Weight Loss: How Does Intermittent Fasting Work?
Since food isn’t available for us to consume during fasting, our body switches to a metabolic state known as “starvation mode.” In this state, we begin to burn more calories than usual because our body becomes more metabolically active. As our body becomes more metabolically active, it also becomes more resistant to storing fat because it has to use energy to replenish itself.
At the same time, this metabolic state also reduces inflammation. A reduction in inflammation is extremely beneficial for weight loss because inflammation is linked to many serious health issues such as heart disease, type 2 diabetes, and even certain types of cancer.
Boosts Metabolism and Helps You Burn More Calories
While people often associate intermittent fasting with weight loss, these diets can also help you burn more calories throughout the day. In a study published in the American Journal of Clinical Nutrition, participants who fasted for 12 hours longer than their normal eating schedule increased their metabolic rate by burning about 500 calories more than when they were consuming food.
Studies have also found that fasting may help you burn fat even when you’re not trying to lose weight. In a study published in the European Review for Health and Wellness, participants who fasted for 24 hours a day for two weeks had increased fat oxidation compared to people who didn’t fast. Fat oxidation is the process of breaking down the substance stored in fat cells, so when you increase it, you’re increasing the number of calories you’re burning without trying.
Reduces Inflammation
Many people who try intermittent fasting report that it reduces their inflammation. Lower levels of inflammation have been linked to significant health benefits, including better brain function, reduced risk of certain diseases, and even improved weight loss results.
Some intermittent fasting diets aim to reduce inflammation by cutting certain foods out of your diet, such as dairy products and refined sugar. These diets also aim to reduce your overall caloric intake so your body has to work harder for everything it gets, which increases the amount of energy it uses to fight inflammation.
Shreds and Helps You Build Muscle
When you fast, your body has to work harder to break down the calories in your meal than it does when you’re regularly consuming food. During this time, your body produces higher levels of hormones that facilitate anabolism, the process of building muscle.
Many people who fast for long periods of time report that intermittent fasting helps them develop leaner muscle and shred fat. Intermittent fasting may also help you build muscle because it trains your body to process food more efficiently. This way, you produce less waste and end up absorbing more nutrients from the foods you eat.
Improves Blood Sugar Regulation
One of the main reasons people choose to fast is to improve their blood sugar regulation. With high blood sugar levels, your body produces higher levels of insulin, a hormone that regulates the amount of sugar in your blood.
Insulin is great when you need it, but when you don’t, it’s responsible for storing excess sugar as fat. When you fast, your body has lower levels of insulin and is less likely to store sugar as fat, making it a great addition to any diet that aims to improve blood sugar regulation.
Improves Brain Function
Studies have found that intermittent fasting may improve brain function and even improve memory. One study that followed the eating patterns of people living in the Kitava tribe of Papua New Guinea, who eat very little during the day and then consume large meals at night, found that those who ate during the daytime had improved brain function compared to people who didn’t eat during the day.
Long-term Benefits
While intermittent fasting for weight loss may seem too good to be true, the same cannot be said for the many other health benefits that come with daily fasting. Studies have found that daily fasting may protect you against a number of health issues, including type 2 diabetes, heart disease, certain types of cancer, and even psychological disorders such as depression.
Pros of Intermittent Fasting for Weight Loss
- Intermittent fasting for weight loss is a relatively safe diet option that may help you shed excess pounds.
- It is easy to implement and doesn’t require you to change your eating habits too drastically.
- Results can be seen quickly, within a week or two. The weight loss is rapid because your body is deprived of food and is forced to burn calories.
- You will have more energy after fasting because your body is not storing fat as much.
- Fasting helps you maintain a healthy weight, as you will burn more calories than you are consuming.
- It is a great way to jump-start your diet if you fail to lose weight while you are eating more frequently throughout the day.
- Intermittent fasting can improve your blood sugar regulation and insulin resistance, making your body less likely to store fat.
Cons of Intermittent Fasting for Weight Loss
- Intermittent fasting does interfere with your daily food intake and can make it difficult for you to follow a balanced diet.
- You should always consult your physician before starting an intermittent diet.
- Certain medical conditions, such as diabetes, high blood pressure, and heart disease, should not be fasted.
- Intermittent fasting is not a long-term diet and should be used as a weight loss method only.
- Intermittent fasting should not be used as a substitute for a healthy and balanced diet.
- Intermittent fasting can cause you to experience mental fogginess and lead to a decreased level of focus.
- Intermittent fasting is not a sustainable way to live a healthy lifestyle.
Summary
Daily fasting can boost your metabolism and help you burn more calories throughout the day while reducing inflammation and shredding and building muscle. It can also improve your blood sugar regulation, protect against diseases, and even help you develop a better sense of memory. Depending on the diet, intermittent fasting can offer many benefits for weight loss, but it should not be used as a long-term diet. It should be used as a short-term diet to lose weight, followed by a healthy diet. Intermittent fasting should not be used as a substitute for a healthy and balanced diet.
