Some people even wring their nose when we talk about intermittent fasting and have a bit of fear about its effectiveness and results. I could talk all day about the benefits and how much it helps in various areas of a person’s health. And to prove, below we have some results and experiences that form realized in groups of people, using some protocols of the fast.
Case studies 1 – Heilbron 2005 a / b
In this 21-day study, the 24-hour fasting protocol was used every other day. No control group was used, and mean weight loss ranged from 2.1% to 2.5% and body fat loss of 4%. Among other benefits were the maintenance of metabolism rate, increase in fat oxidation, reduction of insulin. Genes such as SIRT1 and CPT1 that are related to the use of fat as energy source have increased after the fasting period favoring fat loss.
Case Studies – Varady 2009 and 2013
The 2009 study was done for 10 weeks with obese subjects, although during the first 2 weeks they went through a normal diet and the rest of the period, 8 weeks, performing intermittent fasting. The mean weight loss was 5.6 kg after 8 weeks of fasting, with reduction of triglycerides and systolic blood pressure and reduction in LDLc levels.
In the case study of 2013, they performed experiments with 2 groups, one of which was a control group with habitual feeding. The other fasted every other day with the ingestion of 25% of daily energy needs, and feeding at will on days without fasting. The first group did not present any changes, but the fasting group had a weight reduction of 5.2 kg per individual, a reduction in triglycerides, systolic blood pressure, diastolic blood pressure and leptin.
The studies cited above are just one example of how intermittent fasting can bring many benefits to health. And to make these benefits clearer, below is a list of some of them. If you still have doubts about whether or not to join and practice this, read and search more about intermittent fasting because you may be surprised by the countless results and benefits it brings.
Summarizing the benefits:
Weight loss and body fat.
Reduction in the degree of LDLc and triglycerides.
Maintenance in HDLc grades – which is important, since diets for weight loss usually lead to the reduction of HDLc, low-energy diets and carbohydrates, in contrast, increase HDLc.
Increase in particle size of LDL.
Reduction of the insulin level.
Maintenance in the rate of resting metabolism.
Absence of adverse effects.
Intermittent fasting shows better results when compared to other forms of conventional weight loss, mainly in improving insulin resistance and in weight loss and body fat.
Absence of cognitive impairment. The evidence is not conclusive, but it is not possible to say that fasting worsens cognitive function (which is a recurring concern of those who find fasting “dangerous”). On the other hand, there is several evidence already suggesting that caloric restriction, even in the form of intermittent fasting, would be able to favor healthy aging of the brain and prevent neurodegenerative diseases (Alzheimer, Parkinson, etc.)
Reduction in cortisol levels.
Reduction in inflammation.
To learn more about the benefits of intermittent fasting and its protocols click here.