10 Evidence-Based Health Benefits of Intermittent Fasting healthline.com
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting.
Numerous studies show that it can have powerful benefits for your body and brain.
Here are 10 evidence-based health benefits of intermittent fasting.
1. Intermittent Fasting Changes The Function of Cells, Genes and Hormones
When you don’t eat for a while, several things happen in your body.
For example, your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible.
Here are some of the changes that occur in your body during fasting:
Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning (1).
Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold (2, 3). Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits (4, 5).
Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells (6).
Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease (7, 8).
5 Intermittent Fasting Methods: Which One Is Right for You? dailyburn.com
Health by Kate Morin on 6/10/2017
“…The Science of Fasting
As far back as the 1930s, scientists have been exploring the benefits of reducing calories by skipping meals. During that time, one American scientist found that significantly reducing calories helped mice live longer, healthier lives. More recently, researches have found the same in fruit flies, roundworms and monkeys. Studies have also shown that decreasing calorie consumption by 30 to 40 percent (regardless of how it’s done) can extend life span by a third or more. Plus, there’s data to suggest that limiting food intake may reduce the risk of many common diseases. Some believe fasting may also increase the body’s responsiveness to insulin, which regulates blood sugar and helps control hunger…
Intermittent Fasting: 5 Methods
….What and when you eat during the feeding window also depends on when you work out. On days you exercise, carbs are more important than fat. On rest days, fat intake should be higher. ..
2. Eat Stop Eat
….How It Works: Fast for 24 hours once or twice per week. During the 24 hour fast, which creator Brad Pilon prefers to call a “24 break from eating,” no food is consumed, but you can drink calorie-free beverages. ..
3. The Warrior Diet
How It Works: Warriors-in-training can expect to fast for about 20 hours every day and eat one large meal every night. What you eat and when you eat it within that large meal is also key to this method. The philosophy here is based on feeding the body the nutrients it needs in sync with circadian rhythms and that our species are “nocturnal eaters, inherently programmed for night eating.”…
4. Fat Loss Forever
…How It Works: Not completely satisfied with the IF diets listed above? This method takes the best parts of Eat Stop Eat, The Warrior Diet and Leangains, and combines it all into one plan. You also get one cheat day each week (yay!) — followed by a 36-hour fast (which may be not-so-yay for some). After that, the remainder of the seven-day cycle is split up between the different fasting protocols….
5. UpDayDownDay ™ Diet (aka The Alternate-Day Diet or Alternate-Day Fasting)
How It Works: This one’s easy: Eat very little one day, and eat like normal the next. On the low-calorie days, that means one fifth of your normal calorie intake. Using 2,000 or 2,500 calories (for women and men, respectively) as a guide, “fasting” (or “down”) day should be 400 to 500 calories. Followers can use this tool to figure out how many calories to consume on “low-calorie” days….
Dr. Mercola: The Benefits of Intermittent Fasting – YouTube
Benefits Of Intermittent Fasting + How To Do It – YouTube (Dr. Axe)
Benefits of Intermittent Fasting – YouTube
*see Health & Fitness: Trying to lose weight? goodnewshealthandfitness.wordpress.com
How Intermittent Fasting Can Help You Lose Weight healthline.com
“..Interestingly, despite what the 5-6 meals a day proponents would have you believe, short-term fasting may actually increase fat burning.
Two studies have found that fasting for about 48 hours boosts metabolism by 3.6-14% (12, 13). However, fasting periods that are longer can suppress metabolism (14)…”
Intermittent Fasting: How To Lose Body Fat And Detox In 5 Easy Steps! elivatenutrition.com
“…Step 2: Fasted Lemon and Cayenne Pepper Water
That’s right! First thing every morning you are going to drink warm lemon water with non-irradiated cayenne pepper. Lemmon Juice and cayenne pepper both have anti-fungal, detoxifying, and immune boosting properties. It’s really the best way to start your day. But why?..”
Health: Importance of Cleansing-Detoxification goodnewshealthandfitness.wordpress.com
Sal: I “try” to fast 3 meals in various days of the week depending on what’s going on (e.g. work schedule, what’s on the menu at work, etc..). I usually fast Sunday mornings before church as it helps me “focus” and “hear” what God might be telling me through the message, shares, worship music, etc.. Then I try to pick two days (usually lunch /breakfast) of the week. I sometimes just eat vegetables and/or fruits only . I use that time to “meditate” in God’s Word or ways to get “closer” in my personal relationship with God.
*see Health: Vegetarian-Vegan Diet Needs? goodnewshealthandfitness.wordpress.com
Biblical Daniel Fast Put to the Test
Michael Greger M.D. FACLM September 10th, 2012 Volume 10 nutritionfacts.org
“..Within a matter of weeks, participants placed on the vegan diet outlined by the prophet Daniel experienced improvements in blood pressure, cholesterol and insulin levels, insulin resistance, and C-reactive protein levels, a marker of inflammation within the body…”
THE DANIEL FAST: My Experience, How to Eat, Biblical Fasting Guide …
Daniel Fast: Benefits for Your Spiritual, Emotional & Physical Health draxe.com
“…Daniel Fast: Food List
According to our understanding of the Hebrew definition of “pulse” that was used in the verse for vegetables can actually mean a range of foods. Here is the Daniel Fast food list of what you are allowed to eat:..”
Healthy Fasting Tips: Ramadan Do’s and Don’ts onearabvegan.com
DO break your fast with something nutritious.
After fasting all day long, you should at least make sure you break your fast with something healthful and nutrient dense, like dates or fresh juice. It is extremely common to break a fast with dates, as per Islamic tradition. Dates are naturally high in sugar, vitamins and minerals and are quickly digested so they are ideal for an immediate energy boost. To avoid the post sugar rush slump, make sure you combine your dates with a protein source like nuts as these slow the release of sugar into the blood. I personally break my fast with a dried date stuffed with a raw walnut followed closely by some fresh juice and water…”
Sal: I’ve fasted during Ramadan before and it was tough! It was my first time to “fast” without drinking any water or food completely. However, I did it with God as I prayed (e.g. for my Muslim friends) and asked God to give me strength. A Muslim friend told me to use this time to “remember the poor” around you, which is a great motivation too!
Lent: A Season of Fasting, Reflection, and Self-Care by Aimee McNew paleoplan.com
“…Lent is intended to be a season of contemplation, sacrifice, and simplicity with fasting and prayer—a time to grow in faith. Easter, of course, has both secular and religious observations, but for Christians, it’s arguably the most sacred time of the year. This is because the entirety of Christian faith is based on the death and subsequent resurrection of Jesus Christ. So Lent is a time of year to take a sobering, sacred look at our personal lives…”
Sal: I’ve had various types of “fasting” during Lent as a sacrifice from “things” that distract me from a “growing personal relationship” with God. One year, I “fasted” from “sweets”. I admit, I had one or more day “breaking” this due to my birthday during Lent season. If you break it, don’t give up entirely! God back and finish with prayer -asking God to deal with overcoming temptation! It’s a faith building experience.
Days of Unleavened Bread isawthelightministries.com
…How To Observe The 7 Days of Unleavened Bread
In the days and hours BEFORE Passover, we must remove all leavening from our houses. Remove all food that has baking soda, leaven or leavening listed as ingredients. In the Scriptures, “leaven/leavening” symbolizes sin. Sin puffs up. So we are learning to remove sin/leavening from our lives. As of sunset on Passover Day, all leavening must have been removed. You may have taken it to a storage unit, given it away or eaten it all up. Refrain from buying bread in the week before so that you will not have as much to remove or eat up before Passover evening. This is the origin of “Spring Cleaning”. Some people like to clean between their couches, etc in an attempt to remove all crumbs which picture hidden sin in our lives. During the week, You WILL find something that you forget or that you did not realize had leavening listed as an ingredient. Again, this pictures hidden sin and the continual process of learning about what sin is and removing worldliness from our lives…”
Sal: I fasted eating foods w/ NO “flour” (e.g. bread) and saw a lot of health benefits (e.g. eye sight improvement)..
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