Intermittent fasting can reduce the incidence of cancer and obesity, while also reducing stress and may even make people live longer, according tomedia. Intermittent fasting requires people to reduce three meals a day to a few hours, rather than the three meals a day that people usually use. While this is not a new concept, it has gained considerable support in recent years with the rise of the so-called Paleolithic diet and increased attention to atypical eating habits.
At the same time, the study began to look at the potential health and lifestyle benefits of intermittent fasting, focusing on how intermittent fasting promotes so-called metabolic conversion, in which the body transitions from glucose-based energy to ketone-based energy.
Typically, those who are on an intermittent fasting program need to eat for six hours a day and then fast for the remaining 18 hours, although some extend the fasting time to 20 hours. The potential benefits of this are not just weight loss. According to a new review by Dr. Rafael de Cabo and Dr. Mark P. Mattson of Johns Hopkins University School of Medicine, “many of the health benefits of intermittent fasting are not limited to reducing free radical production or weight loss.” “
Benefits of intermittent fasting
According to the review, intermittent fasting can trigger evolutionaryly conservative adaptive cellular responses that are integrated between organs and inside organs in a way that improves glucose regulation, increases stress resistance, and suppresses inflammation. “During fasting, the body’s cells usually go into the process of damage removal or repair, and (at the same time) cell pressure is resolved. However, given the typical dietary rhythm, the process did not last too long.
One of the most famous benefits of intermittent fasting is changing the way the body generates energy. After meals, glucose in food is used as energy and fat is stored for later use. When fasting, fat is broken down, and the liver converts it into ketones.
These ketones are not only a sign that fat is broken down, but also act as a powerful signaling molecule for people’s cells and organs. For example, they can affect the way proteins, molecules, and genes are produced, which can affect factors such as aging, neurodegenerative diseases, and overall health. Other studies have found that intermittent fasting can also help improve blood sugar regulation, control blood pressure and reduce body fat.
Problems with intermittent fasting
The study’s authors concluded that while intermittent fasting has been found to have many benefits, it has a bigger problem with lifestyle changes. Perhaps the biggest problem is that people don’t have a habit of abstaining from food for long periods of time.
“First of all, the eating habit of three meals a day and snacking is so ingrained in our culture that patients or doctors rarely consider changing it. Rich food and extensive marketing in developed countries are also major obstacles to overcome . “
In addition, sticking to such a diet also requires some obstacles, such as unavoidable hunger, irritability, and unfocused attention. The researchers note that these conditions usually occur only in the first month, but during that time this can be a major obstacle, and it requires medical professionals to make it clear that this is only a temporary side effect. The problem is that doctors themselves often lack the training to advise on intermittent fasting.
Can oral pills replace intermittent fasting?
Another method of research, mainly used in animal models, is to look for an alternative drug: one that replicates the benefits of intermittent fasting. However, people are still a long way from developing drugs that can do this. According to the researchers, “existing animal model data suggest that the safety and efficacy of this drug therapy may not be as effective as intermittent fasting.” “In short, if you want the best results, you still need to follow the diet strictly.
The best intermittent fasting diet
Although intermittent fasting has several dietary structures, none of them are suitable for everyone. But the most common option may be a daily, limited-time feeding method, where you eat within 6 hours and then avoid eating for the remaining 18 hours.
Another 5:2 intermittent fasting scheme can also be considered. This requires limiting your daily calorie intake to 500 calories for two days a week, with a regular healthy diet for the remaining five days. But no matter which structure you choose, you should focus on exercise and dietary nutrition.