How Intermittent Fasting Can Help You Live Healthier - Case Study Example

How intermittent fasting can help you live healthier; benefits of intermittent fasting Introduction Intermittent fasting is a pattern of eating and a way of scheduling meals with an aim of achieving much out of them. It is not a diet and does not interfere with what the person takes. It only affects the time of meals. It is considered worthwhile to change the time when meals are taken since it allows a person to get lean without cutting their calories or going on a crazy diet. Intermittent fasting unlike dieting is essential for maintaining muscle mass while getting lean. People practice intermittent fasting as a way of losing fat at a shorter period. Essentially, intermittent fasting is one of the simple approaches to keeping proper weight by taking off dangerous weight since it requires little change in behavior (Cho, 163). How intermittent fasting works Understanding the difference between fasted state and fed state is essential to understanding how fasting is beneficial in the loss of body fat. A person’s body is in a fed state when absorption and digestion of food are taking place. The fed state begins when a person starts eating and ends after three or five hours as the body absorbs and continues to digest food. The post-absorptive state lasts until eight to twelve hours after the last meal was taken, and the person enters the fasted state. The insulin levels are usually low in the fasted state and therefore allowing the body burn fat. During the fasted state period, the body can burn fats that were inaccessible during the previously fed state.  (Collier, 362) said that, “It is rare that people’s bodies are in the fasted state since that state is only achieved twelve hours after the last meal was taken”. I support his argument since, the people who begin intermittent fasting, lose fat without changing how much they eat, what they eat and how often they exercise. A typical eating schedule may not give the body enough time to burn fats unlike fasting period that is essential for fat burning state. For intermittent fasting to work, individuals must adhere to the fasting regimen selected. Beginners have found it challenging to utilize intermittent fasting as a way of losing weight because they fail to be serious with the regimen. Research indicates that those people who take less food live longer and are healthier than those who take a lot of food (Collier, 322). It is indeed true that intermittent fasting allows people to reap the advantages of fasting without letting them feel deprived or weak. Intermitted fasting is for individuals who want to live longer and healthy as well as overweight and obese individuals. The approach has a lot of benefits to those who subscribes to it. The benefit of intermittent fasting Individuals should be aware that intermittent fasting has more benefits than just fat loss by the body. Intermittent fasting approach is easier to implement and maintain. The approach reduces stress and simplicity. An eating schedule that comprises of intermittent fasting can help fight obesity and many other related disease of modern life for example heart diseases, type two diabetes, Alzheimer’s and cancer. Although the advice based on fighting obesity have mainly focused on exercise and consumption of fewer calories, The benefits of such foods as nuts, vegetables, fish, fiber and fruits and the value of eliminating and reducing consumption of snacks are often touted. Moreover, most studies have revealed that other essential aspects of diet, how and when often people eat can play a critical role in enhancing the health of different individuals (Collier, 364) In fact, the most common eating habits of three meals in a day plus snacks in the modern world are abnormal from human evolution perspective. Studies reveal that fasting alone is more potent in reversing and preventing diseases when compared to drugs. Ancient hunters and gatherers are believed to have only eaten intermittently. This suggests that the ability to function at a high level both mentally and physically during extended periods without food may have been critical in the evolution of human beings. It also indicates that a person’s body can be able to perform well and adapt well to fasting. (Halberg, 2136) said that, “Intermittent fasting comprised of eating five hundred calories or less either two days each week or not eating lunch and breakfast”. Continued research has also revealed that fasting intermittently can reverse diseases such as cancer, diabetes, neurodegenerative disorders and heart diseases or even fend them off. It is true that intermittent fasting provides these advantages by allowing the body to respond to stressful situations that may otherwise damage it. For example fasting can starve tumors; improve removal of damaged molecules as well as reducing inflammatory reaction in the human body. Intermittent fasting approach enables the body to repair and rejuvenate the body. Additionally, the body’s circadian rhythm allows it to respond to meals eaten at certain times of the day rather than others. A research conducted two years ago revealed that eating meals earlier in the day improved weight loss in obese and overweight people. When compared with dieting, intermittent fasting is much easier. Diets have failed as a result of behavior change problems and not because of switching off to the wrong food. Intermittent fasting is easier to implement than dieting and is an effective strategy for weight loss in overweight and obese people. People can quickly adapt to the fasting regimen as compared to dieting  (Hartman, Rubenstein and Kossoff, 279). Fasting has various health benefits that most people are looking for. It improves cardiovascular health, repair genes, increase longevity as well as reducing the risk of cancer. (Shen, 592) argues that, “ Frequent eating and feasting make it difficult for the body to repair and rejuvenate its natural programs”. It is of essence that restriction of calories promotes both longevity and weight loss in human beings even though the approach is never appealing for most people. Intermittent fasting enables the body to get most of the benefits of caloric restrictions. Fasting has been part of the spiritual practice for many centuries. Modern science has however continued to link it to many health benefits. Intermittent fasting normalizes the body’s insulin and leptin sensitivity as well as boosting mitochondrial energy efficiency. One of the primary mechanisms that link fasting to health is its ability to impact on insulin sensitivity. While sugar is considered a form of body energy it can also enhance insulin resistance when consumed in large amounts especially in modern processed junk foods. Insulin resistance is the primary risk factor for chronic diseases ranging from diabetes to cancer. Intermittent fasting is effective in setting the body to utilize fat as its main fuel and evidence and studies have suggested that adaptation of the body to using fat as a primary source of fuel rather than sugar reduce the risk to various chronic diseases. Intermittent fasting has also been associated with normalization of ghrelin levels. Ghrelin is the scientific name for hunger hormone. Having fewer meals in a day has also been associated with the promotion of human growth hormone production. Studies have indicated that fasting can raise HGH by over a hundred percent with women and even more in men. The approach is essential in the promotion of health, slowing the aging process as well as enhancing fitness. The other benefit that has been linked with intermittent fasting is a reduction of oxidative stress. Fasting prevents accumulation of oxidative radical in the human cell thereby preventing oxidative damage to lipids, nucleic acid and cellular protein. Moreover, intermittent fasting has been associated with driving the aging process by inhibiting the mTOR pathway and normalizing the insulin sensitivity. Intermittent fasting is the only effective way of shedding unwanted fat as well as reducing sugar cravin. People cannot crave for sugar in cases where it is not required as a primary fuel. Another factor that makes fasting so useful is its ability to secrete HGH that is considered a fat burning hormone that is anti-aging and of fitness benefits. Intermittent fasting has also been identified as a way of treating and prevention of dementia. The burning of fat releases ketones as by product. The byproduct then replaces the glucose as the preferred fuel for the human brains. In addition, the fasting approach boosts release of brain-derived neurotrophic factor that promotes conversion of brain cells into new neurons. It also protects the brain the cell from changes associated with Parkinson’s and Alzheimer’s disease. Intermittent fasting methods Intermittent fasting covers a broad range of fasting schedules. The approach entails cutting calories either in part or as a whole in a couple of days a week, even days or every other day. (Shen, 592) argued that, “ Leangains method is suitable for dedicated gym-goers and helps build muscles, as well as loss of fat”. The method allows men to fast for 16 hours with women fasting for fourteen hours each day and then feed for the remaining hours. During the fasting period, the person is not allowed to consume calories such as calorie-free sweeteners, black coffee, sugar-free gum and diet soda. Intermittent fasting schedule can be adapted to the lifestyle of any person even though maintaining a consistent window is vital to allow better function of hormones. The eat stop eat regimen is a method that is suitable for healthy eaters. The approach allows people to fast for twenty-four hours once or twice in a week. No food is taken, but calorie-free beverages can be taken. After the fasting period is over, an individual is allowed to go back to his regular eating regimen. The warrior diet method is for people that can adhere to the fasting rules (Hartman, Rubenstein and Kossoff, 275). The methods allow individuals to fast for a period of twenty hours each day as well as taking large meal every night. The other fasting method is the fat loss forever. The method allows individuals to chose the best parts of the warrior diet, Leangains and ate stop eat means. The plan also includes training programs such as using free weights and body weights to help participants achieve fat loss in the easiest way possible. Alternate day diet is a suitable method for disciplined dieters. The method allows individuals to eat less food in one day and take food frequently on the following day. The process focuses on weight loss and is considered easier to follow. However, it may make it easier for an individual to binge during normal days (Hartman, Rubenstein and Kossoff, 279). The graph below shows the eat stop eat regimen for men in a period of one week Days Monday Tuesday Wednesday Thursday Friday Saturday Sunday Hours of fasting 8 8 24 8 24 8 24 The graph shows intermittent fasting hours. Here individuals eat less food on Wednesdays, Friday, and Sunday and take food frequently on the Monday, Tuesday, Thursday, and Saturday. The process focuses on weight loss and is considered easier to follow. However, it may make it easier for an individual to binge during normal days Who can benefit from intermittent fasting? Intermittent fasting may sound technical yet it only means going without eating for sometimes. Shen said that, “Intermittent fasting improves people’s health apart from helping them lose fats”. I support the authors’ comments since Intermittent fasting is not an issue that should be associated with nutritional experts not that almost all people have practiced it in one way or the other, especially during sleep. The time between your last meal before sleep and breakfast can be as fasting interval. Even though people find it challenging to practice fasting, People who are interested with intermittent fasting only extend time without food. Human beings have always fasted for religious purposes, during more extended period of food scarcity and whether just overnight. Despite the number of benefits associated with fasting such as control of blood lipids, management of body weight, reduction of coronary disease risk, regulation of blood glucose and reduction of the likelihood of cancer, may people are still resistant to it. Even though intermittent fasting cannot be practiced by all the people, skipping meals while at the same time eat diets that are high in processed food may not help an individual improve health by losing weight. Some people may end up finding the practice too inconvenient or troublesome. For some people, the approach can be dangerous with risks outweighing the advantages. Persons who may end up being successful with fasting are those; with a history of monitoring food intake and calories, experienced exerciser, single, those with supportive partners and those whose job allows them to have periods of low performance (Hartman, Rubenstein and Kossoff, 279). Men have also been found to adhere to intermittent fasting strategies as compared to female. People who are pregnant, new to diet and exercise, sleep well, are chronically stressed and have a history of disordered eating are not allowed to fast. Human growth hormone allows loss of weight without interfering with muscle mass. Conclusion Fasting intermittently has numerous benefits that include removing cravings for snacks and sugar as well as turning the body into an efficient fat-burning machine making it possible to maintain a healthy body weight. Intermittent fasting has also been associated with boosting the levels of human growth hormones. Human growth hormone is sometimes called fitness hormone and plays a critical role in the promotion of health, longevity and fitness, including enhancing fat loss, as well as promotion of muscle growth. (Hartman, Rubenstein and Kossoff, 275 ) argued that, “intermittent fasting has benefits that include preserving learning and memory functioning, lowering the triglyceride levels, lessening free radical damage as well as reducing inflammation, improving disease biomarkers, normalizing ghrelin levels as well as normalizing insulin and leptin sensitivity which are keys to better health”. I believe that intermittent fasting provides health benefits without difficult maintenance and implementation. Intermittent fasting affects the functioning of the brain by boosting secretion of a brain-derived neurotrophic factor (BDNF). The factor activates stem cells in the brain and changes them into new neurons. It also triggers other chemical changes aimed at enhancing the health of neurons. The protein also protects the human brain cells from changes associated with Parkinson’s and Alzheimer’s disease. Intermittent fasting should be practiced by almost all individuals as a result of the benefit associated with it. Moreover, obese and overweight individuals can lose weight by subscribing into the program. Work Cited Ahmet, I. Cardioprotection By Intermittent Fasting In Rats. Circulation 112.20 (2005): 3115-3121. Web. Cho, Dong-Hyeok. Intermittent Fasting In Diabetic Patients. J Korean Diabetes 14.4 (2013): 163. Web. Collier, R. Intermittent Fasting: Five Quick Questions With Fasting Expert Brad Pilon. Canadian Medical Association Journal 185.9 (2013): E362-E362. Web. Collier, R. Intermittent Fasting: The Next Big Weight Loss Fad. Canadian Medical Association Journal 185.8 (2013): E321-E322. Web. Collier, R. Intermittent Fasting: The Science Of Going Without. Canadian Medical Association Journal 185.9 (2013): E363-E364. Web. Halberg, N. Effect Of Intermittent Fasting And Refeeding On Insulin Action In Healthy Men. Journal of Applied Physiology 99.6 (2005): 2128-2136. Web. Hartman, Adam L., James E. Rubenstein, and Eric H. Kossoff. Intermittent Fasting: A “New” Historical Strategy For Controlling Seizures?. Epilepsy Research 104.3 (2013): 275-279. Web. Shen, Xiaodong. Physiological And Biochemical Effects Of Intermittent Fasting Combined With Hunger-Resistant Food On Mice. Journal of Chinese Integrative Medicine (2006): 589-592. Web. Links for sources: 1. http://www.ncbi.nlm.nih.gov/pubmed/16275865 2. http://www.medscape.com/viewarticle/803740 3. http://www.cmaj.ca/content/185/9/E362.full 4. http://www.cmaj.ca/content/early/2013/03/25/cmaj.109-4437 5. http://www.cmaj.ca/content/early/2013/04/08/cmaj.109-4451.full.pdf 6. http://www.ncbi.nlm.nih.gov/pubmed/16051710 7. http://www.ncbi.nlm.nih.gov/pubmed/23206889 8. http://www.ncbi.nlm.nih.gov/pubmed/17090373 Read More