, such as fasting, can alter the microbial composition of the gut and alter the action of gut bacteria.
Fiuza told Live Science:
Another study found that alternate-day fasting (24 hours of regular food followed by 24 hours of fasting) promotes “bacterial clearance” that supports a healthy gut microbiome.
3. A healthy heart and blood sugar
Fasting may also improve the body’s response to insulin, the hormone that controls blood sugar levels. Regulating blood sugar reduces her risk of weight gain and diabetes, two risk factors for cardiovascular disease and other heart-related health problems.
Intermittent fasting reduces low-density lipoprotein (LDL) or bad cholesterol and may also improve heart health “by exerting a positive effect on blood pressure regulation and reducing inflammation,” Further research is needed in the field.
4. Weight loss
Fasting has become popular because many see it as a way to lose weight. “It doesn’t seem better than other types of calorie-restricted diets for this purpose.”
A systematic review of the peer-reviewed journal Canadian Family Physician (opens in new tab) All 27 studies examined found that intermittent fasting resulted in weight loss ranging from 0.8% to 13.0% of baseline body weight.
But like all extreme diet plans, there are some cons to consider, says Fiusa.
“Fasting has potential side effects, but most of them subside over time. There are also risks.
“Prolonged fasting is much more intense than intermittent fasting, and anyone considering it should consult a medical professional beforehand. Intermittent fasting is also suitable for everyone.” Not necessarily.
“People who are pregnant, have type 1 diabetes, suffer from eating disorders, take medication with food, children and the elderly should avoid fasting.
If fasting doesn’t sound appealing, check out our guide to the Mediterranean diet instead.
This article is for informational purposes only and does not provide medical advice.
