The Benefits of Intermittent Fasting

by Valerie Chua

Losing weight is not an easy feat for most women. It’s hard to restrict yourself from eating your favorite dishes. Some even resort to taking diet pills that have serious health repercussions. But, there’s a diet technique that may help you lose weight and get lean easier and more effectively while eating sumptuous meals: intermittent fasting.

Intermittent fasting is a diet technique where you cycle between periods of eating and not eating. Basically, you eat the same type of food you normally would on a daily basis, but cram it into a 6- or 8-hour window. With intermittent fasting, you don’t have to restrict your calorie intake and watch what you eat like you do with other diets. Whether you’re hungry or just craving, you can eat what you want within 6 to 8 hours.

[I am not a doctor. This post describes potential benefits, but check with your health care provider if you want to know if intermittent fasting is for you. Also, this post contains affiliate links.]

Here are some potential health benefits of intermittent fasting:

1. Weight Loss

Most people who practice intermittentfasting do it to lose weight and belly fat. According to a recent study, intermittent fasting can help youlose 3-8% of your body weight in 3 to 24 weeks. It has also been reported thatpeople who practice intermittent fasting has lost approximately 4 to 7% oftheir waist circumference. That’s a lot.

2. Lower Blood Sugar Levels

Intermittent fasting reduces insulinresistance, a pathophysiological situation in which your body fails to utilizeyour sugar for energy, resulting to high blood sugar levels. As such,intermittent fasting helps reduce the risk for Type 2 Diabetes, a conditionthat commonly afflicts adults. A recent study shows that fasting blood sugar can bereduced by 3-6%, while fasting insulin can be reduced by 20-31%.

3. Promotes Cardiovascular Health

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Heart disease is one of the commoncauses of death. Intermittent fasting will help you reduce your triglycerideand LDL cholesterol levels, while increasing good cholesterol. As aresult, you become more resistant to ischemic diseases such as stroke and heartattacks, and reduces the risk of other coronary heart diseases.

4. Improves Cognitive Levels

An animal study found thatintermittent fasting enhanced cognitive function and improved memory andlearning in mice, compared to a control group. The same study also found that fastingpromoted the growth of new nerve cells, which can further aid in brainfunction.

5. Increases Metabolism

Fasting for a time period followed byregular eating, increases your metabolic rate by up to 14%, letting you burn even more calories. When you combine this withan active lifestyle and proper exercise, you can lose more weight and furtherspeed up your metabolism. Just don’t overdo it.

6. Stronger Immune System

A study in2015 revealed that prolonged nighttime fasting was associated with a reductionin inflammation markers in the body. Intermittent fasting was also found toincrease the body’s cellular defenses against molecular damage, as itstimulates the body to maintain and repair tissues during fasting.

7. Prolong Life

When you maintain an ideal body weightand mass, your health generally improves. Your blood sugar is lower, your metabolismis faster, and you have a healthy heart and mind. Therefore, you’re going tolive a longer, happier life.

There are many ways to practiceintermittent fasting. You can fast every other day; you can also fast for 2days a week and eat as you normally would for the remaining five days, you canalso eat fruit and vegetables during the day and go for a large meal in theevening; or you can fast for 16 hours and eat for 8 hours, which is the bestoption for beginners.

If done correctly, intermittent fasting will help you have a higher quality of living. You’re in better health and shape. Your immune system is stronger, and your self-esteem is boosted along with your body image. When you feel good about yourself, your overall outlook in life becomes more positive. Best of all, intermittent fasting helps you establish a routine and discipline, leading to a healthier and better lifestyle.

Valerie Chua is a lifestyle and travel writer from the Philippines. She writes about home living, parenting, love & relationship, travel, and lifestyle.

This article is by Valerie Chua, a seasoned writer living in the Philippines. A regular contributor for Go Globe, she is an expert in everything about gadgets and technology, lifestyle and travelling. 

Thinking about trying intermittent fasting? Check out these 7 awesome health benefits and ideas for your wellness with intermittent fasting