Intermittent Fasting: What Science Says

Intermittent Fasting: What Science Says

## Intermittent Fasting: What Science Says

## Introduction

Intermittent fasting has become increasingly popular in recent years. Many people swear by this diet method to lose weight and improve their health. But what does science say about intermittent fasting? In this article we will take a closer look at the current findings and examine the advantages and disadvantages of intermittent fasting.

## What exactly is intermittent fasting?

Before we delve deeper into the matter, it is important to understand what intermittent fasting exactly means. Intermittent fasting is about integrating regular meal breaks into your everyday life. In contrast to the classic diet, this is not primarily about which foods should be eaten or avoided, but rather about the time frame of eating.

There are different forms of intermittent fasting, the most commonly practiced are the 16/8 method and the 5:2 diet. The 16/8 method involves fasting for 16 hours and having an eight-hour eating window per day, while the 5:2 diet involves only eating 500-600 calories two days per week and eating normally the rest of the week.

## The effects on metabolism

Studies have shown that intermittent fasting can have positive effects on metabolism. A 2014 study found that intermittent fasting can lead to weight loss and improved insulin sensitivity. Due to the longer fasting periods, the body's energy reserves in the form of glycogen and fat are used. This can lead to an improvement in fat burning and an increase in metabolism.

There is also evidence that intermittent fasting can stimulate the body to release more of the growth hormone somatropin. Somatropin plays an important role in building muscle mass and burning fat. This may explain why intermittent fasting is often associated with improved body composition, such as a higher percentage of lean body mass.

## Effects on weight loss and health

Intermittent fasting has also been proven to be an effective tool for weight loss. A 2016 study examined the effects of intermittent fasting on overweight individuals and found this method to be just as effective as continuous calorie restriction for losing weight. Additionally, another 2017 study showed that intermittent fasting can reduce belly fat, which poses an increased risk of various diseases such as diabetes and heart disease.

But not only weight loss, but also general health can benefit from intermittent fasting. Studies in animals have shown that intermittent fasting can have a life-extending effect and reduce the risk of age-related diseases such as cancer and Alzheimer's.

## Important points to note

Despite the many positive effects of intermittent fasting, there are also some important points to consider. On the one hand, intermittent fasting should not be practiced by everyone. Pregnant women, people with eating disorders or people with certain illnesses should avoid this dietary method or seek medical advice beforehand.

It is also important that a balanced diet takes place during the eating window. Just because you're allowed to eat within a certain time frame doesn't mean you should cram everything in. A balanced and nutrient-rich diet remains important even when intermittent fasting.

Finally, it is advisable to start intermittent fasting slowly and carefully. It may take some time for the body to get used to the change. It is also recommended to stay hydrated during fasting to avoid dehydration.

## Conclusion

In summary, science is increasingly providing evidence that intermittent fasting can have positive effects on our bodies. From weight loss to improved insulin sensitivity to reduction of belly fat and reduced risk of age-related diseases, intermittent fasting seems to hold promise.

However, it is important to note that intermittent fasting is not suitable for everyone and that you should seek medical advice beforehand, especially if you have certain pre-existing conditions or risk factors. Intermittent fasting should also be combined with a balanced diet and a healthy lifestyle.

Overall, intermittent fasting is an interesting option for those who want to improve their health or lose weight. Although scientific research on this topic is still in its infancy, the results so far are promising and offer exciting perspectives for the future.