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Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn’t have supermarkets, refrigerators or food available year-round. Sometimes they couldn’t find anything to eat. As a result, humans evolved to be able to function without food for extended periods of time.
Intermittent Fasting is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when the right time you should eat them. Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.
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These are the most popular of Intermittent Fasting methods:
The 16/8 method: also called the Lean gains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1 – 9pm. Then you fast for 16 hours in between.
Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
The 5:2 diet: with this methods, you consume only 500 – 600 calories on two non-consecutive days of the week, but eat normally the other 5 days.
If you’re just getting started, it is recommended to start with the 16/8 method, then perhaps later move on to longer fasts. It’s important to experiment and find a method that works for you.
There are several important health benefits when you’re are intermittent fasting;
1. It helps to lose weight
2. It can reduce insulin resistance, lowering blood sugar by 3%-6% and fasting insulin levels by 20%-31%, which should protect against type 2 diabetes.
3. Some studies show reductions in markers of inflammation, a key driver of many chronic diseases.
4. It may reduce “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance – all risk factors for heart disease.
5. Animal studies suggest that intermittent fasting may prevent cancer.
6. Improve brain health. Intermittent fasting can extend lifespan in rats. Studies showed that fasted rats lived 36-83% longer.
7. Intermittent fasting can extend lifespan in rats. Studies showed that fasted rats lived 36-83% longer.
**important notes that research is still in its early stages. Many of the studies were small, short-term or conducted in animals. Many questions have yet to be answered in higher qualified human studies.