{"id":785,"date":"2021-10-27T08:09:51","date_gmt":"2021-10-27T08:09:51","guid":{"rendered":"https:\/\/www.fastyle.me\/blog\/?p=785"},"modified":"2021-11-10T07:40:07","modified_gmt":"2021-11-10T07:40:07","slug":"the-science-behind-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/www.fastyle.me\/blog\/the-science-behind-intermittent-fasting\/","title":{"rendered":"The Science Behind Intermittent Fasting"},"content":{"rendered":"\n

How does Fasting Work?<\/h3>\n\n\n\n

Intermittent fasting is an eating pattern cycle between periods of eating and fasting. The long hours of food restriction during the fasting period give your energy powerhouse, the mitochondria in our cell, a break from working constantly. Fasting also alters the body\u2019s metabolism in a few ways to provide health benefits.<\/p>\n\n\n\n

\"everything<\/figure>\n\n\n\n

Intermittent Fasting and Cellular Response<\/h4>\n\n\n\n

Blood glucose, glycogen and insulin<\/strong><\/h5>\n\n\n\n

The energy restriction during fasting will reduce blood glucose levels. Meanwhile, the body will start depleting glycogen, the quick access form of energy stored in the liver for energy to maintain blood glucose level (1)<\/sup>.<\/p>\n\n\n\n

Insulin plays an important role in the storage and utilization of glucose in our bodies. In conjunction with the depletion of glycogen to maintain blood glucose levels during fasting, the circulating level of insulin is also reduced with improved insulin sensitivity and glucose tolerance (2,3)<\/sup>.<\/p>\n\n\n\n

Increases fat oxidation, reduces fat storage<\/strong><\/h5>\n\n\n\n

When the body\u2019s glycogen stored in the liver is all used up, our body will seek another source of energy. At this stage, when there is no more \u201cquick access\u201d energy, the body will start breaking down fat tissue to produce ketone bodies as a source of energy inducing a ketogenic state. This change in energy source switches the body’s metabolism from fat storage to fat utilization (2,4)<\/sup>.<\/p>\n\n\n\n

Promotes autophagy<\/strong><\/h5>\n\n\n\n

Food restriction during fasting causes a drop in insulin and rise in glucagon (to produce more glucose) induced autophagy, which is a state when body cell goes into maintenance and repair mode (5,6). Stimulation of autophagy allows cells cellular \u201ccleansing\u201d to remove damaged cells. This is the key to why intermittent fasting may be protective against stress and promote potentially therapeutic neuronal responses (5,7)<\/sup>.<\/p>\n\n\n\n

Fasting and Weight Loss<\/h4>\n\n\n\n

Studies have been conducted to identify the association and effectiveness between intermittent fasting, obesity, and weight management. A systematic review conducted in 2020 found intermittent fasting resulted in weight loss, ranging from 0.8% to 12% of baseline body weight in the obese population (8). Studies also showed a reduction in BMI, waist circumference, and most weight loss through intermittent fasting where fat loss (8). Another 2019 systemic review demonstrated time-restricted feeding with hours ranging from 4 to 12 hours achieved greater weight loss than unrestricted eating times (9)<\/sup>.<\/p>\n\n\n\n

Other Health Benefits<\/h3>\n\n\n\n

Heart health<\/h4>\n\n\n\n

A large body of evidence has shown intermittent fasting reduced traditional cardiovascular risks factors (4).<\/p>\n\n\n\n

  1. Lipid profile<\/li><\/ol>\n\n\n\n

    Studies showed reductions in total cholesterol range from 6-21%, LDL level decreased by 7 to 32%, triglyceride level from 16-42% following intermittent fasting interventions (10,11,12,13,14,15,16,17,18)<\/sup>.<\/p>\n\n\n\n