Fasting has become increasingly popular in recent years and is not only associated with the holy month of Ramadan. More than 1.6 billion Muslims will participate in the month of Ramadan this month, where they will fast between sunrise and sunset. For Muslims, fasting is not about health or weight loss, it is a declaration of faith. There have been a number of studies in recent years looking at the health benefits of fasting or intermittent fasting. Here is a review of some of the benefits and drawbacks of intermittent fasting.
Helps reduce weight
There are plenty of diet plans out there and most of them talk about reducing caloric intake and replacing meals. The problem is that when the diet is over and the goal has been reached it is easy to fall back into old habits and gain weight again. Intermittent fasting is more of a lifestyle change and slow-burn diet. One of the most popular intermittent fasting diets is the 5:2 plan. Here you eat normally for 5 days and reduce your calorie intake for the other 2. There are many ways to do this, you can eat nothing for 24 hours or reduce your calorie intake to drink liquids or very light meals. Obviously your 2 days should not be consecutive, spread them out throughout the week.
Blood pressure, insulin and cholesterol
Numerous studies have shown that intermittent fasting will help lower cholesterol and insulin, which helps break down body fat and increase energy. In addition, intermittent fasting can reduce the body’s resistance to insulin, which significantly reduces the risk of type 2 diabetes. Intermittent fasting has been shown to relieve stress and high blood pressure, which are key risks for heart disease . When we fast a few days a week, the body goes through a process that renews old cells and provides protection against various diseases.
effect on the brain
Intermittent fasting can help your brain recover quickly and stay healthy. Lowering blood sugar and reducing inflammation increase hormones in the brain, which will keep you alert and focused. In addition to helping the brain, it prevents diseases that affect the brain such as Alzheimer’s. Fasting can help delay the onset of this degenerative disease.
Potential risks of fasting
The most common risk of intermittent fasting is dehydration. If you are consuming less water than your body is absorbing, it is very important that you do not forget to drink on the days you do not eat. Water is essential and black coffee is often used if you get bored with plain water. Without food in your stomach, you are at risk for heartburn from stomach acid and long-term ulcers that can occur if stomach acid builds up against the stomach walls. The mental side of fasting must also be considered. If you fast 2 days a week, don’t overdo the other 5, keep your meals normal or it could lead someone to psychological disorders like bulimia. You also need to make sure you are consuming the correct nutrients and minerals. Keep eating fruits and vegetables. If you don’t eat for 2 days, make sure the other 5 are eating enough fruits and vegetables and not just fast or binge eating.
conclusion
Although it is a new way of looking at diet and nutrition, there are some clear health benefits. More research and investigation in humans is needed before we can say there are substantial long-term effects of intermittent fasting, but so far the signs are good. Just make sure you don’t fall for the potential risks and be clear about why you’re doing it and stay in control of your diet.
You don’t have to be a Muslim to try intermittent dieting this Ramadan, so why not give it a try?
