10 Based on the evidence of Intermittent Fasting Health Services

Intermittent fasting is an eating behavior, where the cycle between periods of feeding and fasting.

Many studies show that far-reaching benefits for your body and brain.

Here are 10 health benefits of intermittent fasting based on evidence.

1. Intermittent Fasting changes the function of cells, genes and hormones

If you do not eat for a while, several things happen in your body.

For example, your body cellular repair processes and significant changes in body fat dissolves stored accessible hormones.

Here are some of the changes that occur during fasting in your body:

• Insulin levels: significantly decreased insulin levels, which the incineration of blood fats (increase 1 ).
• Human Growth Hormone: Growth hormone levels in the blood can be up to five times (increase in 2 , 3 ). To facilitate higher levels of this hormone to burn muscle and fat structure and many other benefits ( 4 , 5 ).
• Cell Reparation: The body induced important cellular processes such as cell waste (repair 6 ).
• Gene expression: There are positive changes in several genes to longevity and protection against diseases (molecules 7 , 8 ).

Many of the benefits of intermittent fasting to changes in these hormones, the expression and function of genes of cells together.

Conclusion: If you fast, insulin levels and hormone increases the fatigue of human growth. Your cells also initiate the important process of cell repair and alterations in the genes that are expressed.

2. Intermittent Fasting can help you lose weight and belly fat

Many who try Intermittent Fasting to do to lose weight ^[1] ( 9 ).

Usually intermittent fasting will make you eat less.

If you can take at the end in any correction by eating more at other meals, fewer calories ^[2] .

In addition, intermittent fasting improves the function of hormones to facilitate weight loss.

Lower concentrations of insulin, high growth hormones, and increased amounts of norepinephrine (noradrenaline) all increase to allow for the distribution of body fat and to its use of energy.

For this reason, short-term fasting is actually -increases- your metabolic rate of 3.6 to about 14%, which (helps burn more calories 10 , 11 ).

In other words, intermittent fasting works both sides of the equation calories. Increases metabolic rate (increase in calories) and reduced the amount of food that you eat (calories).

According to a 2014 study of the scientific literature can Intermittent Fasting weight loss of 3-24 weeks (3-8% cause 12 ). That is a huge sum.

People also lost 4-7% of their waist circumference, indicating that they lost a lot of belly fat ^[3] , harmful fats in the abdominal cavity, which causes the disease.

An evaluation study has also shown that intermittent fasting causes less muscle breakdown that caloric restriction follows ( 13 ).

Ultimately, intermittent fasting is a tool incredibly powerful weight loss. More information can be found here: How intermittent fasting can help you to lose weight ^[4] .

Conclusion: Intermittent Fasting helps you eat fewer calories, while some will increase your metabolism. It is a very effective weight loss and belly fat tool.

3. Intermittent Fasting can reduce insulin resistance to reduce the risk of type 2 diabetes

Type 2 diabetes ^[5] It has become increasingly common in recent decades.

Its main feature is the high sugar levels in the blood, in the context of insulin resistance.

Anything that reduces insulin resistance should help sugar levels in the blood and protect against type 2 diabetes.

Interestingly, intermittent fasting significant benefits for insulin resistance and lead to a drastic reduction of sugar levels in the blood (shown 12 ).

In human studies on intermittent fasting fasting glucose was reduced by 3-6%, while fasting insulin was from 20-31% (reduced 12 ).

A study in diabetic rats also showed that intermittent fasting of kidney damage, one of the most serious complications of diabetes (protected 13 ).

What this means is that intermittent fasting can be very protective for people who are at increased risk for type 2 diabetes.

However, there may be differences between the sexes. A study in women ^[6] showed that glycemic control is worse after a protocol of intermittent fasting for 22 days ( 14 ).

Conclusion: Intermittent Fasting can insulin resistance and blood glucose levels at least in men decrease in the blood.

4. Intermittent Fasting can oxidative stress and inflammation in the body to reduce

Oxidative stress ^[7] is one of the measures for aging and many chronic diseases ( 14 ).

It unstable molecules called free radicals, which with other important molecules (such as proteins and DNA), and the damage to react ( 15 ).

Several studies show that intermittent fasting can (improve the body's resistance to oxidative stress 16 , 17 ).

In addition, studies show that intermittent fasting can help to reduce inflammation, another key factor in all kinds of common diseases ( 17 , 18 , 19 ).

Conclusion: Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. This should benefit against aging and the development of many diseases.

5. intermittent fasting can be beneficial for heart health

Heart disease is now the leading cause of death worldwide ( 20 ).

It is known that various health markers (so-called "risk factors") are either associated with an increased or decreased risk of heart disease.

Intermittent fasting has been shown to treat many different risk factors, including blood pressure, total cholesterol and LDL, triglycerides, markers of inflammation and blood sugar levels in the blood (to improve 12 , 21 , 22 , 23 )

But much of it is on animal studies. The impact on the health of the heart should be more studied in humans before we can make recommendations.

Conclusion: Studies show that intermittent fasting can improve many risk factors for heart disease such as high blood pressure, cholesterol, triglycerides and inflammation markers.

6. Intermittent Fasting induces various cellular repair process

When we fast, the cells in the body begin a cellular process 'disposal' means autophagy ^[8] ( 7 , 24 ).

This means that the cells are disrupted and broken and dysfunctional metabolize proteins to accumulate within the cells over time.

Autophagy can increase protection against various diseases, including cancer and Alzheimer's disease ( 25 , 26 ).

Conclusion: Fasting causes a metabolic pathway called autophagy, which removes waste from the cells.

7. intermittent fasting may help prevent cancer

Cancer is a terrible disease that. By uncontrolled cell growth

Fasting has been shown several positive effects on metabolism, which can lead to a reduced risk of cancer.

Although studies in humans is needed, promises evidence ^[9] from animal studies show that intermittent fasting can help prevent cancer ( 27 , 28 , 29 , 30 ).

There is also evidence in human cancer patients shows that fasting reduces various side effects of chemotherapy ( 31 ).

Conclusion: Intermittent Fasting has been shown to help prevent cancer in animal studies. A role in humans has been shown that the side effects caused by chemotherapy.

8. Intermittent Fasting is good for the brain

What's good for the body often for the brain.

Intermittent fasting improves multiple metabolic properties is known to be important to the health of the brain ^[10] .

These include reduced oxidative stress, reduces inflammation and reducing the blood sugar levels and insulin resistance.

Several studies in rats have shown that intermittent fasting can the growth of new nerve cells, (should increase the benefits for brain function 32 , 33 ).

It also increases the content of a growth factor BDNF Brain-or hormone (BDNF) ( 32 , 34 , 35 ), a deficiency of depression and other problems in the brain (was placed 36 ).

Studies in animals have also shown that intermittent fasting protects against brain damage from stroke ( 37 ).

Conclusion: Intermittent Fasting can have important benefits for brain health. You can increase the growth of new nerve cells and protect the brain from damage.

9. intermittent fasting can help prevent Alzheimer's disease,

Alzheimer's disease is the most common neurodegenerative disease in the world.

There is no cure for Alzheimer's disease available so first come, is critical.

A study in rats show that intermittent fasting delay the onset of Alzheimer's disease or the severity thereof (reduction 38 ).

In a series of case reports, is an intervention in lifestyle, the daily short-term fasting includes able symptoms of Alzheimer's disease significantly prolonged in 9 of 10 patients ( 39 ).

Animal studies also suggest that fasting can against other neurodegenerative diseases, including Parkinson's disease and Huntington's disease (protective 40 , 41 ).

However, research involving human subjects is required.

Conclusion: let Animal studies suggest that intermittent fasting can protect against neurodegenerative diseases such as Alzheimer's disease.

10. Intermittent Fasting can prolong your life, to help them live longer

One of the most interesting applications of the intermittent fasting can its ability to prolong the life of.

Studies in rats have shown that intermittent fasting prolongs the life of a similar continuous caloric restriction (Art 42 , 43 ).

In some of these studies, the effects were quite dramatic. In one, fasted rats every other day, survived 83% longer than the rats that were not fasted ( 44 ).

This is intermittent fasting was not tested yet by far the most popular people in the anti-aging crowd.

Given the known benefits for all types of metabolism and health markers, it is logical that intermittent fasting could help you live a longer, healthier life.

References

1. ^{^} weight loss (authoritynutrition.com)
2. ^{^} fewer calories (authoritynutrition.com)
3. ^{^} belly fat (authoritynutrition.com)
4. ^{^} How intermittent fasting can help you to lose weight (authoritynutrition.com)
5. ^{^} type 2 diabetes (www.webmd.com)
6. ^{^} among women (www.marksdailyapple.com)
7. ^{^} Oxidative stress (en.wikipedia.org)
8. ^{^} autophagy (en.wikipedia.org)
9. ^{^} promises evidence (www.lift-heavy.com)
10. ^{^} brain health (www.marksdailyapple.com)