New Intermittent Fasting Research Results
Over the last few years, many people have made fasting for a few days every week significant for various health reasons.
The popularity of fasting routine, referred to as intermittent fasting, is also the most searched-for dieting regimen on the internet.
Researchers on the popular restricted eating plan are also busy with the latest findings on its effectiveness, benefits, and side effects.
Celebrities endorsing the dieting routine and numerous people posting their weight loss results after the fast are encouraging those who may want to try it out.
Doing so also adds to the curiosity and popularity of the eating plan.
However, there is still a concern about whether there is any actual research proving that intermittent fasting works. This article looks at the latest research findings on intermittent fasting.
What Is Intermittent Fasting?
Intermittent fasting is restricted eating. While many other diets have diet plans that include what you eat, intermittent fasting is all about when you eat.
This means that you do not have to do away with your favorite foods, but you cannot eat them every day.
With the fasting routine, you do not have to worry about keeping track of the number of calories in your food, come up with complicated recipes, or cut down on certain foods from your diet.
There are three main ways to carry out intermittent fasting.
- Dieting on a daily time restriction basis, also known as the 16:8-diet, means that you fast for a continuous 16 hours and eat for the next 8 hours.
- The second method is alternate-day fasting which refers to eating one reasonably sized meal during the fasting day and regular feeds on the non-fasting day.
- The third method is to eat one moderate-sized meal on two fast days each week, the 5:2-routine.
One of the main primary purposes of intermittent fasting is to lose weight. Thousands of intermittent fasters swear to weight loss within the shortest time possible. While we are obligated to believe this, what do research and the latest findings say?
What Are The Latest Research Findings On Intermittent Fasting?
There is lots of research showing the potential of intermittent fasting for weight loss. A study by The Harvard School of Health showed that over 10 weeks of intermittent fasting, effective weight loss was 7 to 11 pounds.
The findings further demonstrate that individuals on periodic fasting programs lose even more weight than calorie counters despite sticking to the same calories.
According to the New England Journal of Medicine, intermittent fasting does not only help with weight loss but also other health issues. Restricted dieting improves metabolism and prevents some illnesses.
Image-NEMJ-New England Medical Journal
Further studies carried out in animals and a relatively small group of intermittent fasters found that intermittent fasting also helps delay the aging process.
However, the extent of intermittent fasting on delayed aging or longer lifespan varies depending on genetic factors, sex, and the kind of diet taken.
Further lifespan studies on primates (non-human) and mice showed consistent results of a longer lifespan under intermittent fasting.
As demonstrated in both humans and animals, most of the other health advantages of food restriction are not essentially a consequence of decreased production of free radicals or loss of weight, as previously thought.
Periodic food abstinence instead reconciles cellular responses exceedingly integrated into the body organs. The action reduces inflammation, increases stress tolerance, and improves glucose homeostasis.
Are There Any Potential Side Effects Of Intermittent Fasting?
Many people that have tried intermittent fasting hail it for its benefits. However, there is still the question of whether it is the right diet plan for everyone and has any side effects.
It is challenging to get into intermittent fasting without experiencing some hiccups.
One of the reasons is that the fasting routine does not have any clear guidelines as to the number of calories you should consume during the fasting period, even though some people have come up with clear diet plans.
In addition, it does not specify the type of meals to eat on the days you are not fasting.
It is also challenging to determine whether intermittent fasting is the best decision to make when there are other alternative diet plans to lose weight.
However, it is one of the most popular dieting plans, so the assumption is it works. Nevertheless, like many other diet plans, IF has some side effects, according to the latest research findings.
If you notice any of the following side effects, the best thing to do would be to stop intermittent fasting.
Feeling irritable, cranky, or grumpy might not be a solid reason to make you quit the program, but it is one of the IF side effects.
When you are hungry but cannot eat because you are on a restricted fasting window, the feelings come about. If the irritability continues, maybe you should stop forcing the fast and eat.
One of the day’s main meals that people do IF skip is breakfast. It is also the most important meal of the day.
Skipping breakfast can lead to fatigue and brain fog. Counteract that by eating the right foods during your non-fasting window.
Low Blood Sugar
Infrequent eating could also lead to low blood sugar, characterized by nausea, frequent headaches, and dizziness. If you have diabetes, you should not try IF.
The obsession with overeating during the non-fasting window is familiar with many intermittent fasters. Overeating could lead to health issues and slow your metabolism.
Intermittent fasting is one of the most popular weight loss dieting routines, but it is challenging.
Recent developments from numerous research findings and studies on humans show that intermittent fasting is a safe weight loss routine.
However, it does not go above other diet routines, but if followed correctly, it works.
According to a recently published article in the New England Journal of Medicine, flipping the switch from regular dieting to fasting puts one in the right direction of weight loss, improved metabolism, lower blood sugar, less inflammation, and a wide range of other health benefits.