Fasting is an ancient practice that has become an increasingly popular health trend. Intermittent fasting, in particular, has exploded in popularity over the last decade.
But what exactly are the benefits of fasting? And how can depriving yourself of food be good for your body?
As it turns out, there is ample evidence that fasting offers powerful health perks. From weight loss to enhanced brain function, fasting may help transform your health in multiple ways.
Here’s a closer look at some of the top scientifically-backed benefits of fasting.
Promotes Weight Loss
Fasting is most well-known for its ability to encourage weight loss. By giving your body an extended break from digesting and absorbing calories, fasting promotes the burning of fat stores to provide energy.
Multiple studies have found that intermittent fasting is an effective strategy for weight loss. In fact, intermittent fasting has been shown to be equally — if not more — effective than traditional calorie-restrictive diets.
Not only can fasting help you lose weight, but it may also help you keep it off long-term. Some research indicates that intermittent fasting could modify hunger hormones to reduce appetite and hunger.
Regulates Blood Sugar Levels
In addition to aiding weight loss, fasting can improve other markers of health like blood sugar control.
Studies demonstrate that fasting can increase insulin sensitivity and lower insulin resistance. This helps regulate blood sugar levels and reduces the risk of type 2 diabetes.
One study in 10 people with type 2 diabetes showed that intermittent fasting improved blood sugar control. Fasting blood sugar decreased by 6% while insulin levels dropped 11–57% after 5 to 6 weeks of intermittent fasting.
Decreases Inflammation
Chronic inflammation is at the root of most modern diseases. Some research shows that fasting could help relieve inflammation in the body.
One small study found that an anti-inflammatory diet combined with fasting mimicking the effects of fasting reduced levels of C-reactive protein, a key marker of inflammation, by 48%.
Another study showed that water fasting for 1 week significantly decreased inflammatory markers like CRP, TNF, IL-6 and BDNF in 20 healthy individuals.
Boosts Heart Health
With its potent anti-inflammatory effects and ability to lower several heart disease risk factors, fasting may also boost heart health.
Studies show that fasting could decrease levels of LDL (bad) cholesterol, blood triglycerides, inflammatory markers, blood sugar levels and insulin resistance — all of which are risk factors for heart disease.
Plus, according to one study in 110 obese adults, intermittent fasting over one year decreased systolic blood pressure by 4–6%. Systolic blood pressure under 120 mmHg is considered an important marker of ideal heart health.
Increases Brain Function
Emerging research suggests that fasting could improve cognition and brain health as well.
Animal studies have found that fasting protects against brain injury and disease. This may be due to its ability to increase brain-derived neurotrophic factor (BDNF) and trigger the creation of new brain cells through a process called neurogenesis.
In one study, fasting increased BDNF by 50–400% in several brain regions of mice. BDNF is essential for brain health and plays an important role in learning, memory and mood.
Some research has also linked fasting to a lower risk of neurodegenerative disorders like Alzheimer’s disease and Parkinson’s.
May Extend Longevity
Several animal studies have found promising results on the potential lifespan-extending effects of fasting or caloric restriction.
In one study, rats that fasted every other day lived 83% longer than rats fed a high-calorie diet. Additionally, some research suggests that fasting may preserve cognition and delay brain aging.
That said, current research is limited to animal studies. More studies are needed to determine whether fasting can increase lifespan in humans as well.
Improves Cellular Repair Processes
When you fast, your body initiates important cellular repair processes like removing waste material and recycling damaged molecules.
This process promotes healthy cell function and provides anti-aging effects. In fact, scientists think this enhancement of cell function may be why fasting increases longevity.
One study in 12 people found that a 3-day fast boosted expression of genes involved with longevity and protection against disease. More research is needed, but optimizing these genetic pathways may help slow aging.
Supports Cancer Prevention
Some research indicates that fasting could aid cancer prevention as well. However, studies are limited to examining cancer risk from intermittent fasting in animal models rather than humans.
One study in 100 mice found that alternate-day fasting reduced the risk of skin cancer by 55%. Fasting was also found to be beneficial when combined with chemotherapy treatment for cancer in some animal studies.
Again, more research on human populations is needed. But these preliminary findings are still promising.
Tips for Getting Started
Now that you know some of the major benefits of fasting, you may be wondering how to get started. Here are some tips for beginners:
- Start slow — try a 12–16 hour fast a few times per week and work up from there.
- Drink water, coffee and other unsweetened beverages while fasting.
- Take 1–2 tablespoons of apple cider vinegar to curb hunger.
- Consider starting with an easier style like the 16:8 method, which requires fasting for 16 hours and eating within an 8 hour window.
- Plan fasts around your schedule. It may be easier to fast through the night and into the morning.
- Exercise while fasting to maximize fat burning.
- Listen to your body. Discontinue if you feel unwell.
- Speak with your healthcare provider, especially if you have any medical conditions like diabetes.
Fasting is an effective way to enhance many different aspects of health, from increasing weight loss to optimizing brain function.
It may take some experimentation to discover the best fasting routine for your needs and schedule, but the research shows great promise when it comes to fasting and health improvement.
Of course, fasting isn’t a replacement for an overall healthy lifestyle. But incorporating fasting periodically could be a game changer for transforming your health.
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Disclaimer: The information provided in this discussion is for general informational and educational purposes only. It is not intended as medical or professional advice. Only a qualified health professional can determine what practices are suitable for your individual needs and abilities.