What happens to your body when you fast

Fasting is a diet that involves limiting or avoiding food, intermittent fasting being a popular approach. Although it is not suitable for everyone, fasting has the potential to provide several health benefits.

Jump at the main dishes to remember.

1. Improvement of blood sugar control

Research suggests that intermittent fasting can improve blood sugar control in people with diabetes and those at risk of developing type 2 diabetes. Intermittent fasting involves cycling between catering and fasting periods.

In a study, people with prediabetes have experienced a significant reduction in blood sugar (sugar) and triglycerides (fat type) after an intermittent fasting period.

Another study has shown that 90% of participants have reduced their diabetes medication, with more than half of diabetes’ remission after intermittent fasting for three months.

2. reduced inflammation

Fasting also seems to reduce the global levels of chronic inflammation. This, in turn, stimulates the function of the immune system and helps reduce the risk of developing certain chronic diseases.

In a review, the intermittent fasting has considerably reduced the levels of a key inflammation marker in the blood circulation. Another study revealed that people who have fasted intermittently for one year have experienced a reduction in inflammation levels and risk factors for heart disease compared to those who have not done so. Research also shows that continuous resistance training (force) can reduce inflammation.

3. Weight loss

Intermittent fasting allows the body to consume fewer calories, burn fat stores for energy and potentially influence hunger hormones to stimulate feelings of fullness.

A review revealed that the people who followed this food model lost around 7 to 11 pounds over 10 weeks. Other research shows that the continuation of a fasting diet for two to 26 weeks led to basic weight loss ranging from 0.8% to 13%.

4. Secretion of increase in growth hormones

Fasting increases human growth hormone levels (HGH), a key protein that supports growth, weight management, metabolism and muscle strength. Studies suggest that HGH levels can increase considerably with only an intermittent fast of 24 hours and can even increase ten times with a fast 37.5 hour fast.

5. Best heart health

Research revealed that fasting on alternative days has helped reduce total cholesterol levels and certain risk factors for heart disease in people with excess weight. Another study has shown that this practice decreases blood pressure, total cholesterol and cholesterol levels of low density lipoproteins (LDL), making it a solid strategy to improve cardiac risk factors in people with obesity or average weight.

However, long -term research on humans is necessary to explore if fasting can be recommended to reduce the risk of heart disease.

6. Improved brain health

Animal studies show that intermittent fasting could protect the health of the brain by supporting nerve cells that facilitate cognitive function. Additional animal studies suggest that intermittently fasting could protect against the development of neurodegenerative disorders, such as Alzheimer’s disease, and potentially improve the results of brain health.

No more clinical evidence in humans would be required to support these claims.

7. Low -lower risk of certain cancers

Basty methods can lead to weight loss and improvement of metabolic function, which can help reduce the risk of developing diseases such as diabetes and certain types of cancer.

Experts believe that fasting could improve lifestyle risk factors such as diet, leading to efficient weight management and potentially better efforts and cancer prevention results.

However, most of this research has been carried out in animals, so additional clinical trials are necessary to solidify this theory in humans.

8. Better health and overall lifespan

Some researchers have linked these fasting impacts to the lifespan and the duration where a person maintains good health (known as Healthspan) preliminary.

This practice can help reduce the risk factors for age-related chronic diseases and support the function of the immune system, an intestinal bacterial environment and anti-aging processes. However, more research is necessary to confirm these advantages.

How to fast

Experts recommend several tips for fasting and consciously. Consider the following steps to help you support you in your fasting journey:

• Plan in advance By selecting a fasting style that suits your lifestyle, your daily routine and your health goals.
• Prepare your body In the days ahead of fasting by remaining hydrated and eating nutritional foods.
• Gradually startEspecially if you are new in fasting, by implementing a shorter duration or a less restrictive method to help reduce practice.
• Remain active With light exercise, relaxation activities or techniques to help you keep your mind (and body) occupied during fasting sessions.
• Listen to your body And do not push yourself to finish a fast if you feel unwanted or unmanageable side effects.

Always check with a health care provider before starting new eating habits such as fasting, especially if you have an underlying health.

Is fasting for me?

Experts consider intermittent fasting (done correctly) as being generally safe. That said, there are some potential side effects to know, such as:

• Headache
• Hunger
• Stunning
• Irritability
• Fatigue
• Dehydration

Research suggests that longer fasting periods are more likely to trigger significant side effects, such as dizziness or extreme hunger.

In addition, some people are advised to avoid fasting, in particular:

• Pregnant people or breastfeeding
• Older adults
• Children and adolescents
• People who have recovered from a diet
• People who take certain drugs

Main to remember

• Fasting, or the abstension of food and sometimes drinks, is a long -standing food model that has gained in additional traditional popularity.
• Research shows that fasting can support weight loss, reduce blood sugar and reduce the risk of developing certain chronic diseases. However, additional studies are necessary to fully confirm these results.
• If you want to try intermittent fasting, first talk to a health care provider to make sure it is sure for you and your health.