Top 10 Health Benefits of Intermittent Fasting!

• Posted by megha akare Oct 24 Filed in Health #nutritionist in Pune  #nutritionist in Mumbai  #nutritionist in Banglore  6 views
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  Lately, intermittent fasting has emerged to become one of the trendy practices of recent times and a popular choice among many seeking an effective, sustainable approach to wellness.

  In fact, while many people are interested in this kind of approach, many people are not willing to get started because they don't know what it entails or whether it is right for them. If you're one of those people wondering about intermittent fasting, here's the blog for you.

  A leading nutritionist in Pune advises that let us take this step by step, learn a bit about what it is, how to start, and most importantly, the incredible health benefits that it can lead to.

  What Is Intermittent Fasting?

  Intermittent Fasting (IF) is less a "diet" and more of an "eating pattern." Rather than what you eat, it zeroes in on when you eat. It incorporates periods of eating followed by periods of fasting. These include:

  16/8 Method: Fasting for 16 hours in a day and eating for the remainder of 8 hours.

  The 5:2 Diet: You eat normally five days of the week and limit calorie intake to 500–600 calories on the other two, nonconsecutive days.

  The Eat-Stop-Eat Method: You fast for a full 24 hours one or two days a week.

  Now that you have an idea of the basics, let's get down to the top 10 health benefits of intermittent fasting and why it might just be the change in lifestyle you need.

  Top 10 Health Benefits of Intermittent Fasting

  1. Weight Loss and Fat Loss

  The benefit of the health aspect of intermittent fasting can range from loss of weight. The most obvious advantage is that when you restrict your time to eat, you ultimately consume fewer calories. More importantly, during periods of fasting, your body uses up its fat stores for energy.

  During these periods when your insulin levels are low, fat is easier to be used as fuel too, and hence, there is increased fat oxidation. Moreover, IF will induce a small boost in metabolic rate which burns even more calories.

  To make weight loss results from this strategy work better, eat nutrient-dense meals inside your eating window and avoid such high sugar or processed heavily cooked meals.

  2. Enhanced Insulin Sensitivity

  If you're concerned with blood sugar, you may just find that intermittent fasting becomes your new best friend. This is because fasting periods dramatically reduce insulin levels; the body then becomes more sensitive to insulin, making it better at processing carbohydrates and sugars and lowering the risk of insulin resistance dire precursor of Type 2 diabetes.

  These are just some of how IF can help improve your ability to control blood sugar while helping you achieve stable energy which reduces cravings.

  3. Improves Brain Health

  But only recently was it discovered that the technique of intermittent fasting abstaining from eating for periods was found to enhance brain function. Research indicated that fasting increased the production of a brain hormone called brain-derived neurotrophic factor, which is significant in encouraging the formation of new neurons and improving the connections between neurons.

  This hormone plays an essential role in learning and memory and has been linked to cognitive reserve resistance to age-related mental decline.

  Another promising health benefit of intermittent fasting is its reduction of the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's.

  4. Reduces Inflammation

  Chronic inflammation, a common factor behind many diseases such as heart disease cancer, and autoimmune conditions, is shown to be reduced by markers through intermittent fasting thus reducing chronic illnesses.

  It changes its fueling ability with glucose to fuel with fat, which will produce fewer inflammatory molecules. This means a healthier body and reduced inflammation.

  5. Maintains Good Heart Health

  Heart disease is responsible for one-third of deaths globally, but some major risk factors could be minimized by IF. IF improves cholesterol levels by lowering LDL (bad) cholesterol and triglycerides, while raising HDL (good) cholesterol. It also helps manage blood pressure and lowers the level of oxidative stress.

  These changes support your overall cardiovascular health, making IF one of the potential allies that can protect your heart.

  6. Induces Cellular Renewal and Longevity

  When you fast, your body performs an autophagy task-a process where cells clean out the damaged material and replace it with new components. This would allow detoxification of the system and may cause aging to decelerate and lower the possibility of many diseases.

  This process helps defend against cancer as well since these cells that would be removed otherwise might have the potential to turn malignant. Thus, fasting is not only about weight loss; it rejuvenates your body, cell by cell.

  7. Better Digestion

  If you have digestive issues with bloating, gas, or indigestion, a simple and practical fix may be in the form of fasting, as this would give the digestive system a chance to rejuvenate and reset. This improves gut health.

  Thirdly, IF can help alleviate symptoms of irritable bowel syndrome and improve digestion of nutrients, thus improving digestive health in general.

  8. Enhances Mental Acuity and Concentration

  Do you often feel drowsy after eating an enormous meal? The less-known but astounding health benefit of intermittent fasting is its ability to improve your mental acuity. Fasting will make the body produce the generation of ketones inside, an alternate source of fuel for the brain, which may enhance your concentration and mental acuity.

  The best part of IF is that most people report being much sharper and more productive during their fasting periods, which makes it a perfect lifestyle choice for anyone looking to boost their cognitive performance.

  9. It Simplifies Your Lifestyle

  Among the many advantages of IF that do not gain as much publicity is its simplicity. Unlike other diets that are so taxing in planning what to eat and when, IF is pretty simple and straightforward other words, you just have to eat within a window. You will not have to bother yourself over how many times you are going to eat within a day or how many calories move through your body within a day.

  This makes intermittent fasting an excellent choice for those with busy schedules who want to lead healthy lifestyles without the hassle of creating complicated meal plans.

  10. May Help with Cancer Prevention

  While more research is necessary, some studies suggest that fasting periods reduce the incidence of cancer for certain types by the induction of autophagy, and levels of insulin decrease. Since high levels of insulin and inflammation that occur through chronic circumstances are associated with increasing one's risk of cancer, it stands to reason that fasting can help combat those potential dangers as well.

  Not only this, but it can make cancer therapies more effective by making cancer cells sensitive to chemotherapy agents and still protecting normal cells.

  How to Start Intermittent Fasting?

  So that you know the health benefits of intermittent fasting, how to start? Here are some tips from the best nutritionist in Pune:

  • Choose Your Type of Fasting: Choose one that fits your lifestyle. For a beginner, you can begin with the 16:8, where you fast for 16 hours and eat within an 8-hour window.

  • Hydrate: Drink lots of water during your fast. Additionally, black coffee or tea without sugar or milk can be consumed to reduce hunger.

  • Eat Nutrient-Dense Foods: On breaking your fast, reintroduce yourself to wholesome, nutrient-dense foods such as vegetables, lean proteins, healthy fats, and whole grains. Avoid bingeing on junk food, or you may undo all the good.

  • Pay Attention to Your Body: If you're feeling weak or dizzy, cut it off. Fasting isn't a competition it gives your body time to adjust.

  • Consult a Nutritionist: Let it be the first thing to discuss with a professional before you start an intermittent fasting schedule. Everybody's body is different, and such recommendations from a nutritionist will allow you to reach your goals safely.

  The health benefits of intermittent fasting are wide-ranging. It ranges from helping one lose weight and enhance brain function to battling inflammation; it's simple and simple for increasing one's health. But as with all lifestyle changes, it is always set in while tuning into the signals of your body.

  So if you are still confused about it, it is always advisable to go and consult the best nutritionist in Pune or any online nutritionist, who would be happy to guide you throughout your journey with intermittent fasting so that you get the maximum out of it while keeping things as safe and balanced as possible.

  Go on an intermittent fasting journey today and enjoy a healthier, more energized YOU!