Fasting is a practice dating back centuries and playing a central role in many cultures and faiths, despite its recent rise in popularity. Described as the abstinence over a given period from all or some foods or beverages, there are different types of fasting. Most types of fasts are usually conducted over 24–72 hours.
On the other hand, intermittent fasting includes alternating between eating and fasting periods which vary from a few hours to a few days at a time.
Fasting has had many health benefits, ranging from decreased weight loss to improved brain activity.
| BENEFITS OF FASTING | DRAWBACKS OF FASTING |
| PROMOTES WEIGHT LOSS | AFFECTS SOCIAL LIFE |
| PROMOTES BRAIN FUNCTIONING | FEELING HUNGRY ALL THE TIME |
| NO CALORIE RESTRICTION | DIGESTION ISSUES |
| IT’S NOT COMPLICATED | IT’S NOT SUITABLE FOR EVERYONE |
| IMPROVES OVERALL HEALTH |
ADVANTAGES OF FASTING:
- PROMOTES HEALTH & WEIGHT LOSS
Intermittent fasting is a convenient way of getting rid of any extra pounds that you might bear. This decreases insulin amount and increases the growth hormone and noradrenaline. All this burns the body fats for energy generation.
Statistical evidence has strengthened the importance of intermittent fasting and has shown that between only three to 20 weeks you can lose around 3-8 percent of your body fat. Results from multiple human studies showed that intermittent fasting was highly correlated with major Reduction of body weight, body fat, and waist circumference.
- PROMOTES BRAIN FUNCTIONING
This is one of the main advantages of intermittent fasting. Studies investigated the influential impact on cognitive (such as memory) of this time-restricted diet. IF is particularly useful whether it is training or rest for athletes. A systematic review of 2017 showed that weight loss in general is linked to cognitive function improvements.
- NO CALORIE RESTRICTION
You can indeed eat the same number of calories every day and you do not need to turn down or change the foods you eat. However, we agree that with a full and balanced diet from each of the four food groups, you can obtain better results for your wellbeing. Almost all individuals like this part a lot, because you can eat more food at the same time.
You ‘d feel more satisfied and fulfilled. In some respects, fasting can prevent you from the typical food binge.
- IT’S NOT COMPLICATED
This food pattern is easy to enforce and can easily be practiced for those who like routine. It can be easy to fit in with the current routine of some people. Many dietary patterns focus on food consumption and other food restriction or avoidance.
A substantial time investment may be required to know the basic rules of a food style. You can eat according to the daytime or day of the week in a meal schedule that involves intermittent fasts.
- IMPROVES OVERALL HEALTH
Apart from the very first point on weight loss in this article, intermittent fasting is also a strong military that protects our weak body against extreme Type 2 diabetes. This is a result of resistance to insulin with a high level of blood sugar. Intermittent fasting reduces resistance to insulin and therefore regulates the levels of blood sugar.
Intermittent fasting may also help to improve a person’s overall health. It regularly gives rest to our poor digestive systems that are working continuously. The stress and inflammation in the body are reduced. This also helps facilitate cell repair, as cells undergo a waste removal cycle during fasting processes.
Intermittent fasting plays a significant role in protecting the body from two major diseases, cancer and heart attack, primarily because of various beneficial effects on the metabolism.
DISADVANTAGES OF FASTING:
- AFFECTS SOCIAL LIFE
Eating has become a social activity. All our holidays, milestones and special events revolve around food when you think about it. This new eating style is quite different than most people’s typical everyday eating patterns. It is because the time you must eat is reduced. At social meetings, where everyone else eats and sips with their drinks, it can be difficult for you to stand out awkwardly from the crowd.
And you could miss a romantic dinner at the late evening, home-made family dinners, birthday dinners, lunch with your boss, colleagues and perhaps even a meal shared with your spouse and children. It is not that fun.
- FEELING HUNGRY ALL THE TIME
A regular side effect of fasting is that the equilibrium of your hormones can be modified. Leptin reduction (which makes you feel full), and cortisol growth (this can lead to more stress on your body and thus a halt to weight loss).
A research by the University of Virginia on Fasting showed a decrease in female Leptin by as much as 75% and a 50% rise in cortisol following the fasting era. Increased cortisol can also contribute to improvements in women’s menstrual cycles.
- DIGESTION ISSUES
Some of us can have digestive problems, if in a short period we eat a lot of food. Larger food volumes mean more time to digest. It can cause more stress on your GI tract, which causes indigestion and bloating. To IBS patients, this can have tremendous implications. The intestines are already more sensitive, with GI inflammation and bowel movements disturbed. They are also more likely to cramp, bloat, and stomach pain.
- IT’S NOT SUITABLE FOR EVERYONE
It is best to avoid this type of fasting if you have a medical condition. For example, people with diabetes or hypoglycaemia need glucose all day long and can do without it. If you are one of those who feel nauseous or feel uncomfortable to go too long without food, you may not be able to do intermittent fasting. It is also necessary to note that intermittent fasting is not for you if you have ever had an eating disorder history.
The examples above show that fasting is not “good ” or ” bad,” but entirely up to your state of health, current percentage of your body and fat. If you intend to follow a fasting regimen intermittently, it should be done in such a way that it has limited consequences. There are various forms of intermittent fasting available, for instance, only fasting on weekends or alternate fasting days, you don’t have to do it every day of the week!
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