INTERMITTENT FASTING

INTRODUCTION

Intermittent fasting has become one of the most important health and fitness trends. It is an eating pattern in which people limit their consumption of food to specific hours of the day. It is found to be beneficial in weight loss, improves heart health and functioning of the brain. The foods which should be eaten or not are not specified rather at what time the food should be taken is preferred. It has a very powerful effect on mind and body and increases longevity.

There are various techniques of intermittent fasting:

Alternate-day fasting: Taking normal diet one day and fasting the next day. A person can fast for whole day or have a small meal.

5:2 fasting: Eat for five days a week and fast for two days.

Daily time-restricted fasting: A person eats normally but within 8 hours window like skipping breakfast daily and eating lunch and dinner within 8 hours time span.

Intermittent fasting has been in practice since times immemorial. So humans are evolved to work without food for extended periods of time.

HOW INTERMITTENT FASTING AFFECTS THE BODY?

Intermittent fasting has an impact on the cells of body and affects body at a molecular level. Some of the several changes which take place during intermittent fasting are:

• Repairing of cells: During fasting, there occurs starting of cellular repair. This process is known as autophagy. The cells digest and remove the unwanted proteins which build up inside the cells.
• Insulin sensitivity: The insulin sensitivity improves and there occurs drop in the levels of insulin. When insulin level gets decreased, then the excessive fat becomes more accessible for use.
• Changes in gene expression: When fasting is done, there occur beneficial changes in the functioning of genes which help in increasing longevity and provides protection against disease.
• Increase in human growth hormone: The amount of human growth hormone increases during fasting. It leads to burning of excessive fat and increase in muscle mass.

WHAT ARE THE HEALTH BENEFITS OF INTERMITTENT FASTING?

The main reason for which intermittent fasting is being adopted is weight loss. However, it has various other benefits of it. Following are some of the benefits of intermittent fasting:

• Loss of weight
• Reduces inflammatory markers in body leading to decreased body inflammation
• Decrease in insulin resistance which helps in lowering of blood sugar levels
• Decreases triglyceride levels and bad cholesterol levels in blood, thus improving heart health
• Has anti-aging effects
• Helps in prevention of cancer
• Stimulates growth of new brain cells and provides protection against alzheimer’s disease

WHAT AYURVEDA SAYS ABOUT INTERMITTENT FASTING?

Intermittent fasting has been told in Ayurveda since times immemorial. Ayurveda recommends it as our bodies need adequate rest between the meals. This helps in increasing the body’s digestive fire which is known as agni. Infact, it is worshipped as a diety. By giving it a break, we are respecting our digestive fire.

When the digestive fire gets break, it increases and thus metabolism of body increases. The cellular activities occur more efficiently and nutrients are absorbed properly. The toxins which get accumulated in body are removed. A person gets better sleep and mental alertness gets increased. The digestive power increases and extra fat is burnt leading to loss of weight.