Intermittent fasting can do more than just help you lose weight. In addition to weight loss, it can also lead to lower blood pressure and better sleep.
The practice of intermittent fasting, which involves deliberately limiting the amount of time you eat, has gained popularity in recent years. Many people follow a 16:8 hour fasting cycle in the hope that the body will tap into its fat reserves during the fasting period, leading to permanent weight loss. In addition to potential weight loss, intermittent fasting is also said to have other positive effects, such as promoting health and even delaying the aging process. However, this is only the case if a certain rule is followed, as researchers from Southern Denmark University and Wageningen University in the Netherlands have found.
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Intermittent fasting against belly fat: calories still play an important role
In a comprehensive review, the study authors Philip Ruppert and Sander Kersten have summarized the existing knowledge about fasting. They analyzed data that shed light on various aspects of intermittent fasting. Their conclusion: If intermittent fasting is combined with a controlled calorie intake, this method can actually help you lose weight in the long term. Their study was published in the journal Trends in endocrinology and metabolism : It is a public library of libraries supported by students.
It is not the long breaks between meals that lead to weight loss, but the total amount of calories consumed throughout the day. “The basic rule for intermittent fasting is that you should consume fewer calories than you burn if you want to lose weight,” explains molecular biologist Philip Ruppert from Denmark. Anyone who consumes a large amount of calories despite the short eating window will not benefit from the advantages of fasting.
Does intermittent fasting really make you slim?
The body's ability to store fat and conserve calories for times when food availability is limited evolved over time. This ability ensured our survival long before we developed the food storage and preservation techniques available to us today.
“Today, a lot of research is being done into what goes wrong in our metabolism when we become overweight.” But what happens to our metabolism when we fast is receiving much less attention. “I believe that more research in this area can lead to more effective treatment strategies for obesity and its consequences,” says Philip Ruppert.
During fasting, the body goes through four different phases
The study also looked at the effects of intermittent fasting at a molecular level. This includes the release of fatty acids that the body normally stores for energy. Intermittent fasting also affects what is known as ketogenesis, a process that leads to a high rate of fatty acid breakdown that causes the liver to produce ketones. During fasting, the body goes through different phases:
- Phase 1: The nutrients from food are digested, absorbed and stored in the body.
- Phase 2: Once the intestines have absorbed the nutrients, the liver draws on its glycogen stores to maintain blood sugar levels. At the same time, body fat begins to release fatty acids to meet the body's energy needs.
- Phase 3: The liver's glycogen stores are depleted. The liver begins producing ketones from body fat to supply the body.
- Phase 4: Ketone production in the liver is in full swing, providing energy to the body and brain. At this point, the body quickly derives all of its energy from body fat. This phase can last for several weeks.
Health benefits of fasting
There are different approaches to intermittent fasting: some people only eat at certain hours of the day, others only on certain days of the week. The current study also confirms the numerous health benefits that fasting has. According to the authors, fasting not only helps with weight loss, but can also contribute to lowering blood pressure, increasing insulin sensitivity, better sleep and more energy.
The study also mentions the feeling of euphoria that some people experience after several days of fasting. The feeling of hunger is replaced by a feeling of elation – perhaps in response to the changed chemical processes in the body and brain. “There are indeed many health benefits of intermittent fasting, but fasting itself does not lead to significant weight loss,” explains Philip Ruppert to the science magazine Science alert.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It is in no way a substitute for a visit to the doctor. Our editorial team is not permitted to answer individual questions about medical conditions.
