The Science Behind Intermittent Fasting

If you're looking for a great way to lose weight, intermittent fasting might be right for you. Here's the science between how this unique diet can help you lose weight: 

The Body Begins To Burn Fat During The Fasting Stage


If the body is not getting glucose or other energy sources from food, it will have to burn fat as a fuel source. This will result in weight loss, and the loss of weight can be significantly more rapid than other diets. 

It's Not True That Your Body's Metabolism Slows Down During Fasting


Many people believe that your metabolism will slow down while you are fasting, but this is not the case. In fact, until the last 50-100 years, it was common for people not to have a diet with a steady caloric intake. Therefore, humans have not yet evolved to have a steady caloric intake. 

It Increases The Length Of Your Telomeres


Telomeres play an important role in maintaining the health of your chromosomes, and they can be compared to a plastic covering around a shoelace. These structures grow longer as a result of intermittent fasting. 

If You Have Blood Sugar Problems, That Doesn't Necessarily Mean That You Won't Be Able To Do Intermittent Fasting


It's necessary to get your blood sugar in check before you begin fasting, but that doesn't have to be a complex process. One great way to get your blood sugar in check is to not eat as much refined sugar and processed foods, and once you begin to find that your blood sugar is in check. You can then begin to gradually reduce the amount that you eat prior to your first fast. 

How Long Does Research Indicate That You Should Fast?


Researchers feel that you should fast for a period of 18 hours, but this doesn't mean that the 18 hours has to be going without food all day. This helps to ensure that you receive the maximum benefit of the diet, and it also helps to minimize side effects of intermittent fasting. Many experts feel that the best way to get your 18 hours in is to stop eating at 7 PM, and do not eat the next day until 1 PM. This fits into most people's schedules perfectly, and it's recommended that you get at least one of these fasts in each week. 

Intermittent Fasting Has Been Compared To Other Diets


One study compared a restricted calorie diet (20-40% calorie reduction), alternate day fasting (eating every other day), time-restricted eating (only eating during 4-6 hours each day), and intermittent energy restriction (eating only 500 calories on 2 days of the week). This study supported the theory that intermittent fasting is much more effective than diets that involve a steady intake of reduced calories, and this is likely due to the fact that humans did not evolve with a steady caloric intake. Furthermore, the diet appears to be most effective in people who suffer from obesity. 

References


http://www.pnas.org/content/111/47/16647.full 

https://sciencebasedmedicine.org/intermittent-fasting/