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Effects of Intermittent Fasting on Health – Intermittent fasting is a nutritional intervention that works in a similar way to calorie restriction in that it restricts food consumption. Intermittent fasting, on the other hand, concentrates on the time when meals can be consumed within a day or a week.
Alternative day fasting and time-restricted fasting are two types of intermittent fasting.
An easy to comprehend article on what intermittent fasting is and its types.
A subset of alternative day fasting includes 24-hour fasts followed by 24-hour eating periods that can be done several times a week, such as the 5:2 technique, which alternates two fast days with five nonrestrictive days. Time-restricted fasting programs include 16-hour fasts with 8-hour feeding schedules, 20-hour fasts with 4-hour eating schedules, and other variations.
Although both calorie restriction and intermittent fasting have the potential to cause weight loss. Intermittent fasting does not need a reduction in overall caloric consumption. Intermittent fasting on a regular basis have been related to improved health.
Long-term calorie restriction adherence is low, whereas it’s possible that sticking to an intermittent fasting schedule will be more beneficial.
Because these two diets are so similar, it’s possible that intermittent fasting could have cardiovascular benefits as well. This eating pattern has also been linked to a reduction in the course of neurological disorders such as Alzheimer’s and Parkinson’s.
Effects of Intermittent Fasting on Health
The elevation in b-hydroxybutyrate levels in overweight people who fast indicates that intermittent fasting generates a ketogenic state. Ketone levels become measurable after 6-8 hours of fasting, signaling a shift from fat storage to fat consumption with a decrease in low-density lipoproteins (LDLs) and an increase in high-density lipoproteins (HDLs).
Intermittent metabolic switching refers to the transition from glucose to fatty acids and ketones as a source of energy. Furthermore, the ketogenic diet aids weight loss by requiring more energy to digest ketones.
One of the effects of Intermittent fasting on Health. Intermittent fasting incorporates features of the ketogenic diet, resulting in improved adipose metabolism and weight and lipid reduction. Importantly, because the ketogenic diet contains a large intake of animal fats, intermittent fasting may be more advantageous. Excessive fat consumption can be harmful since it is linked to greater levels of trimethylamine N-oxide, a metabolite linked to an elevated risk of cardiovascular disease that has been reported to be higher in a ketogenic diet.
THE EFFECTS OF INTERMITTENT FASTING ON HEALTH – CARDIOVASCULAR RISK FACTORS
In a 12-week study of individuals with type 2 diabetes who were overweight, both calorie restriction and intermittent fasting regimens resulted in weight loss, with intermittent fasting subjects losing 1.1 percent of body fat and a mean weight loss of 6.5 percent.
Premenopausal females who were overweight or obese and were randomized to intermittent fasting and calorie restriction for 6 months showed similar results.
The results of the intermittent fasting and calorie restriction groups were similar, with the intermittent fasting group losing 6.4 kg (95 percent confidence interval [CI] 4.8-7.9 kg) and the caloric restriction group losing 5.6 kg (95 percent CI 4.4-6.9 kg).
The effects of intermittent fasting on health. A study of 16 men and women who were not obese and fasted for 22 days found that they lost 2.5 0.5 percent of their starting body weight (P 0.001) and 4 1% of their fat mass (P 0.001). Obese patients randomized to fasting except for lunch or supper for 8 weeks lost equal amounts of weight, with the lunch group losing 3.5 0.4 kg (P 0.001) and the dinner group losing 4.1 0.5 kg (P 0.001).
Despite not following the circadian cycle, weight loss was most likely achieved due to the low-calorie intake. The usage of fatty acids for energy, which is consistent with a ketogenic state, could potentially explain the weight gain.
Effects of Intermittent fasting on Health – Blood Pressure
Intermittent fasting has been found in human trials to lower both systolic and diastolic blood pressure. After 5-weeks of fasting for 18-hour periods, men with prediabetes had an average systolic blood pressure reduction of 11 4 mm Hg and a diastolic blood pressure reduction of 10 4 mm Hg.
The effects of intermittent fasting. A prospective observational research of Muslims who fasted throughout Ramadan, a month-long religious holiday involving daytime fasting, found a 3-point reduction in systolic blood pressure, but no significant change in diastolic blood pressure.
A decrease in sympathetic tone and an increase in parasympathetic tone could be one cause. Using power spectral analysis of heart rate and arterial pressure, rats placed on intermittent fasting have a lower frequency component in diastolic blood pressure variability, a marker for sympathetic tone.
Additionally, these rats have a higher frequency component of the heart rate variability spectra, a marker for parasympathetic tone.4 Higher vagal activity has been associated with decreased levels of inflammatory cytokines, including tumor necrosis factor-alpha, interleukin-1b, interleukin 6, and interleukin-8, which are implicated in the pathogenesis of atherosclerosis.
Intermittent fasting appears to have a good impact on lipid readings in addition to blood pressure. After 12 weeks, the alternative day fasting group, which underwent a 75 percent calorie restriction every other day, exhibited a reduction in LDL of 10% and a drop in triglycerides of 17% in a trial with 60 overweight or obese people. However, the observed weight decrease could explain these alterations. Muslims who fasted during Ramadan had lower levels of HDL, LDL, triglycerides, and very-low-density lipoprotein, lowering their average Framingham risk score from 13.8 to 10.8. The effects of intermittent fasting on health.
In comparison to blood pressure and dyslipidemia, the link between intermittent fasting and diabetes is less clear. After two weeks, males who were not fat and fasted for 20 hours at a time and then ate freely on alternate days showed increased insulin-mediated glucose absorption. The effects of intermittenting fasting on health.
A greater insulinogenic index, determined by the change in insulin divided by the change in glucose within the first 30 minutes of an oral glucose tolerance test, was seen in a small trial of males with prediabetes, indicating improved insulin sensitivity and increased beta-cell responsiveness.
The effects of intermittent fasting on health. In conclusion, Intermittent fasting has been shown in human trials to have cardiovascular benefits. Intermittent fasting appears to have a favorable influence on numerous cardiovascular risk factors, including obesity, hypertension, dyslipidemia, and diabetes, while the underlying processes are unknown. In addition, intermittent fasting has been linked to a better result following a cardiac episode.
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