The Benefits of Intermittent Fasting for Metabolic Health

Dr. Ahmad Shahzad
Founder | Lyallpur Diabetes Foundation
Consultant Diabetologist | Educator | Advocate for Preventive Care

In the recent past, several individuals have started looking at how their lifestyles can support long term health, and this does not have to be medication or dieting. Intermittent fasting is one of the strategies that are receiving much attention as it is not only about the time of food intake but also how it influences internal organs of the body. New studies have found that intermittent fasting can have a potent effect to metabolic health, including increasing insulin sensitivity, decreasing inflammation and helping with weight loss. Today, we will go deep to delve into the main advantages of intermittent fasting to metabolic health and why this easy- Sounds hard, but the simple doing strategy of eating can be the missing ingredient in enhanced energy, stable blood sugar and overall wellness.

What Is Intermittent Fasting?

Intermittent fasting (IF) is a feeding practice in which the feeding-fasting periods repeat, as opposed to food or calorie restrictions. The most popular are the 16:8 (16 hours of fasting, 8 hours of meals), the 5: 2 (dinner normally 5 days a week, restricting calories on 2 non-consecutive days) and the alternating day fasting (24-hour fast or low-calorie nutriment every other day). Compared to the usual diets, which usually focus on the limitation of calories and food choice, IF focuses on time and not food. An emerging body of clinical evidence indicates that intermittent fasting may aid weight loss and enhance measures of metabolic health, including blood sugar and cholesterol and is becoming an increasingly common topic in nutrition research.

Weight Loss and Body Composition Benefits

Intermittent fasting (IF) has repeatedly been demonstrated to favorably promote substantial weight loss generally 2.5-9.9 percent of initial bodyweight and commonly leads to highly desirable fat mass to lean mass tradeoff (usually estimated to be 4:1 in the case of time-restricted eating). A meta-analysis last reported that IF interventions had the effect of reducing body weight (≈0.94 kg) and fat mass (≈1.08⁍\ stab ratio heast& reasons pills kg), significantly more than continuous calorie restriction (CCR), but the changes were not considered clinically relevant. When the data is taken in total, the two strategies yield comparable results in terms of lean mass, waist circumference, lipid level, and glucose levels-meaning that IF is an equally promising tool to focus in when it comes to body composition changes.

Blood Sugar and Insulin Sensitivity

It may have a large impact in stabilizing blood sugar level as it reduces fasting insulin levels and improves insulin sensitivity particularly in individuals with prediabetes or type 2 diabetes. Overweight adults with type 2 diabetes who were put to trial in a controlled study and were subjected to a 10 h time restricted feeding time window (e.g. 8 am 6 pm) after 12 weeks experienced significant reductions in fasting glucose and enhanced improvement in insulin sensitivity and dose reduction of medication. Reductions in HbA1c, fasting glucose and insulin resistance were likewise reported in a meta-analysis of patients with prediabetes or T2DM compared with control diets. The new evidence even indicates that IF can provide diabetes remission to patients who are not performing independently.

Cardiovascular and Inflammatory Benefits

There is a modestly significant improvement in cardiovascular health with intermittent fasting also known as low increases in LDL cholesterol, triglycerides, and systolic and diastolic blood pressure, particularly in overweight people or those in time restricted eating or alternate-fasting. Experiments indicate that improvements in blood pressure are commonly noticed along with increase in insulin sensitivity, and a decrease in inflammation. Chronic inflammation seems to fall too: meta-analyses indicate significant reductions in C reactive protein (CRP) (e.g. approximately 0.03 mg/dL or more in overweight/obese subjects following at least 8 weeks). Because CRP and lipids are already known risk factors of heart disease, the powers of IF to curtail them could manifest into reduced prospective cardiovascular disease risk profile.

Cellular Health and Brain Function

One of the most beneficial processes in our cells, intermittent fasting activates autophagy, which is a cellular cleaning mechanism that recycles damaged organelles and misfolded proteins–a prime pathway to cell health and survival. This mechanism has been shown, in research studies, to maintain neuroprotection and facilitate the clearance of toxic protein aggregates in Alzheimer and Parkinson disease models and thereby prevent neuronal and synaptic loss. In addition, IF induces neuroplasticity and adult neurogenesis that leads to the proliferation of brain-derived neurotrophic factors (BDNF) which maintains learning, memory, and cognitive flexibility. Although most of the evidence still stems off animal and early human studies, the upsurge in studies pointing to intermittent fasting as a potentially significant factor in brain health and cognitive performance is truly something to reckon.

Key Benefits of Intermittent Fasting for Metabolic Health

You may also like to read: Impact of Sleep Deprivation on Metabolic Health

Best Practices and Cautions

Certainly! Here are the best practices and cautions for intermittent fasting (IF) in point form:

Best Practices for Intermittent Fasting:

• Begin by gradually increasing your fasting period (e.g., 12 hours fasting) then you can move on to longer fasts such as 16:8.
• Pick an eating window that complements your lifestyle and daily routine, so it is easier to stick to.
• Fast using water, herb tea, or black tea.
• Consume nutrient-rich food that is high on protein, fibers, healthy fat while eating windows.
• Slowly increasing the amount of time, you go fasting to compatibilized your body.
• Schedule distractions as a way of handling hunger pangs during fasting.
• Watch the signals of your body and adjust fasting accordingly on how you feel.

Cautions and Who Should Consult a Doctor:

• The IF must be avoided in case of pregnant or lactating women, and in some cases should be sought out through a medical professional.
• Individuals with diabetes (and medication should be discussed in particular) also require medical attention.
• Those who do restrict food should not stay on IF or consult a specialist because of previous eating disorders.
• Individuals who experience some chronic illnesses need to consult with a doctor prior to initiating.

Common Pitfalls to Avoid:

• Dehydration because of fasting- keep on drinking when fasting.
• Bingeing or overeating during the windows period which would nullify the help.
• Trying intense work out on the days of fasting without any previous modification.
• Extreme fasting or neglecting what your body is telling you.

The following points can assist you to safely and effectively use intermittent fasting.

Conclusion

Intermittent fasting also has a broad set of science-based metabolic health benefits, such as increased insulin sensitivity, balanced glucose levels, decreased inflammation, improved cardiovascular biomarkers, and cellular and brain support. It allows eating according to the natural cycle of the body and brings about not only temporary health but also long-term health results. Nevertheless, the response may fluctuate in individuals, so one would need to consult a medical expert before applying any kind of fasting regimen, more so individuals who are already known to have a medical condition. With evidence still mounting, intermittent fasting is one of the effective lifestyle choices that can be tailored to the individual to achieve metabolic health which can be implemented as a sustainable lifestyle approach and can serve as a broad support.