![]() ![]() What this implies is that intermittent fasting may be highly protective for people who are at risk for developing type 2 diabetes. Diabetic retinopathy is a complication that can lead to blindness ( 13). One study in mice with diabetes also showed that intermittent fasting improved survival rates and protected against diabetic retinopathy. Fasting insulin has been reduced by 20–31% ( 10). In human studies on intermittent fasting, fasting blood sugar has been reduced by 3–6% over the course of 8–12 weeks in people with prediabetes. Interestingly, intermittent fasting has been shown to have major benefits for insulin resistance and to lead to an impressive reduction in blood sugar levels ( 10). Its main feature is high blood sugar levels in the context of insulin resistance.Īnything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes. Type 2 diabetes has become a very common diagnosis in recent decades. Can reduce insulin resistance, lowering your risk for type 2 diabetes It’s a very effective tool to lose weight and visceral fat.ģ. Intermittent fasting helps you eat fewer calories while boosting metabolism slightly. All things considered, intermittent fasting has the potential to be an incredibly powerful weight loss tool. More studies are needed on the effect of fasting on muscle loss. ![]() After testing a subset of the participants in person, the researchers also found that the people who fasted lost a significant amount of lean mass. The people who fasted didn’t lose significantly more weight than the people who ate three meals a day. In this diet, you fast for 16 hours a day and have an 8-hour window to eat. However, a 2020 randomized trial looked at people who followed the 16/8 method. One 2011 review also showed that intermittent fasting caused less muscle loss than continuous calorie restriction ( 11). Visceral fat is the harmful fat in the abdominal cavity that causes disease ( 10). The study participants also lost 4–7% of their waist circumference over 6–24 weeks, which indicates that they lost lots of visceral fat. It boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in).Īccording to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 3–8% over 3–24 weeks. In other words, intermittent fasting works on both sides of the calorie equation. Lower insulin levels, higher HGH levels, and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy.įor this reason, short-term fasting actually increases your metabolic rate, helping you burn even more calories ( 7, 9). Unless you compensate by eating much more during the other meals, you’ll end up taking in fewer calories.Īdditionally, intermittent fasting enhances hormone function to facilitate weight loss. Generally speaking, intermittent fasting will make you eat fewer meals. Many of those who try intermittent fasting are doing it to lose weight ( 8). Can help you lose weight and visceral fat Your cells also initiate important cellular repair processes and change which genes they express.Ģ. ![]() When you fast, insulin levels drop and human growth hormone (HGH) increases. Many of the benefits of intermittent fasting are related to these changes in hormones, the function of cells, and gene expression. There are beneficial changes in several genes and molecules related to longevity and protection against disease ( 7). The body induces important cellular repair processes, such as removing waste material from cells ( 6). Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits ( 2, 3, 4, 5). The blood levels of human growth hormone (HGH) may increase dramatically. Blood levels of insulin drop significantly, which facilitates fat burning ( 1). Here are some of the changes that occur in your body during fasting: When you don’t eat for a while, several things happen in your body.įor example, your body changes hormone levels to make stored body fat more accessible and initiates important cellular repair processes. Changes the function of hormones, cells, and genes ![]()
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