Hearing about intermittent fasting and its incredible benefits is not new news. It is well known that in recent months its popularity has increased considerably, not in vain during 2019 and 2020 it was one of the three diets with the most searches online. The truth is that fasting can be a great alternative to improve health, prevent chronic diseases and lose weight The new news? Recently a study shows that starting a New healthy diet regimen with a fasting period increases its benefits for health and body weight.
The study published at the end of March by Nature Communications, was carried out by researchers of the Max Delbruck Center for Molecular Medicine in Berlin. It was based on the observation of 71 volunteers with metabolic syndrome and hypertension, who followed a new diet for a period of 3 months. All participants followed the DASH diet, designed to improve blood pressure by focusing on eating produce, whole grains, and lean meats. The group was divided into two parts; the only difference was that half of the participants started the diet with a five-day fasting period without solid food. The researchers found that all participants benefited from following the diet, however the fasting group saw more positive results for their body weight and blood pressure compared to peers who did not fast. The positive effects of fasting were maintained even at the end of the three-month diet.
According to the statements of Andras Maifeld, study first author eiResearcher at the Berlin Center for Clinical and Experimental Research: “Switching to a healthy diet has a positive effect on blood pressure, sIf the diet is preceded by a fast, this effect is intensified. ” One of the main reasons is that the fasting is a method that significantly improves the gut microbiome.
The study found that fasting dramatically changed the gut microbiome. Flora or microbiota is called the set of bacteria that live in the intestine, some are usually beneficial, others are harmful. The good news is that during fasting in particular lThe types of beneficial bacteria associated with lower blood pressure multiplied. Fasting acts as a catalyst for protective microorganisms in the intestine and with this health improves very quickly and it has been proven that Hypertensive patients can reduce their medication or even stop completely. Always with adequate medical supervision.
Another aspect that we cannot fail to mention is the effects of intermittent fasting on weight loss. In general terms, intermittent fasting is related to a lower consumption of meals, with this it is very likely that caloric intake will decrease and this is how weight loss is accelerated. What’s more, intermittent fasting improves hormonal function and thus facilitates weight loss, the lower levels of insulin, higher levels of growth hormone, and increased amounts of norepinephrine increase the breakdown of body fat and facilitate its use for energy. For this simple reason is that short-term fasting increases metabolic rate by 3.6-14%, which helps you burn even more calories.
In other words, intermittent fasting plays a key role in weight loss. Increase your metabolic rate and reduce the amount of food you eat. According to one study, intermittent fasting can cause a 3 to 8% weight loss over 3 to 24 weeks, which is very hopeful. Additionally, the same study verified that during the first days, there was a loss of 4 to 7% of the waist circumference and with it abdominal fat, which is the type of the harmful fat located in the abdominal cavity that accumulates in the most important organs and that leads to chronic diseases.
However, if done incorrectly, fasting can be counterproductive to metabolism and overall health and well-being. It is very important to pay special attention to the quality of the diet and the health status of each person. While shorter forms of intermittent fasting generally considered safe for most peopleThey are not for everyone and that is why medical supervision will always be essential in the process. Now you know how to start the path to a healthier lifestyle by integrating the intermittent fasting method, it is a solid start to take your health and body weight to another level.
It may interest you:
Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.