5 Incredible Health Benefits of Intermittent Fasting

Article posted in: Food & Nutrition

Intermittent Fasting

Intermittent fasting is a diet trend that is not going away any time soon — and for good reason! Healthy fasting can result in some pretty amazing health outcomes. 

While many people tout the weight loss benefits of this dietary pattern and try fasting for fat loss, the health benefits of fasting extend far beyond better-fitting jeans. There are many intermittent fasting benefits and positive side effects that may surprise you. 

Read on as we explore intermittent fasting, its health benefits and ongoing research. 

What is Intermittent Fasting?

Intermittent fasting is exactly what the name implies — foregoing food, for a period of time. While the word fasting may spark thoughts of going without food or water for days and feeling utterly famished, following an intermittent fasting routine can be quite manageable and is probably easier than you think! 

Rather than worrying about specific food choices, intermittent fasting prioritizes when to eat or skip meals. However, it’s important to maintain a healthy diet overall to fully enjoy the benefits. Combining intermittent fasting with an effective weight loss program like Jenny Craig can support a healthy lifestyle and help with weight loss. 

Many people start with a 14:10 schedule, fasting for 14 hours and nourishing their bodies for the remaining 10 hours. Other methods include the 16:8 method, the 5:2 method and alternate full-day fasting. During fasting, it’s important to stay hydrated by drinking water, herbal tea and other non-caloric beverages. 

When you consistently practice intermittent fasting, research suggests you may experience some incredible and exciting health benefits. Keep in mind, everyone’s results vary based on a multitude of factors including genetics, type of fasting schedule, diet, lifestyle practices and more. 

1. Fat Loss and Weight Loss

woman standing on scale

Many people attribute intermittent fasting to positive weight loss outcomes. Weight loss isn’t the only benefit you may experience when practicing intermittent fasting, but it is an important one.   

Fasting can impact certain hormones, and often in a positive way if you are trying to lose weight. Specifically, human growth hormone (HGH), which helps boost muscle mass and decrease body fat, can increase. Additionally, insulin sensitivity can improve, which can also result in fat loss. 

What’s more, when you fast, you are likely eating fewer calories than when you are eating whenever and wherever. Reducing your calorie intake, even if it is simply because you are limiting the hours that you eat, can help you reach your weight loss goals. 

According to research, more than half of adults eat over a 15-hour window, with the bulk of their intake occurring later in the day. By following a structured plan like intermittent fasting, people tend to naturally reduce their caloric intake by limiting their eating “window” to a shorter time-frame. 

Maintaining a healthy weight is linked to numerous benefits, including a reduced risk of developing certain cancers, Type 2 diabetes and heart disease. While weight loss diets continue to be a popular choice for many, intermittent fasting is becoming an effective alternative to shed some pounds. 

Specifically, when evaluating adults who are overweight and obese, intermittent fasting appears to support weight loss in a sustainable way. Adopting the practice has been linked to a reduction in fat mass too. 

And if you want to lose fat and tone up, intermittent fasting might help. In one study, male athletes following a 16:8 intermittent fasting routine lost fat mass while maintaining muscle mass over a two-month period. 

When intermittent fasting was combined with a commercial weight management program, participants experienced significant weight loss in just 8 weeks. 

2. Improved Blood Sugar Levels

When blood sugar levels are consistently high, it can increase certain health risks including weight gain and cardiovascular disease. 

In the past, experts would recommend that people managing high blood sugars, like those with diabetes, eat consistently throughout the day to maintain stable blood sugar levels. However, research is now showing that certain patterns of intermittent fasting could offer some benefits. In fact, according to a review published in the New England Journal of Medicine, intermittent fasting is linked to lower insulin levels and better blood glucose control. 

In some cases, intermittent fasting reversed insulin resistance while also resulting in weight loss and a reduction in the glycated hemoglobin level — implying better blood glucose control. 

When combined with a commercial weight management program, intermittent fasting was shown to improve fasting blood sugar levels among obese individuals in only 8 weeks. 

3. Better Sleep

woman sleeping

Poor sleep, including not sleeping enough, is linked to adverse health risks, including obesity, Type 2 diabetes and certain cancers. And you’ve probably experienced first-hand what a lack of quality sleep can do to your mood. 

Short-term fasting may promote quality sleep, including fewer nighttime arousals and an increase in REM (the deepest stage of sleep). This is because the timing of your meals (eating late at night) may interfere with your circadian rhythm and impact your sleep. So refraining from food and starting to fast a few hours before bed can help support your quest for a restful night, and help you reap all of the benefits of getting quality shut-eye. 

Intermittent fasting allows your body to follow your natural circadian rhythm that aligns with the sun and the moon. Your circadian rhythm is like your internal clock, letting your body know when it’s time to wake up and wind down. Research shows that it can be beneficial to eat and fast in accordance with this 24-hour cycle — eating when it’s light out and refraining from food when it’s dark (this is when you sleep!). 

Following this natural pattern allows the body to undergo certain processes more efficiently. For example, fasting allows your body to rely less on glucose (sugars/carbohydrates) and more on your energy stores (fatty acids and ketone bodies). Using ketones for energy while you fast can support weight loss and other healthful outcomes such as reduced inflammation. Having a committed time to allow your body to switch from using glucose to ketones has been shown to be a positive practice. 

4. Reduced Risk of Cancer Growth

Cancer is the second leading cause of death in the United States. While many factors play into cancer development, including genetics, smoking practices and stress management, intermittent fasting has been shown to potentially play a role in reducing the risk of certain cancers, specifically, by weakening the energy metabolism in cancer cells and thereby, slowing their growth and — in some cases — making them more sensitive to cancer treatments like chemotherapy. 

In one study on people with breast and skin cancer, combining a fasting-mimicking diet with chemotherapy resulted in the body producing more cells that help kill tumors. 

Other research suggests that intermittent fasting may help reduce breast tumor formation, possibly playing a role in reducing the risk of developing the disease. 

5. Reduced Inflammation

man speaking with doctor

Chronic inflammation is linked to many diseases, including an increased risk of developing certain types of cancers. Research also suggests that as inflammatory markers in the blood increase, you may experience weight gain. 

Practicing certain versions of intermittent fasting has been shown to help reduce markers of inflammation naturally. Along with including other anti-inflammatory practices into your life like limiting refined sugars, managing stress and eating plenty of non-starchy vegetables, following an intermittent fasting routine may help keep chronic inflammation at bay. 

Ready to Give Intermittent Fasting a Try?

Take the guesswork out of starting your intermittent fasting journey with Jenny Craig! Our program makes it simple with delicious, balanced meals and easy-to-follow meal plans designed to support your weight loss goals. With Jenny Craig, you’ll have the tools and guidance you need to seamlessly incorporate intermittent fasting into your lifestyle.

Don’t wait—discover how intermittent fasting with Jenny Craig can help you achieve amazing results! Sign up today and take the first step toward a healthier, happier you.

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