What Are The Benefits Of Intermittent Fasting?

Many people experience a range of positive side effects from Intermittent Fasting - including fat loss, increased energy, and a better mind-body connnection
Intermittent fasting
What are the benefits of Intermittent Fasting? (Photo: Adobe. Do not use without permission)

The Benefits of Intermittent Fasting to Your Day to Day Life:

Fat Loss

I use 'fat loss' and not 'weight loss' intentionally. Intermittent Fasting has been shown to be effective for reducing fat mass but retaining lean muscle mass - which is incredibly important for lasting weight loss. This is primarily due to growth hormone which is released when in a fasted state.

Study: Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?

More Energy

The combination of using stored body fat for fuel, a hormone called norepinephrine being released, and freeing up energy from digestion means you have a lot more energy! So much so that some people report feeling a buzz from Intermittent Fasting. This can help you to reduce caffeine and sugar consumption.

Less Hungry

People seem to be most surprised that reduced hunger is one of the benefits of Intermittent Fasting. After the initial transitional period when your body gets used to a new way of eating, you will find yourself thinking about food less.

Intermittent Fasting normalizes your hunger hormones (ghrelin and leptin) allowing you to feel real hunger which occurs every 16–24 hours. This is one of the most empowering benefits of Intermittent Fasting. You become self-sufficient, no longer a slave to the clock, counting down the minutes until you can next eat; you are completely in tune with your body.

Improved Mind-Body Connection

For me, Intermittent Fasting has allowed me to be much more in tune with my body. I am more sensitive to how things affect me, whether its food, alcohol, exercise or lack of sleep. Long term, this is very important because it allows you to make the right choices for you. Only you know if something is right for your or not, Intermittent Fasting gives you the tools to be able to tell.

The Health Benefits of Intermittent Fasting

Intermittent Fasting is proving to be a simple and effective strategy for avoiding major dietary changes while achieving strong effects not just for one disease risk factor, but for an array of factors that constitutes the foundation for metabolic syndrome, cardiovascular disease, cancer, and possibly neurodegenerative diseases. Most importantly it is becoming a way of life for so many people.

Improved Insulin Sensitivity

Being insulin sensitive has been shown to drastically reduce your chances of getting Type 2 Diabetes and metabolic disease. This is a big issue at the moment with one in ten people in the developed world having Type 2 diabetes, but it has been estimated that by 2050 the figure could be as high as one in three.

Study: Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males

Lower Blood Pressure

Many studies have documented a significant reduction in blood pressure. One study even went as far as to say that it was just as effective as blood pressure lowering pills.

Study: Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults

Reduced Oxidative Stress

Oxidative stress is one of the steps towards aging and many chronic diseases. It involves unstable molecules called free radicals, which react with other important molecules (like protein and DNA) and damages them. Several studies show that Intermittent Fasting may enhance the body’s resistance to oxidative stress.

Study: Beneficial Effects of Intermittent Fasting and Caloric Restriction on the Cardiovascular and Cerebrovascular Systems

Improved Immune System

Fasting has been shown to lower white blood cell counts, which in turn triggers the immune system to start producing new white blood cells. White blood cells (or lymphocytes) are a key component of your body’s immune system.

Study: Fasting triggers stem cell regeneration of damaged, old immune system

Increased Autophagy

Autophagy is essentially your body’s recycling system. Your cells create membranes that probe for scraps of dead, diseased or worn-out cells. They cannibalise them and use the resulting molecules for energy or to make new cell parts. This process can slow cancerous growths and stop metabolic dysfunction like obesity and diabetes, which are both contributors to heart disease.

Improved Brain Health

Intermittent Fasting improves various metabolic features known to be important for brain health. This includes reduced oxidative stress, reduced inflammation and a reduction in blood sugar levels and insulin resistance. It also increases levels of a brain hormone called brain-derived neurotrophic factor (BDNF) a deficiency of which has been implicated in depression and various other brain problems.

Study: Energy Intake and Exercise as Determinants of Brain Health and Vulnerability to Injury and Disease

The 2 Meal Day and Intermittent Fasting

My online plans are the product of years of self-experimentation, research, and work. I started 2 Meal Day with the intention of creating the simplest and most effective form of Intermittent Fasting and I am proud to say that I believe I have done that.

2 Meal Day incorporates Intermittent Fasting into a sustainable lifestyle and has a profound effect optimising one's fitness, health and overall wellbeing.

The 2 Meal Day plan is fully online-based and provides you with all the tools to incorporate Intermittent Fasting into your life, achieve your health and fitness goals, and make them stick!

The CHUCK-DIDDELY-LICIOUS NEW VEGAN 2 MEAL DAY plan includes a catalogue of nutritious and simple to cook recipes that are all tailored to your individual macronutrient and calorific needs, hours of follow-along exercise videos, and all my in-depth guides on how to succeed with this Intermittent Fasting approach. I also provide unlimited email support for all plan holders to provide assistance and advice whenever it is needed

Special Plant Based News 20 Discount Code: 'PlantBased20' – Use it at the checkout.

DISCLAIMER: Plant Based News is not a doctor. Please do not use any of the information in this article as a substitute for medical advice. If you have any concerns about your health, please visit a health care professional.

This collaboration is not a paid for promotion.

Sign up for our newsletter to get the best of Plant Based News delivered to your inbox weekly.
------

Disclaimer: The opinions expressed in this article are prepared in the author's capacity and do not necessarily reflect the views and opinions of Plant Based News itself. 

Reuse this content
PBN Contributor:

Max Lowery is an advocate of Intermittent Fasting, which he sees as the 'missing link' in our overall health and well being. He is a Personal Trainer and Online Health Coach with a rapidly growing social media following. He trains many high-profile celebrity clients, influencers and tastemakers including some of the world's top models.

(c) 2019 Plant Based News LTD. All Rights Reserved. Content must not be copied without permission.
Sponsored Content

Join the conversation

Since you're here...
Plant Based News is a FREE service that receives millions of views each week on YoutubeFacebookInstagramTwitterour weekly newsletter and this website. This takes a lot of our personal time, money and hard work. But we do it because we KNOW it makes a difference. If those following our reporting helped by contributing, we could do even more. Please consider supporting us so we can create further awareness about animal rights, environmentalism, ethical consumerism and the plant-based lifestyle. Not a false narrative - but information that empowers people to make better choices.

It's World Vegan Day