You’ve probably heard of the 5:2 diet or those who “don’t eat after 5 p.m. every day.” These fasting periods are believed to aid in weight loss more quickly than a daily restricted diet. But is this accurate, and could you successfully use intermittent fasting?
The ‘Whats’ of Intermittent Fasting
What It Does
Researchers continue to study intermittent fasting. However, some research indicates that giving your digestive system a frequent hiatus from processing food may be advantageous. When your body recognizes that you won’t be eating at a particular time, it will begin turning stored fat into energy – this is like flipping a “metabolic switch.
Intermittent fasting comes in many forms, and there are countless ways to tailor it to your preferences. The 16/8 strategy, in which you have an eight-hour window each day to eat and fast from all food and calorie-containing beverages for 16 hours each day, is what most people follow.
One form of intermittent fasting known as the 5:2 diet involves choosing two days each week when you only eat one small meal while you eat normally the other five days. Therefore, you can choose the eating and fasting times that are most convenient for you and choose how often you eat within your eating window. You have control over what and how much you eat. Additionally, you can decide how close it is and for how long you follow the plan.
According to a dietitian, the risk of vitamin deficit is highly possible when you practice improper fasting. With the 16/8 method, the risk is not as significant.
What Research Shows
Numerous short-term studies have demonstrated the potential benefits of intermittent fasting for weight loss, health enhancement, and illness prevention. The most tempting aspect is that, unlike conventional dieting, there are no daily restrictions.
Intermittent fasting can assist in preventing or even reverting diabetes. This is because it aids in regulating and lowering blood insulin and glucose levels.
Your gut health and sleep may both be enhanced by intermittent fasting. Additionally, it may lessen inflammation and improve cancer and cardiovascular disease indicators.
However, there are yet insufficient studies to demonstrate the long-term safety of intermittent fasting. Don’t worry! The majority of studies emphasize that it is safe to practice for as long as you’re a healthy adult.
What Benefits It Can Offer
Various intermittent fasting methods, such as alternate-day fasting and 5:2, can help lower LDL (“bad”) cholesterol as well as other indices of cardiometabolic health, such as blood pressure.
According to the CDC, LDL cholesterol can increase your risk of heart disease or stroke. Triglycerides are blood fats that might cause a stroke, heart attack, or heart disease. Research and studies show that intermittent fasting lowers their presence.
Although there aren’t several clinical trials, there are still studies that suggest intermittent fasting and general calorie restriction can both lower inflammation levels. A group of 50 volunteers who were fasting for Ramadan, the Muslim holiday that entails fasting from dawn to sunset and eating overnight, were examined by the authors of a study that was published in Nutrition Research in order to see whether this weight loss program if effective.
According to the study, pro-inflammatory markers, blood pressure, body weight, and body fat were all lower than typical during the fasting phase.
Chiropractic Care and Weight Loss Are Related
In addition to fasting, many people are surprised to discover that regular chiropractic visits help them lose weight and keep it off and live longer healthier lives. The reason for this is that chiropractors don’t just focus on spinal health. Chiropractic doctors specialize in realigning the spine, which can relieve back and leg pain, but they are also trained in rehabilitative exercise, massage, and nutrition counseling. The reason they do this is that these therapies have also been shown to help our bodies to manage themselves more effectively from the inside out.