### Top 5 Health Benefits of Intermittent Fasting
Intermittent fasting (IF) has gradually become a trend in the fitness arena due to its potential health benefits. More than a dietary plan, IF is an eating pattern where you cycle between periods of fasting and eating. Here are five health benefits associated with intermittent fasting.
**Benefit 1: Weight Loss and Belly Fat Reduction**
Many of those who try intermittent fasting do so to lose weight. Generally, intermittent fasting will make you eat fewer meals. Unless you compensate for those meals with more food during the eating periods, you will end up taking in fewer calories. Furthermore, IF enhances hormone function to facilitate weight loss.
Higher growth hormone levels, increased insulin sensitivity, and lower insulin levels all increase the breakdown of body fat and facilitate its use for energy. As a result, short-term fasting may increase metabolic rate by 3.6-14%, helping you burn even more calories.
**Benefit 2: Insulin Resistance and Type 2 Diabetes Prevention**
IF can have profound benefits for insulin resistance and lead to an impressive reduction in blood sugar levels. In human studies on intermittent fasting, fasting blood sugar has been reduced by 3-6%, while fasting insulin has been reduced by 20-31%. Consequently, IF may protect against type 2 diabetes.
**Benefit 3: Heart Health**
Heart disease is the world’s biggest killer. Intermittent fasting has been shown to improve various risk factors, including blood pressure, total and LDL cholesterol, blood triglycerides, inflammatory markers, and blood sugar levels.
**Benefit 4: Brain Health**
IF increases the brain hormone BDNF and may aid the growth of new nerve cells. It also may protect against Alzheimer’s disease, although this point has yet to be tested in humans.
**Benefit 5: Cellular Repair and Longevity**
When we fast, our cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells. Additionally, studies in rats have shown that IF can extend lifespan as effectively as calorie restriction.
In conclusion, intermittent fasting is a beneficial eating pattern with impressive health benefits. Remember, the main reason these benefits appear is that IF induces weight loss. Most of the benefits, such as heart and brain health, will significantly improve by merely losing weight, whether through IF or any other method.
> **Disclaimer:** Before starting with any new diet plan, including intermittent fasting, it’s important to consult your healthcare provider, particularly for people with underlying health conditions.
Remember, ultimately, the most effective diet for you is the one you can stick to in the long run. Intermittent fasting is a tool, not a rule. You may need to experiment with different types of fasting schedules to find what works best for your lifestyle.
*References available upon request.*
