March 22


8 Evidence-Based Intermittent Fasting Benefits for Health

Intermittent fasting (IF) nowadays has been a huge trend for people worldwide because it seems so simple and easy. You can lose weight without having to go through those annoying diets. Those diets usually end up with gaining the weight back as soon as you start eating normally again.

But that’s not the case if you prefer intermittent fasting over dieting. The positive effects of intermittent fasting on longevity can be traced back to research done by various esteemed scientists.

The work of scientists such as Dr. Jules Hirsch, Roy Walford, George Roth, Mark Mattson, among others, focuses on caloric restriction and its anti-aging benefit. Their studies have been concrete proof of fasting benefits for a very long time.

Moreover, if you plan to go on a diet, think about an intermittent fasting schedule. It can have various health benefits, which we will discuss here today.

So let’s get started with the motto of “fit and healthy forever.”

How Intermittent Fasting Works?

Intermittent fasting undoubtedly helps with various health issues, but do you know how it works? If you don’t, let’s first discuss this and then jump directly to the benefits.

You might know that there are different intermittent fasting methods like 16/8, eat stop eat, spontaneous meal skipping, etc. The working of intermittent fasting depends on these types. Each method has a different working mechanism and different benefits based on it.

Suppose we chose the 5:2 diet as our intermittent fasting schedule. Under which you are going to eat normally for 5 days and then for next two days the calories will limit to 500 max.

Therefore, by doing this, your body will have the time to digest and reboot itself in those two less calorie-eating days. During these two days, the body has enough time to exhaust its sugar stores and start burning the fat. This benefits with weight loss, and also your body will be ready to function appropriately without any hitch.

Likewise, the eat stop eat method helps maintain weight, 16/8 method prevents type-2 diabetes, alternate fasting lowers heart-related risks. And all other fasting methods have their unique benefits.

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    Moreover, no matter what type of intermittent fasting schedule you choose, it has numerous benefits. So let’s see them one by one.

    Health Benefits of Evidence-Based Intermittent Fasting

    So now, let’s move on to the most crucial part of the article, the benefits.

    Cell Recovery

    Cell regeneration happens when you fast because fasting triggers a process known as autophagy in which old or damaged cells die, and new ones grow back. Fasting boosts stem cells was found in research done on mice by biologists of MIT. This process continues for 24 hours; therefore, you need to fast for 24 hours for this process to happen. This benefits you with healthier skin and improved brain function and memory.

    Metabolic System Improvements

    In a research review led by the University of Illinois Chicago, it was evidently shown that intermittent fasting has a positive effect on the metabolic system. This is a type of body cleansing process in which your body purifies itself from toxins through various methods such as excretion, sweating, urination, and defecation.

    Therefore by doing intermittent fasting for some days, you will get rid of all these harmful toxins from your body. Thus, you get not only a healthy but also a toxin-free body.

    Heart Disease Prevention

    Heart diseases are the leading cause of death in many countries. This is why it is necessary to take preventive measures against them, including following a healthy diet and intermittent fasting.

    An NCBI research shows that intermittent fasting reduces heart disease risk factors like high blood pressure, cholesterol levels, triglycerides, etc. And this is beneficial for the overall health of the heart.

    Liver Disease Prevention

    Another one among evidence-based intermittent fasting benefits for health is the prevention of liver disease. Many diseases affect your liver, like hepatitis, fatty liver conditions, alcoholic liver damage, etc. And clinical studies show that intermittent fasting protects your liver against damage and also regenerates the damaged cells through various metabolic processes.

    Improves Sleep Quality

    A Sleep Foundation research shows that intermittent fasting improves sleep quality, including deep sleep stages. Intermittent fasting causes an increase in the growth hormone levels at night, which helps you get deep sleep stages.

    Reduced Inflammation

    Evidence-based intermittent fasting benefits reduce inflammation in various parts of the body. This is a primary benefit because inflammatory diseases cause severe damage to internal organs and tissues, which results in various health issues. A study conducted by Mount Sinai researchers discovered the potential of fasting in improving chronic inflammatory diseases.

    Improved Brain Function

    Intermittent fasting is the one that prevents type-2 diabetes and improves cognitive functions. Research shows that intermittent fasting leads to the production of brain chemicals that protect your neurons from injury or any other harmful substances.

    May Help Prevent Cancer

    Cancer is among the most harmful diseases in the world. Some scientists claim that one of the evidence-based intermittent fasting benefits for health is preventing cancer by reducing chemotherapy-related toxicity and the growth of tumors. These results are based on preliminary studies, and pertinent findings are yet to be discovered through clinical trials.


    All in all, evidence-based intermittent fasting benefits are many, and they go way beyond losing weight. This is why this kind of dieting should be considered an effective measure for enjoying optimal health.  Moreover, it’s effortless to choose an intermittent online class to learn more about fasting techniques in contemporary times.


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