What are some purported health benefits of intermittent fasting?

Intermittent fasting (IF), a pattern of cycling between periods of eating and fasting, has gained popularity for its purported health benefits. While more research is needed to fully understand the long-term effects of IF, studies have suggested potential benefits, including:

• Weight Loss: IF may help with weight loss and body fat reduction without conscious calorie restriction. A 2020 systematic review found weight loss rates ranging from 0.8% to 13% of participants’ starting weights in people with overweight and obesity. However, most of these studies were small and short-term. IF's effectiveness for weight loss may be attributed to consuming fewer calories overall due to the limited eating window. It's important to note that if you overeat during eating periods, weight loss may not occur.

• Improved Insulin Sensitivity: IF may reduce insulin resistance, which can improve blood sugar control and potentially protect against type 2 diabetes. When you fast, insulin sensitivity improves and insulin levels decrease, making stored body fat more accessible. Studies show that fasting may help lower blood glucose levels in the short term.

• Reduced Inflammation: Some studies suggest IF may decrease inflammation, a key driver of many chronic diseases. Reducing inflammation may benefit conditions associated with inflammation such as Alzheimer's disease, arthritis, asthma, multiple sclerosis, and stroke.

• Brain Health Benefits: Animal studies have shown that fasting increases the brain hormone BDNF, which may help with the growth of new nerve cells. Research has also suggested that IF may boost working memory in animals and verbal memory in adult humans.

• Heart Health Benefits: IF may improve heart health by improving blood pressure and resting heart rates. A study also found that people following a 16/8 IF pattern for six months had significantly elevated LDL cholesterol levels after another six months off the diet.

• Increased Human Growth Hormone (HGH) Levels: During fasting, HGH levels increase, which can aid in fat loss and muscle growth.

• Cellular Repair: IF promotes cellular repair processes, including autophagy, where cells remove old and dysfunctional proteins.

• Gene Expression Changes: Fasting may alter the function of genes related to longevity and disease prevention.

• Potential Benefits for Type 2 Diabetes: Some studies suggest that IF, particularly time-restricted eating, may be beneficial for people with type 2 diabetes by helping with weight loss and blood sugar control. Research shows that IF can help people with type 2 diabetes lose weight and lower their levels of fasting glucose, fasting insulin, and leptin while reducing insulin resistance. However, more research is needed to prove these claims and to determine long-term effects.

• Potential for Reversing Type 2 Diabetes: Some research indicates that type 2 diabetes remission is possible by following an intermittent fasting diet.

• Potential to Reduce Insulin Medication Needs: Fasting may impact how much insulin medication is needed. A study found that people with type 1 diabetes who fasted were able to lower their insulin dose.

It's important to approach IF with caution and consult with your doctor before making any changes to your diet, especially if you have any underlying health conditions. Your doctor can help you determine if IF is appropriate for you and guide you on how to fast safely and effectively.

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