Untold Benefits of Intermittent Fasting: Here’s What The “Detox Industry” is Hiding From You
Untold Benefits of Intermittent Fasting: Here’s What The “Detox Industry” is Hiding From You
Fasting means not eating for a certain period of time.
While many people believe the human body is not meant to run on an empty stomach, there’s a type of fasting beneficial to humans — intermittent fasting.
Intermittent fasting has caught people's attention, however, it’s still a mystery for others.
This article will shed more light on what intermittent fasting is, its benefits, and how it helps with the body’s detoxification — that detox industries don't want you to know.
So let's dive in and unravel the mystery together!
What is Intermittent Fasting?
Intermittent fasting means switching between fasting and eating for a certain period of time each day or week.
It involves eating only during specific hours and not eating for the remaining hours.
Intermittent fasting is not just a diet or eating plan. It’s a lifestyle, it becomes part of you.
While other diets like ketogenic diet focus on “what” you eat, intermittent fasting focuses on “when” you eat.
Then how is it done?
How Does Intermittent Fasting Work?
You see, the liver stores glucose (end-product of carbohydrate), which the body uses for energy.
Now, when you fast, you exhaust your glucose and your existing fat is broken down for energy.
There are different ways or methods to intermittent fasting, but they are all based on choosing periods that suit your preference and schedule.
If you’re consistent with intermittent fasting, you’ll see healthy results in your body.
Methods of Intermittent Fasting
You can engage in intermittent fasting through one of these 5 methods.
They include:
The 16/8 Fasting Plan:
This is a popular method of intermittent fasting and it is also known as the 8-hour diet.
It requires you to fast for 16 hours and eat within a period of up to 8 hours.
For instance, if you eat breakfast at 9am in the morning, your last meal for the day should not exceed 5pm (8 hour time-frame).
You will then have to fast until the next morning.
Another way to do this is to stop eating by 8 in the evening, skip breakfast the next morning, and eat again at noon the next day.
If you are trying to lose weight, then you should try this particular method, as it is very effective.
20:4 Fasting Plan:
This requires you to fast for 20 hours and eat within 4 hours.
For instance, you can start your fast after dinner and wait 20 hours until you eat again.
Better still, you can decide to eat just one large meal a day.
5:2 Fasting Plan:
This is a fasting plan where you eat normally for five days out of seven days of the week.
For the other two days, you’ll only eat one medium sized meal daily.
For instance, you’ll eat for five days, then choose two non-consecutive days (days that don't follow each other i.e. 48hours) and eat just one meal for the day.
24-Hour Fasting Plan:
This requires you to fast for 24 hours once or twice a week. It is also known as the “EAT-Stop-Eat diet”.
For example, you fast from dinner time on day one till dinner time on day two or from lunch time to lunch time the second day.
You can have water, tea and other calorie-free drinks during the fasting period.
However, consult your doctor before going for this fasting plan. Also ensure that you choose the most convenient day.
36-Hour Fasting Plan:
This requires you to fast for an entire day and night, for about 36 hours altogether.
Meaning, you start your fast from the night of day one through day 2, and break your fast on the morning of the third day.
NOTE: It can take two to four weeks before the body gets used to intermittent fasting.
Foods to Eat During Intermittent Fasting:
Intermittent fasting allows you to eat varieties of food that satisfy your hunger (as long as you eat healthy).
However, avoid junk food, processed foods, trans fat, large meals, alcohol, added sugar and refined carbohydrates.
Examples of foods you should add in your meal plan includes:
Wholegrains like barley, quinoa, rice, oats, etc.
Healthy fats like avocados, coconut oil and olive oil.
Proteins like eggs, fish, legumes, meat, nuts, poultry, seeds, etc.
Vegetables like broccoli, cauliflower, leafy greens, tomatoes, etc.
Fruits like apples, bananas, berries, oranges, pears, cucumber, watermelon, almonds and nuts.
Foods rich in fibre which helps to keep you full like Beans, broccoli, berries, apples etc.
Also, ensure you take water regularly throughout the day to control your appetite.
Are you curious about the desirable effects this lifestyle can offer your body? Then continue reading.
Untold Benefits of Intermittent Fasting: Here’s What The Detox Industry is Hiding From You
Intermittent fasting has many benefits, one of which is its help in weight loss, which is why many people adopt this lifestyle.
However, there is another interesting benefit most people haven't discovered, which is— detoxification.
(here is what the detox industry doesn't want you to know)
Interestingly, when you don't eat for long hours, your body detoxifies itself because it is naturally designed to do so.
Detoxification means cleansing the blood. It is the process of removing toxic substances (toxins) from the body.
Every day, your liver, kidneys and other organs in your body break down toxins and eliminate them through your urine, stool and sweat.
This helps purify your blood and consequently gives you healthier skin, stronger immunity and clearer thinking.
Intermittent fasting is one of the quickest ways to accelerate detoxification because it allows the body to rest and heal itself.
How does the body rest during fasting —By going on a break from digestion ( one of the most energy consuming activity in the body).
Ideally, you don't have to use detox teas all the time, when your body can effectively carry out this function on its own.
Nevertheless, (don't get me wrong) just because you have a built-in detoxification system, doesn't mean you shouldn't have a little boost once in a while.
Other Benefits of Intermittent Fasting
They include:
1. Helps in Reduction of Body Fat:
Intermittent fasting is a very effective tool to lose weight.
It works by boosting your metabolism, while reducing the amount of food you eat.
This eating habit can help you lose body fat by reducing your daily calorie intake.
When you are fasting, it is easier for your body to burn fat. Instead of getting energy from glucose, your body converts glycogen or protein to glucose.
When the protein reserve is fully utilized, fat is then used as a source of fuel.
Moreover, the process of detoxification also highly helps in weight loss.
However, to allow this process take place, don't overeat after breaking your fast.
Also, for evident results, try combining intermittent fasting with a nutritious diet and regular exercise.
2. Cellular Repair:
During fasting, the cells in the body initiate a process of cellular waste removal called “autophagy.”
It's a process in which your body destroys damaged cells and regenerates new ones.
Autophagy prevents several diseases like cancer and Alzheimer's disease.
However, to induce autophagy all you need to do is work your cells, which can be done majorly through intermittent fasting, calorie restriction, keto diet and exercise.
3. Lowers Your Risk For Type 2 Diabetes:
Losing weight is the most common reason why people opt for intermittent fasting.
Meanwhile, blood sugar control is another unknown benefit.
Type 2 diabetes is a very common, chronic disease.
Interestingly, intermittent fasting helps in lowering insulin resistance.
Insulin resistance is when the body becomes less responsive to insulin (the hormone that helps maintain normal blood glucose).
The effect of intermittent fasting on insulin helps in control of blood sugar level, promote weight loss and lowers the risk for other cardiovascular diseases.
4. Eliminates Inflammation in The Body:
Inflammation plays a crucial role in the body’s healing process.
(if its role is this crucial, then why would you want to eliminate it?)
When inflammation has completed its function (the healing process), and it refuses to leave the body it becomes a problem.
It is thereby called “Chronic inflammation”. This damages healthy cells and if not detected early, it may even lead to cancer.
Intermittent fasting can help fight inflammation by reducing oxidative stress.
5. Improves Heart Function:
Heart disease is currently one of the world’s chronic disease.
Many contributing factors are associated with an increased risk of heart disease. Intermittent fasting helps curb these risk factors. Some of which include:
Bad cholesterol.
High blood sugar.
High blood pressure.
Inflammatory markers.
High blood triglycerides.
Intermittent fasting boosts heart health by helping to reduce the risk factors for different heart diseases.
6. Improves Brain Function:
Intermittent fasting helps in increasing a certain brain hormone called “Brain-derived Neurotrophic Factor” (BDNF).
BDNF is a protein involved in the cognitive processes of learning and memory. It helps increase growth of new neurons and protect the brain from damage.
Deficiency in BDNF can cause depression and other brain problems.
During fasting, the body produces new proteins.
This enables cells to take protein from alternative sources and break them down into amino acids to make new proteins that are essential for survival.
Intermittent fasting has neuroprotective functions which helps prevent Alzheimer's disease and Parkinson's disease (world’s most common neurodegenerative diseases).
How? Intermittent fasting keeps your brain healthy by helping to enhance cognition.
Presently, there’s no cure for Alzheimer’s disease, so preventing its occurrence is very important.
7. Helps Promote Sleep:
Intermittent fasting prevents late night foods, which in turn helps strengthen the circadian rhythm (the internal clock of your body that regulates sleep).
Wonder how the circadian rhythm works and other natural ways to improve your sleep? Read here:
8. Increase in Lifespan:
A popular benefit of intermittent fasting is its ability to increase your lifespan.
Intermittent fasting helps reduce the factors that predispose you to certain disease conditions.
It also improves body functions and consequently promotes healthier life.
Personality Benefits of Intermittent fasting:
Apart from health benefits, intermittent fasting also has personality-enhancing benefits.
Some of which include:
Discipline:
The discipline comes from being able to control the strong impulse you have about wanting to snack or eat. Resisting this urge sends a signal to your brain that shows “you are in control.”
Sense of Appreciation:
Fasting means you can't eat when you normally do.
When you are hungry, you think about how much you miss the foods you usually eat whenever you wish.
This in turn helps you develop a strong sense of gratitude.
Side Effects of Intermittent Fasting:
As beneficial as intermittent fasting is, it has its own side effects.
You might experience certain side effects during your first attempt of intermittent fasting.
However, these side effects tend to disappear within a month.
They include:
Hunger
Irritability
Lack of concentration
May cause muscle loss
May hinder athletic performance
May cause amenorrhea in women (e.g. 36 hour fast)
When practiced for long, it may lead to an eating disorder.
Also, some people are exempted from this lifestyle due to certain conditions.
These include:
Pregnant women
Breastfeeding mothers
Underweight individuals
History of eating disorders
Individuals with fertility issues
Individuals with low blood sugar
Advised against it by your doctor.
Individuals under 18 years of age.
Individuals with low blood pressure.
People who are under chronic stress.
Conclusion on Intermittent Fasting
Intermittent fasting is well known for helping in weight loss, but its benefits extend beyond that. It also helps you live a longer and healthier life.
For best results, combine exercise with intermittent fasting. This will give you faster and more visible results.
Balance intermittent fasting with proper nutrition and sleep, as it helps improve general health.
P.S: If you are planning to start intermittent fasting, speak with your doctor or a nutrition expert.
They'll determine if it’s safe for you and also choose the best fasting plan for you.
See you in the next blog post. Stay litty!
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This is brilliant