Intermittent fasting: an effective method for health and weight loss

Intermittent fasting (IF) is one of the popular eating methods that involves alternating periods of eating and fasting. This approach is used for both improving overall well-being and weight loss. The IF methodology is based on the fact that the human body is adapted to periods of fasting, which leads to a number of positive changes in metabolism.

What is Intermittent Fasting?

Intermittent fasting is not a diet in the traditional sense. It does not specify what to eat but rather indicates when to do so.

The most common IF patterns include:

• 16/8: Fasting for 16 hours and eating within an 8-hour window. This regime is widely popular and considered easy to use.
• 5:2: Normal eating for 5 days of the week and calorie restriction to 500-600 for two days. This regime is also known as Dr. Michael Mosley's method.
• 24-hour fast: Complete abstinence from food once a week. Also called "Eat-Stop-Eat."
• Each individual chooses the regime that suits them best depending on their goals and lifestyle.

Facts About the Benefits of Intermittent Fasting

Intermittent fasting has many potential health benefits, supported by scientific research:

1. Weight loss and fat reduction.
   Fact: Studies have shown that IF can lead to a 3-8% reduction in body weight over 3-24 weeks, which is a significant result compared to traditional diets.
   During fasting, insulin levels in the body drop, which promotes fat burning for energy. As a result, overall weight decreases and fat mass is reduced.
   
2. Improvement in metabolism.
   Fact: IF can boost metabolism by 3.6-14% in the short term, helping the body burn calories more efficiently.
   Short-term fasting promotes the release of norepinephrine, which accelerates the fat-burning process. Additionally, insulin levels decrease and growth hormone levels increase, positively affecting metabolism.
   
3. Normalization of blood sugar levels.
   Fact: Studies have shown that IF can reduce blood sugar levels by 3-6% and insulin resistance by 20-31%.
   This is especially beneficial for people at risk of developing type 2 diabetes or those already suffering from the disease. Regular intermittent fasting improves insulin sensitivity, helping control blood glucose levels.
   
4. Improvement in brain function.
   Fact: Studies on animals have shown that IF can increase the levels of the brain hormone BDNF (brain-derived neurotrophic factor) and may help in the growth of new nerve cells (Mattson et al., 2018).
   Some research also suggests that IF may reduce the risk of developing Alzheimer's disease and other neurodegenerative diseases.
   
5. Increased lifespan.
   Fact: Studies on animals have shown that intermittent fasting can extend lifespan by 36-83%. This is associated with the impact on metabolic and cellular processes related to aging.
   It promotes the activation of genes related to longevity and reduces inflammation, which slows down the aging process.

Variations of Intermittent Fasting

Intermittent fasting can be adapted to suit individual needs by choosing the most comfortable and effective method:

• Daily fasting 16/8: The best option for beginners. Allows easy integration of fasting periods into a regular schedule.
• Daily fasting 20/4: Suitable for more experienced IF practitioners, involving a longer fasting period and a short eating window.
• Alternate-day fasting: Recommended for those who want to lose weight as quickly as possible.
• 24-hour fasting: A complex but effective method for improving metabolism and reducing weight.

Potential Risks and Contraindications

Despite its many benefits, intermittent fasting is not suitable for everyone. It is not recommended to practice IF in the following cases:

• Fact: People with eating disorders may worsen their condition by practicing intermittent fasting, as it can lead to excessive restriction and loss of control over food intake.
• Pregnancy and breastfeeding, as calorie restriction can negatively affect the health of the mother and child.
• Diabetes (consultation with a doctor is required).
• Chronic diseases.

Before starting intermittent fasting, it is recommended to consult with a doctor or dietitian.