Benefits of Intermittent Fasting

The benefits of intermittent fasting have been demonstrated in both human and animal studies. There are powerful positive effects in weight control and brain and body health as well. In addition, did you know that intermittent fasting can also help you live a longer life?

Listed below, are just handful of health benefits from intermittent fasting:

1. Insulin Resistance
Low insulin levels
Intermittent Fasting reduces insulin resistance and helps lower blood sugar levels by up to 6%. Fasting insulin levels are reduced by up to 31%. This provides significant protection from type 2 diabetes.

2. Anti-Aging
In a study that examined rats and fasting, those that fasted lived nearly 83% longer than those rats that didn’t fast. Clearly, fasting helped extend the lifespan of those rats.

3. Brain Health
When you fast, BDNF hormones increase in the brain. This promotes the growth of new neurons and also provides protection against Alzheimer’s disease.

4. Heart Health
Fasting helps reduce LDL cholesterol, blood sugar, inflammatory markers, insulin resistance, and blood triglycerides; all risk factors that contribute to heart disease.

5. Inflammation
Studies have shown that fasting contributes to a reduction in inflammation markers which are key causes of several chronic diseases.

6. Weight Loss
Intermittent fasting aids weight loss
Perhaps the most noticeable benefit of all, on intermittent fasting you will lose belly fat and visceral fat.

Intermittent Fasting Diet Plan
To ensure that you get the most health benefits from intermittent fasting, it’s vital that you consume nutritious foods and beverages during the eating periods. Consuming nutrient-dense whole foods will help you benefit the most from this health regimen.

Although there is not a diet plan per se, incorporate the following during your eating periods:

– Fruits: All fruits are good options especially oranges, apples, pears, peaches, bananas, and berries.

– Vegetables: You may consume all the vegetables. Opt for many green, leafy options as well as broccoli, cucumber, cauliflower, tomato, etc.

– Whole Grains: Avoid all products containing refined wheat. Opt for grains such as buckwheat, barley, quinoa, oats, rice, etc.

– Healthy Fats: Skip all saturated fats. Choose oils made from coconut, olive, avocado, mustard, peanut, sesame, etc.

– Protein: Choose lean protein options (without fat) such as poultry, meat, eggs, seeds, nuts, legumes, lentils, etc.

During the fasting period, you may consume calorie-free drinks such as unsweetened tea (green tea), coffee (no sugar), and water. These will help you stay hydrated. Avoid binging on junk food or over-eating during eating periods as this will prevent you from experiencing the positive effect of this health regimen.