Intermittent fasting and the hormonal mechanism — who should do and how long?
Do you know intermittent fasting is more than a dieting trend? It is a science-backed lifestyle approach that helps to burn fat, promote weight loss, and improve overall health. This fasting technique involves a pattern of eating and not eating (fasting) alternatively, allowing the body to repair and reset itself. Hormonal regulation is one of the major benefits of fasting. Hormones like insulin, growth hormone, ghrelin, and leptin can be regulated with fasting, and they play an essential role in metabolism, hunger, and weight management.
Experts say intermittent fasting can help with weight management and reverse certain diseases. You can choose to eat at different times of the day you fast. This approach mainly focuses on when to eat rather than what to eat. According to research, this fasting approach might help you in many ways, like losing weight, improving metabolic functions, enhancing your body’s immunity, and managing stress. Most people who are fasting skip dinner at night.
It is a well-known fact that hormonal imbalances result in weight gain. This is because they encourage more fat storage than the fat burnt for energy. Intermittent fasting is not like traditional dieting, which completely restricts calorie consumption. Intermittent fasting will address the hormonal imbalances. However, intermittent fasting might not be suitable for everyone.
Intermittent fasting—losing weight?
Insulin takes care of fat storage. The levels of insulin are altered during fasting, which means it reduces the insulin levels and triggers the body to utilise stored fat. Thus, fat became the primary energy source, resulting in weight loss.
Fasting can increase the production of fat-burning hormones like norepinephrine and growth hormone. These hormones promote the ability of your body to burn stored fat for energy.
Intermittent fasting has a great effect on insulin as it improves sensitivity and reduces the risk of insulin resistance. Thus, it helps to prevent obesity and type 2 diabetes.
Fasting regulates ghrelin and leptin. These hormones are responsible for controlling hunger and a sense of fullness. Fasting regularly helps to reduce sensations of hunger and prevent the urge to eat more.
The cycles of fasting help your body to adapt between different energy sources. This improves metabolic flexibility and supports weight loss.
Can I opt for intermittent fasting?
Though it is suitable for many people, there are some exceptions. You might be an ideal candidate if you are:
- overweight or obese
- have insulin resistance
- looking to maintain weight and prevent weight gain
Who is not suitable for intermittent fasting?
- Pregnant women because it affects fetal development
- Breastfeeding women because it reduces nutrient consumption and may affect baby development.
- People with eating disorders
- People with medical problems like diabetes or heart disease.
- Children and teenagers should avoid fasting because they need nutrition for growth and development.
- Dementia patients
- People with immunodeficiencies
- People with a history of chronic medical disorders
Benefits of intermittent fasting?
Many studies have been conducted to test the effectiveness of intermittent fasting. The results of the studies revealed that intermittent fasting has benefits like managing your body weight and other mental health benefits. It might help you live longer. Other health benefits are as follows:
Weight loss or weight management
As discussed above, weight loss is inevitable, especially abdominal fat, without vigorously limiting your calorie consumption.
Insulin resistance (IR): Intermittent fasting can improve sensitivity and reduce insulin resistance, which helps prevent type 2 diabetes.
Reduces inflammation characteristics
Inflammation is one of the primary causes that can lead to many chronic diseases. Intermittent fasting can reduce inflammatory characteristics.
Prevents heart problems
Chronic health conditions like blood sugar, insulin resistance, inflammation, and bad cholesterol can lead to various heart problems, while intermittent fasting lowers the risk.
Prevents cancer
Some studies and research indicate that intermittent fasting can prevent cancer and related complications.
Improves brain health
Brain-derived neurotrophic factor (BDNF), an important brain hormone that plays a key role in learning and memory, is elevated during intermittent fasting. Furthermore, it might also prevent brain conditions like Alzheimer’s.
Anti-aging
By now you may have an idea that intermittent fasting enhances many health parameters; considering all factors, the pace of your ageing process might be slowed down.
Intermittent fasting methods
Different methods are available for intermittent fasting, dividing the day or week. People usually eat nothing or eat little during these fasting periods. Here are some of the techniques in use:
16/8 method
Often this method is called the Leangains protocol. This method involves skipping breakfast, and the daily eating window between meals is eight hours, or the standard time of 12:00 p.m. – 8:00 p.m. and after that nothing. In this method, you will observe fasting for 16 hours.
Eat-stop-eat
This method of fasting involves completely avoiding food for 24 hours, once or twice a week.
5:2 diet
This method of fasting involves eating normally for five days a week, but the other two days (alternative days) you have to eat only 500–600 calories.
Fasting occasionally can have positive effects on health when one continues to eat only nutritious foods. It might be a simple but effective way to improve metabolic health and lose weight. However, don’t blindly start fasting; consult an expert doctor for guidance. If you are in Hyderabad and want to start intermittent fasting, consult Dr. Venugopal Pareek, one of the best weight loss surgeons in Hyderabad. He has nearly two decades of experience and can help you build a safe and customised fasting plan.
