Any time during the day, when we willfully restrain from routine eating or sometimes drinking — is called fasting. Intermittent fasting fad is common these days as it has proven benefits for mental and physical health, the Statesman reported.
Associate professor in the Division of Neurosurgery at Los Angeles-based City of Hope National Medical Center, Jandial, MD, says that “The brain is a hybrid vehicle and is in optimal function when it switches between sugar and fat as its fuel, the easiest way to achieve this is with intermittent fasting.”
As the body’s energy source like glucose and sugar goes empty, it has no other option to make energy but from fats that are stored in the body. So it starts burning the fat and producing chemical byproducts called ketones. These Ketones circulate throughout the body, dampening inflammation, improving insulin sensitivity, and feeding the brain.
The article ‘Behind the Intermittent Fasting Fad‘, published by WebMD, explains how iIntermittent fasting helps our nerve health. During fasting “Blood levels of sodium and a compound called TMAO (implicated in heart disease) plummet, while red blood cell counts rise, providing a boost for heart health. And levels of a compound called brain-derived neurotrophic factor (BDNF), a protein essential for maintaining healthy neurons, spike.”
“Meanwhile, the cells move from building mode to rest and repair mode, cleaning up and fixing faulty mitochondria (the energy-producing furnaces of the cell), and reducing oxidative stress (the cell damage that makes tissue age).”
Intermediate fasting and longevity
The senior investigator for the National Institute on Aging, Division of the US National Institutes of Health, Mark Mattson has researched the impacts of intermittent fasting on overall health, the cardiovascular system, and the brain in rodents. He has also conducted “well-controlled human studies” on people “across a range of body mass indexes” and got the same results on the human body. His investigation conveyed that fasting can reduce symptoms of Arthritis, Stress, migraines, and high blood pressure. To attain these benefits one must take it into consideration carefully or may be under the guidance of a professional health care provider.
Here are 5 of the most popular eating patterns for adding intermittent fasting to your diet:
Time-restricted eating: Involves fasting every day for 12 hours or longer and eating in the remaining hours. A popular example is the 16/8 method. It features a daily 16-hour fast and an 8-hour eating window wherein you can fit in 2, 3, or more meals.
The 5:2 diet: The 5:2 diet involves eating as you normally do 5 days of the week and restricting your calorie intake to 500–600 on the remaining 2 days.
Eat Stop Eat: Eat Stop Eat involves a 24-hour fast once or twice per week.
Alternate-day fasting. With alternate-day fasting, the goal is to fast every other day.
The Warrior Diet: The Warrior Diet was among the first popular diets to include a form of intermittent fasting. It involves eating small amounts of raw fruits and vegetables during the day and eating one large meal at night.
Here are some cons of Intermittent fasting
Intermittent Fasting Can Still Lead to Weight Gain
If you are having trouble maintaining your hunger and end up going completely rogue on your non-fasting periods, you could end up gaining weight.
Going rouge during your non-fasting periods can undermine your health goals, start a meal prep routine or plan your meals to ensure you’re nourishing your body.
Skipping Meals Can Cause Headaches, Dizziness, and Nausea
Long periods of fasting can lower your blood sugar levels and leave you feeling lightheaded, dizzy, with headaches, and/or nausea. If you have a medical condition, talk to your doctor to make sure it’s safe to try intermittent fasting.
It can be hard to stick with a long-term diet plan. The prolonged period of zero-calorie consumption can be difficult to stick with long-term due to low energy, cravings, habits, and the discipline required to stick to the specific time frames surrounding your periods of intermittent fasting which finally makes you gain weight.