Author: BalanceGenics Anti-aging Research Team (How100.com)
Intermittent Fasting : a promising new way to lose weight
As obesity becomes more and more serious , people are increasingly looking for ways to lose weight. Although traditional dieting methods are effective, they are often difficult to stick to and can easily lead to rebound. In recent years, a weight loss method called "intermittent fasting" has gradually become popular. It achieves weight loss by intermittently restricting calorie intake, while avoiding the adverse effects of long-term dieting, such as slowing metabolism.
1. What is intermittent fasting?
Intermittent fasting is a cyclical fasting weight loss method that divides a day or a week into a "fasting period" and a "feeding period". During the fasting period, people strictly limit their calorie intake (usually 500-600 calories); while during the feeding period, they can eat normally. Common intermittent fasting patterns include:
5:2 diet - restrict calorie intake to 500-600 calories two days a week and eat normally the other five days.
16:8 diet - eating only during an 8-hour window each day and fasting for the remaining 16 hours.
Alternate-day fasting - Eat normally one day and only consume 500-600 calories the next day, and repeat this cycle.
2. The weight loss effect of intermittent fasting
Several studies have shown that intermittent fasting can effectively reduce weight and abdominal fat accumulation. A study of 94 obese adults found that over a period of 6 months, those who practiced intermittent fasting lost an average of about 6 kg, while those who continued to restrict calories lost an average of about 5 kg. Another one-year study also found that the intermittent fasting group lost significantly more weight than the continuous calorie restriction group.
In addition to weight loss , intermittent fasting can also help reduce waist-to-hip ratio and visceral fat content. A meta-analysis of 27 studies showed that intermittent fasting can reduce waist-to-hip ratio by 3.1% and visceral fat area by 4.4%. This shows that intermittent fasting can not only reduce overall weight, but also specifically target abdominal and visceral fat accumulation.
The mechanism of intermittent fasting for weight loss is mainly achieved by creating an energy gap. During the fasting period , due to the strict restriction of calorie intake, the body is forced to use stored fat as an energy source, thereby promoting fat burning. At the same time, intermittent fasting may also increase the body's growth hormone levels and enhance fat metabolism.
It is worth noting that the effect of intermittent fasting for weight loss also needs to be combined with exercise, especially resistance training , to reduce muscle loss and achieve the goal of "losing weight faster and healthier". Simply relying on intermittent fasting and lack of exercise will lead to a decrease in basal metabolic rate in the long run, affecting the weight loss effect.
3. Other health benefits of intermittent fasting
In addition to weight loss , intermittent fasting may also bring the following health benefits:
- Improve insulin sensitivity and reduce the risk of type 2 diabetes
Several studies have found that intermittent fasting can help improve insulin sensitivity and reduce the risk of type 2 diabetes. A six-month study showed that intermittent fasting can increase insulin sensitivity by 28%. Another trial also found that the 16:8 fasting method can significantly improve insulin sensitivity and reduce fasting blood sugar levels.
- Reduces inflammation and oxidative stress levels
During fasting , the human body enters a state of "stress response", which may help reduce systemic inflammation and oxidative stress levels. A study found that during Ramadan, the levels of some inflammatory markers in healthy people were significantly reduced. Reducing chronic inflammation helps prevent a variety of diseases, such as cardiovascular disease and tumors.
- May slow aging
Animal experiments have found that moderate calorie restriction may help prolong life. Although human studies have not yet fully confirmed this , some scholars believe that intermittent fasting may produce anti-aging effects by activating mechanisms such as autophagy. Autophagy is a cell's "self-repair" process that helps remove damaged organelles and proteins.
- Improve cognitive function
Some preliminary studies have shown that intermittent fasting may be beneficial to the brain, such as improving the integrity of gray and white matter in the brain, increasing the efficiency of energy metabolism in the brain, and thus improving cognitive function. However, research in this area is still relatively preliminary and needs more evidence to support it.
- Improve intestinal flora
An animal study found that intermittent fasting can increase the abundance of beneficial bacteria in the intestine, such as Bacteroides and Lactobacillus, which can produce beneficial metabolic effects. However, the results of human studies are still uncertain and need further exploration.
4. Precautions for intermittent fasting
Although intermittent fasting has many benefits , the following points should be noted during implementation:
- During the fasting period, you may experience discomfort such as dizziness and irritability , which is caused by a sudden drop in blood sugar levels. Proper replenishment of water and electrolytes can help relieve this.
- Long-term excessive calorie restriction may lead to malnutrition , so protein, vitamins and minerals should be appropriately supplemented during the fasting period.
- It may not be suitable for some groups of people , such as pregnant women, breastfeeding women, children and adolescents in the growth and development period, etc. They should implement it with caution under the guidance of a doctor.
- It is necessary to adapt gradually , and it is not advisable to adopt a stricter fasting mode at the beginning to avoid metabolic disorders.
In general , intermittent fasting is a safe and effective way to lose weight, and it may also bring other health benefits. However, during implementation, it is still necessary to make reasonable adjustments based on personal circumstances and under the guidance of professionals to avoid adverse reactions.
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