The term intermittent fasting has been used more and moreover in the past decade, and for good reason. Intermittent fasting has been shown to have a number of health benefits.
This eating pattern involves going through cycles of eating and fasting. Popular cycles include the 16:8 where you consume food within an eight-hour window each day or the 5:2 where you eat normally for five days and fast for the other days of the week.
Here are four benefits of intermittent fasting.
It Enhances Cell Function
Intermittent fasting has effects on the body that extend all the way down to the cellular level. During fasting, the cellular repair is enhanced, and waste products are removed from the cell. It can cause activation of specific cellular stress response signaling pathways that enhance mitochondrial health, DNA repair and autophagy.
Autophagy is a process whereby old cells get broken down. This is essential for the body to function normally, and its dysregulation has been linked to ageing and shortened lifespan.
It Can Aid Weight Loss
Studies suggest that intermittent fasting can increase weight loss and fat loss, particularly in those with obesity. The 16:8 split appeared to maximize muscle retention whilst increasing fat loss in men who weight trained.
Most people struggle to eat their usual daily intake in a shortened eating window, making it easier to lose weight. For example, if the eating window is placed between 12pm and 8pm, it removes the option for people to snack in the evenings whilst they are relaxing at home.
Metabolism can be boosted by intermittent fasting. Not only does it improve the composition of the microbes in our gut, but it can help to switch on genes involved in energy regulation.
It May Decrease Risk of Disease
Intermittent fasting has been shown to reduce markers and symptoms of a number of diseases.
It can reduce inflammation, which is a process that has been linked closely to several diseases, including cancer, diabetes, and cardiovascular disease. Even a single fasting interval in humans, such as overnight, can reduce basal concentrations of many metabolic biomarkers associated with chronic disease.
Intermittent fasting decreases risk of heart disease by reducing blood cholesterol levels, in particular LDLs, the ‘bad’ cholesterol. This is especially noticeable with the 5:2 split.
Some studies show that intermittent fasting decreases fasting blood glucose levels in those with prediabetes. It can decrease fasting insulin levels, which may benefit individuals with diabetes.
It Can Enhance Longevity
Many of the benefits of intermittent fasting are a result of changes in gene expression. Certain genes that are linked to longevity and autophagy are activated when the cells have a lack of energy.
A molecule in cells called AMP-activated protein kinase (AMPK) senses changes in energy within a cell. When the cells are low in energy due to fasting, AMPK is activated, and stimulates energy production. This energy is created through many processes, including a breakdown of fatty acids, and increased autophagy.
AMPK also interacts with other molecules in the cell called sirtuins that activate genes that promote longevity and survival.
