Intermittent young could help you live longer.
Not to eat up to 18 hours a day could have a number of health and the benefits of losing weight and even increasing longevity, reducing obesity, cancer, diabetes and heart disease, an article published Wednesday in the New England Journal of Medicine suggests.
There are three popular methods of intermittent fasting, one of the world’s most researched health and fitness trends this year, according to Google.
This is how it works:
Time-limited power supply
The first method of intermittent fasting (or IF) is to maintain a strict schedule where food is consumed between six and eight hours per day with fasting for the remaining 16 to 18 hours. While fasting, people can only consume calorie-free water or tea and eat whatever they want within the six to eight hour window (for example, 10 a.m. to 6 p.m. or 12 p.m. to 8 p.m.).
The 5: 2 diet (fast all day)
The second method is the 5: 2 routine of fasting two non-consecutive days per week, according to the study’s lead author Mark Mattson, professor of neuroscience at Johns Hopkins University School of Medicine. Using this method, consumers drink water and 500 calories, 200 of which typically come from protein like eggs or fish, for two non-consecutive days per week. During the other five or six days of the week, people can eat whatever they want, when they want.
This method has been proven to increase metabolic rate and burn fat quickly, as fasting occurs more sporadically, however, fasting for a full 24 hours without food is no easy task.
Every other day fast
A third popular method is to consume water and between 500 and 600 calories in a single session or sporadically over the course of a day. For the second day, consumers can eat whatever they want. With this approach, dieters repeat the cycle every other day. A bonus to this method is being able to eat whatever you want while losing weight. People who tried alternate-day fasting lost 6% of their body weight, according to a study published in JAMA Internal Medicine.
Researchers have studied the effects of intermittent fasting on rodents and obese adults. According to Mattson, a healthy balance between diet and fasting can also improve cellular health. During fasting, the body switches to a “metabolic switch” where it uses sugar as its primary source of energy and instead converts stored fat into fuel when someone stops eating.
Other research has shown that intermittent fasting can stabilize blood sugar levels and improve insulin resistance. A separate to study of the British Medical Journal in 2018 found that people with type 2 diabetes who started intermittent fasting were able to wean off the way they take insulin after weight loss. Since most Americans consume three meals a day and snacks, Mattson said they don’t benefit from the metabolic switching effect.
Fasting has also been linked to lower cholesterol levels and lower blood pressure while reducing inflammation. Still, not eating for hours can make people irritable or “hungry” (hungry and angry), an obvious downside, however, Mattson said. sensation passes after about two weeks when the body and mind are accustomed to the new change in diet.
Americans are investing more and more in their health and well-being.
The US Weight Loss Market is Now Worth $ 72 Billion, According to Data from Research and markets as more and more consumers are cutting out processed foods and artificial ingredients. Americans, on the contrary, embrace popular diets like Keto and Intermittent Fasting.