Is Intermittent Fasting the Diet to Try This Year?
Every couple of years or so, a new dieting trend emerges with promises of weight loss, boosted energy levels, lower risk of heart problems, and overall better health. One recent example is intermittent fasting, which involves restricting the time intervals during which calories can be consumed. Some versions of this involve only eating for a certain number of hours in a day and fasting for the remainder of the day, whereas other versions include fasting for a few days a week while eating freely for the rest of the days. Intermittent fasting does not restrict the amount of calories one may consume. Instead, it restricts the times that one may consume calories. Thus, intermittent fasting has been suggested to be easier to adhere to than calorie restriction.
Current studies indicate that benefits of this diet could include weight loss and better cardiovascular health, as well as improvements in chronic conditions like hypertension and diabetes. One hypothesis that explains these benefits is that decreasing the amount of energy being taken in by the body also reduces oxidative stress, which is related to tissue inflammation and aging mechanisms in mitochondria. Another hypothesis proposes that physiological processes occur at certain stages of the circadian rhythm, which means that only eating during certain hours potentially optimizes the body’s ability to metabolize food. Finally, a third hypothesis claims that not consuming food for several hours can cause the body to go into a ketogenic state, causing the body to use fat for energy instead of glucose (a sugar used for energy).
Current studies indicate that benefits of this diet could include weight loss and better cardiovascular health, as well as improvements in chronic conditions like hypertension and diabetes. One hypothesis that explains these benefits is that decreasing the amount of energy being taken in by the body also reduces oxidative stress, which is related to tissue inflammation and aging mechanisms in mitochondria. Another hypothesis proposes that physiological processes occur at certain stages of the circadian rhythm, which means that only eating during certain hours potentially optimizes the body’s ability to metabolize food. Finally, a third hypothesis claims that not consuming food for several hours can cause the body to go into a ketogenic state, causing the body to use fat for energy instead of glucose (a sugar used for energy).
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While there have not been any large-scale trials that have investigated the effects of intermittent fasting on cardiovascular health, several studies have found that intermittent fasting for twelve weeks led to an average of 6.5% weight loss in overweight diabetic men. Also, intermittent fasting has been shown to lower blood pressure levels, reduce levels of low-density lipoproteins (LDL), otherwise known as the “bad” cholesterol, and increase levels of high density lipoproteins (HDL), the “good” cholesterol. However, studies have not found a consistent relationship between intermittent fasting and improved glucose levels in diabetes.
It is important to note that while intermittent fasting does not itself involve calorie restriction, placing time restrictions on eating can inherently lead to consuming less calories, which can be the reason for weight loss and improvements in cardiovascular health. However, there is still a need for large, randomized trials in order to get a better idea of the potential benefits of intermittent fasting, such as improved heart health. Further studies also need to be done to determine how long one should adhere to intermittent fasting in order to achieve long-term benefits. One study showed that rats that returned to a normal pattern of eating after intermittent fasting had blood pressure levels rise back to initial levels after three to four weeks. Meanwhile, another study did show long-term improvements in the cholesterol and blood glucose levels of some obese adults who followed intermittent fasting for eight weeks.
Despite ongoing research on the intermittent fasting diet, any time someone is considering changing their eating habits, it is important to consult with their physician first. The potential benefits and risks can vary between individuals, which makes consulting a professional a crucial step in changing dietary habits to pursue long-term improvements.
It is important to note that while intermittent fasting does not itself involve calorie restriction, placing time restrictions on eating can inherently lead to consuming less calories, which can be the reason for weight loss and improvements in cardiovascular health. However, there is still a need for large, randomized trials in order to get a better idea of the potential benefits of intermittent fasting, such as improved heart health. Further studies also need to be done to determine how long one should adhere to intermittent fasting in order to achieve long-term benefits. One study showed that rats that returned to a normal pattern of eating after intermittent fasting had blood pressure levels rise back to initial levels after three to four weeks. Meanwhile, another study did show long-term improvements in the cholesterol and blood glucose levels of some obese adults who followed intermittent fasting for eight weeks.
Despite ongoing research on the intermittent fasting diet, any time someone is considering changing their eating habits, it is important to consult with their physician first. The potential benefits and risks can vary between individuals, which makes consulting a professional a crucial step in changing dietary habits to pursue long-term improvements.
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