Does intermittent fasting Support Weight Loss? Who Should Avoid?

Intermittent fasting has gained popularity over the years. It involves an eating pattern that shuffles between voluntary fasting and eating periods. Intermittent fasting emphasises on when to eat instead of what to eat. The methods of fasting involving under intermittent fasting include 16:8 (eating during 8 hours period and fasting for other 16) and 5:2 (eating normally for 5 days a week and restricting calories for other two days). It supports weight loss, reduces insulin resistance, decreases inflammation, improves metabolism, and leads to cellular repair.

According to a latest study published in Cochrane Library, “Intermittent fasting may have little to no effect on achieving a 5% reduction in body weight, but the evidence is very uncertain. Intermittent fasting may result in little to no difference in quality of life. Intermittent fasting may have little to no effect on adverse events but the evidence is very uncertain.”

However, it has been extensively accepted that several individuals discovered intermittent fasting an ideal way to avoid gaining weight. The fasting method has also been associated to decreased cholesterol, blood sugar, and enhanced gut health by helping individuals to eat less.  

According to a report featured in John Hopkins Medicine, “Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers,” said Johns Hopkins neuroscientist Mark Mattson. Mark Mattson has studied intermittent fasting for 25 years.

Benefits of Intermittent Fasting:  

Improves Memory: Intermittent fasting has strong potential to improve memory, concentration, and cognitive function by decreasing oxidative stress, reducing inflammation, and improving production of drain-derived neurotrophic factor that can strengthen neural connections. It can boost hippocampal neurogenesis or new brain cell growth and long-term memory consolidation.  

Improves Heart Health: It helps in improving heart health by enhancing weight loss, decreasing blood pressure, reducing LDL or bad cholesterol, and boosting insulin sensitivity, according to Harvard Health. These factors reduce overall cardiovascular risks. Intermittent fasting regulates metabolism, decreases inflammation, and improve heart function.  

Helps With Type 2 Diabetes & Obesity: Intermittent fasting helped in preventing obesity in animal studies. Obese adult humans managed to shed weight via intermittent fasting. People with type 2 diabetes can benefit from intermittent fasting.  It can improve blood sugar control, increase insulin sensitivity, and weight loss.  

Supports Weight Loss: It can reduce calorie intake and shifts human body from using glucose to burning fast is it is the primary fuel source. It is effective in decreasing belly fat and body weight.  

Improves Metabolic Health: It reduces blood sugar levels, decreases insulin resistance, and helps in managing type 2 diabetes risk. It can also lower inflammatory markers linked to chronic diseases.  

Who Should Avoid Intermittent Fasting?

• Children and teenagers below 18 years should avoid.

• Pregnant and breastfeeding women must avoid intermittent fasting.  

• Individuals with type 1 diabetes taking insulin must not practice it. While intermittent fasting is safe for people with type 2 diabetes, there is no studies yet for people with type 1 diabetes.  

• People with a history of eating disorders.  

You may include 5 fruits that will support your weight loss plans effectively. Below they are:

5 Fruits That Help You Lose Weight 

Apples: They play crucial role in supporting your weight-loss strategies. Apples contain high amount of a unique filling fibre called pectin and water that can control your appetite effectively. Apples are low in calories and therefore they can control your overall calorie intake thus helping you feel fuller for longer duration. The fruit brings down your hunger pangs and reduces unnecessary cravings especially if eaten without peeling. Eating whole fruits instead of fruit juice promotes feeling of fullness.

Oranges: This is yet another fruit that has proved to be highly beneficial for weight loss as it is low in calorie, high in water, excellent source of vitamin C, and contains huge fibre. Orange can increase the feeling of fullness, enhance metabolism, and cut your cravings and binge eating. It is an ideal fruit for weight loss as the soluble fibre in the fruit slows down digestion, regulates blood sugar, controls unnecessary hunger, and keeps you satisfied for longer duration thus reducing your overall food intake.

Blueberries: They have turned out to be useful for weight loss as blueberries are low in calories, high in fibre, contain antioxidants, improve metabolism, and increase fat burn. The fruit supports in reducing body fat, boosts fat oxidation, reduces insulin resistance, and helps you shed extra calories effortlessly.

Pears: Eating pears regularly benefits skin, controls appetite, reduces sugar absorption, and boosts a healthy digestive system that can lead to effective weight management. One pear contains approximately 100 calories that can make it a satisfying and low-calorie fruit. It has nearly 84% of fluid that can add volume to your diet without adding excessive calories. It also supports blood sugar regulation as presence of fibre slows breakdown of carbohydrates that can stabilise blood sugar and control cravings.

Kiwi: Kiwi is an excellent source of vitamin C, fibre, and antioxidants that supports digestion, improves fat metabolism, boosts immunity, and supports your weight loss plans especially during winters when workout takes a backseat.  

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Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.