Beyond weight loss: The unexpected health benefits of intermittent fasting

Beyond weight loss: The unexpected health benefits of intermittent fasting Introduction

In this world where health and your well-being matter, intermittent fasting, an ancient approach, has been a reason for enthusiasm and curiosity on the part of health buffs. "Beyond weight loss: The unexpected health benefits of intermittent fasting": This article discusses platforms that are not usually associated with intermittent fasting, beyond weight loss as its major goal. From the times when it was some custom in the olden cultures to the contemporary times when it was adapted, intermittent fasting had its journey through which it transformed into a modern wonder, and it offers numerous health benefits that go beyond the mere calorie restriction.

The potentialities of intermittent fasting can be revealed by looking at their complex patterns, which provide different ways of attaining energy balance as well as general welfare. There are different approaches that include alternate-day fasting, periodic total fasting, or time-restricted feeding. These are frequently tailored to the specific needs and goals of individuals who try them. Besides fighting to clear the widely spread myths, the recent debate emphasizes the role of intermittent fasting in weight control, metabolic health, cell renewal, and cognitive abilities.

Intermittent fasting: from ancient practice to modern marvel

A Brief History of Intermittent Fasting

Intermittent fasting has a long history, recorded many centuries ago in various cultures and religions. It has been used for various purposes—religious, medicinal, and simply for deficiency or malnutrition. Intermittent fasting is a newly introduced but very popular practice in modern culture (1, 2).

Ancient Greece practised intermittent fasting for centuries (3), as they believed it would sharpen their memory and thinking. Evidence from studies showing the association of intermittent fasting with human metabolic health is still an emerging issue; others claim that there are some benefits related to this (5).

What does intermittent fasting mean?

Intermittent fasting is a type of nutrition habit that involves periodic periods where there are phases in which a person does not eat and eats on the other hand. This has roots in the eating pattern of our ancestors, where people would go without food for periods due to a lack of available food.

Thus, intermittent fasting helps a person rest from the digestion process and thus consume fewer calories, which leads to good results on blood glucose levels and may also stimulate autophagy. Therefore, there is long-standing interest in intermittent fasting as a therapeutic modality, and the accompanying health benefits include weight loss and improvement in metabolic diseases (6, 7).

See the common intermittent fasting methods.

There are quite a few popular ways in which intermittent fasting works and can be practiced, with the following being some of the ways: The value of a certification does not necessarily accrue to the party that is certified; it may rather be construed as something personal and independent from any certification.

1. Time-Restricted Eating: This approach involves fasting for more than 12 hours and food consumption in the rest of those long remaining hours. A very common case of this kind is the 16/8 method, during which you abstain from food for sixteen hours per day and eat all your meals within eight.

2. The 5:2. Diet: Here, you eat your dairy as usual for the first five days of the week and limit calorie intake on two other days (8).

3. Eat, Stop Eat: This approach involves some kind of 24-hour total fasting occasionally, which can be done in one or two days a week (8).

4. Alternate-Day Fasting: This particular approach to intermittent calorie restriction follows the pattern of a five-day period, alternating between normal days and fasting for one day (8).

These methods differ in length and eating windows, so people have an individual choice on which method works best for them (11). Studies have also seen intermittent fasting, where it is used as a method of losing weight; improved metabolic health; and possible longevity with cognitive advantages (12). However, note that intermittent fasting is not a universal solution but rather an informed selection adjustable to personal preferences and needs.

Debunking Myths: Separating Fads from Facts
The most common myths about intermittent fasting include: security is the issue.

1. Fasting slows down metabolism: People believe that fasting results in starvation mode, thus slowing down metabolism. But many studies have indicated that intermittent fasting has a positive effect on losing weight and improves metabolism, heart health, and cognitive performance (13).

2. Intermittent fasting basically means skipping breakfast: However, others will follow this definition, although it is a pattern of diet that revolves around cycles between either feeding or eating; it also does not break fasting (14).

3. The most important meal of the day is breakfast: Data has indicated that intermittent fasting is as good, if not better than caloric counting, with respect to losing weight, although the study was primarily conducted on individuals who were obese or had type 2 diabetes (15).

4. Intermittent fasting is the miracle cure for weight loss: Intermittent fasting may help you lose weight, but it will not make the extra kilos disappear by magic. The effectiveness of such a plan is not better than other interventions that aim to restrict calorie intake (16).

5. Fasting puts your body in “starvation mode": First of all, there is a wrong belief that one does go into starvation mode if they do intermittent fasting. Nevertheless, there is no specific number of calories or duration for how long the body goes into starvation mode, as in just a day without food, this does not happen (14).

6. Intermittent fasting makes you lose muscle: Unlike the myth, intermittent fasting does not result in muscle loss. Actually, it might aid in preserving muscle mass while losing weight and fat (17).

These myths have been discredited with experiments, and the scientific facts about intermittent fasting should be known to make a rational argument on whether this approach fits in specific diets.

Potential health benefits of intermittent fasting (IF)

Weight management

1. Fat loss

IF has been shown to be helpful in promoting fat loss. Studies have demonstrated that alternate-day fasting assists people to lose weight and maintain this decrease for an entire year, comparable to traditional calorie restriction (18, 19). Alternate-day fasting and time-restricted eating are among the effective interventions employed in intermittent fasting regimens for weight loss (20). Besides that, intermittent fasting has been linked to more belly fat loss.

A review of literature for 2020 found that IF helps in losing weight and belly fat, with the weight loss ranging from 0.8% to 13.0% of the subjects' starting body weight during the trials lasting from 2 to 12 weeks in number and duration (21). Besides, intermittent fasting has been shown to provide more fat loss relative to continuous caloric restriction, hence making it a viable approach to weight control (21).

Additionally, intermittent fasting has been proven to assist in fat loss, as participants experienced increased insulin sensitivity and reduced liver fat (22). Intermittent fasting is a good weight-loss tool, but the idea that belly fat is specifically targeted by this method is fiction rather than fact. It should be viewed as a contribution to the strategy of lowering general body fat content. Thus, inferring from the fact that intermittent fasting is an efficient way of reducing belly fat when combined with an entire weight loss plan,.

2. Improve body composition and muscle strength

A study published in the European Journal of Nutrition in 2022 found that when total energy and protein intake were equal, both energy-restricted diets resulted in similar increases in lean body mass and strength (24).

Several studies have compared the efficacy of IF and CER on muscle growth when paired with resistance training. Findings show that both IF and CER result in similar body composition and muscle strength when they are used in a 12-week resistance training program (24).

Furthermore, it has been proposed that short-term cycles of energy balance or surplus, particularly in proximity to resistance training, may produce more effective maintenance and accrual of lean body mass (LBM) than sustained periods of caloric restriction (24).

However, it is important to note that the effect of intermittent fasting on muscle growth compared to CER may be affected by various factors, including the specific intermittent fasting protocol (e.g., 5:2 types of diet, time-restricted feeding) and duration of fasting periods (24). More studies should be conducted to investigate IF's long-term impacts on muscle growth when taken alongside resistance training in comparison with CER.

3. The prevention of diseases associated obesity

Recent researches have demonstrated the efficacy of intermittent fasting (IF) in lowering the chances of obesity- related diseases. A systematic review of randomised clinical trials published in 2021 has demonstrated that IF is associated with weight loss and modification of the lipid profile which may make it an effective way of reducing the risk of obesity and its related complications (25).

Furthermore, a 2024 trial found out that intermittent fasting diet is more effective than regular diet in weight loss in adults over 40 with obesity but without metabolic disease. The paper noted that IF led to a decrease in body weight, BMI, fat mass, and triglycerides as compared to the regular diet. (26).

In 2023 a rapid review was done which revealed that intermittent fasting is more efficient than the ad libitum food intake and equally effective or even more effective than continuous energy restriction when it comes to weight management (27).

This data points to IF potentially being a feasible approach for the prevention of obesity complications.

Metabolic health

1. Improving insulin sensitivity and reducing insulin levels

Intermittent fasting (IF) can lower insulin levels and improve insulin sensitivity via various mechanisms. The effect of intermittent fasting on insulin resistance, fasting glucose, and lipid profile is controversial (27). Nevertheless, some studies have demonstrated that IF can enhance insulin sensitivity and decrease insulin levels in people with type 2 diabetes (28).

During fasting periods, autophagy increases, which may result in improved insulin sensitivity by removing insulin (29). In addition, IF reduces hyperglycemia and elevates insulin sensitivity in mouse models of polygenic type 2 diabetes (30). A systematic review and meta-analysis of clinical trials showed that IF intervention decreased blood glucose fasting, glycosylated haemoglobin, insulin plasma levels, and HOMA-IR (31).

In addition to this, a randomised controlled trial noted that intermittent fasting together with early time-restricted eating was better than calorie restriction to improve postprandial glucose tolerance in adults who are at high risk of type 2 diabetes (32). Overall, although the data are conflicting, certain studies show that IF can increase insulin sensitivity and glucose regulation.

2. Improving cholesterol levels

Intermittent fasting has been demonstrated to positively influence cholesterol levels. The 6-week quasi-experimental clinical trial revealed that IF can increase serum HDL and LDL cholesterol; the improvements are more significant in the IF group (33).

On top of that, most of the studies that examined the IF-cholesterol relationship describe positive outcomes, showing a 6-21% drop in total cholesterol, a 7–32% decrease in LDL, and a 16–42% reduction in triglycerides (34). In addition, intermittent fasting has been shown to bring about reductions in blood pressure, cholesterol, and other levels of cardiovascular health (35).

The results show that alternate-day fasting could induce desirable alterations in cholesterol, thus making it an option worth considering for people aiming to enhance heart health. The evidence is based on a quasi-experimental clinical trial and multiple studies demonstrating the improvement of cholesterol levels.

Cellular health and longevity 

1. Increased autophagy

 Recent research has shown that intermittent fasting (IF) can enhance autophagy, a cellular process that recycles damaged or malfunctioning material. Several studies support the link between intermittent fasting and autophagy.

A study published in the Journal of Clinical Investigation showed that intermittent fasting or caloric restriction can stimulate adaptive autophagy, which is beneficial for cellular homeostasis (36). 

Doctorate, University of California. Research by Rajat Singh found that intermittent fasting can naturally stimulate autophagy, thus improving metabolic health (37).

 A review article on the SWEET INSTITUTE website confirms that tophagy stimulates because it stresses a less intensity is produced in the body, stimulating cell recycling (38).

A study published in Cell Metabolism showed that eating two meals a day including whole foods limited appetite promoted autophagy in mice, improved muscle weight and decreased blood glucose levels (39).

These data suggest that intermittent fasting may be an effective option to increase autophagy and improve visceral health. However, more research is needed to better understand the relationship between intermittent fasting and autophagy, including potential benefits and limitations (36, 39).

2. Improve the ability to resist stress

Intermittent fasting (IF) can have a positive effect on stress resistance via different pathways. Fasting has the potential to induce mild cellular stress, which in turn triggers adaptive responses, helping the organism to withstand stress (40).

Moreover, intermittent fasting has been found to enhance BDNF (brain-derived neurotrophic factor), a protein related to cognition and stress resilience (40).

Another effect of intermittent fasting is that it leads to a reduction in inflammation and improved insulin sensitivity, which are also linked to increased stress resilience (41, 42)

These different results thus indicate that intermittent fasting might represent an effective method to increase stress resilience; however, further studies are needed in order to confirm a causal relationship between intermittent fasting and psychological health (43).

3. Potential life extension

Based on studies and reviews, IF has been linked with possible advantageous effects on life extension.

According to a systematic review of the literature, intermittent fasting is linked to better health outcomes, and it promotes longevity of life (44). Furthermore, a study published in the Journal of Clinical Investigation shows that intermittent fasting or calorie restriction can promote adaptive autophagy, which favours cellular homeostasis (44).

In addition, a review of the studies on calorie restriction and fasting published in 2023 is the first real evidence that fasting extends lifespan in humans (45). Another study showed that intermittent fasting and calorie restriction could slow brain ageing and increase lifespan. (46)

Although some studies have yielded positive outcomes, it must be remembered that not all claims regarding the ability of intermittent fasting to increase lifespan should be believed, and more research is required to fully comprehend its effects on longevity (47). Nevertheless, already existing proofs imply that intermittent fasting has the ability to lengthen the lifespan and promote healthy ageing.

Brain and Mental Health

1. Enhance cognitive function

Some research and reviews indicate that Intermittent Fasting (IF) may be beneficial to cognitive function.

A review of the randomised controlled trials (RCTs) found IF demonstrates neuroprotective effects, inducing increased hippocampus neurogenesis that implies cognitive resilience could be affected negatively by it (48).

Moreover, some studies have shown a possible interaction between IF and BDNF on cognitive function (49).

The study also showed intermittent fasting reduced inflammation in the brain leading to better maintenance of normal cognition in animals therefore suggesting its importance in brain health (50).

While some studies show promise, they must be noted as being preliminary only; more research is required to completely understand how this works on human cognitive functions. Nevertheless, available evidence suggests that IF might improve brain health as well as enhance cognitive processes (51).

2. Enhancing brain functions

Fasting intermittently (IF) has been shown to have benefits for brain function in a number of studies and reviews. Intermittent fasting has been shown to result in alterations of the brain-gut-microbiome axis, which in turn can benefit brain function (52).

Moreover, intermittent fasting has been found to stimulate the production of brain-derived neurotrophic factor (BDNF), which is a protein that is linked to cognitive function and stress resilience (53).

In addition, intermittent fasting has been proven to reduce neuroinflammation and cognitive impairment in animal studies, which may have potential benefits on cognitive health (50).

Another study showed that intermittent fasting and calorie restriction can delay brain aging and prolong life (54).

Nevertheless, more research is necessary in the future to fully elucidate the impact of intermittent fasting on the brain.

3. Sharpening memory and concentration and lowering Alzheimer's disease risk.

IF has been related to potential benefits for memory and the focus, which have been shown by many studies and reviews.

A study published in Nutrition Reviews reported that in animal studies, intermittent fasting was related to decreased brain β-amyloid, a protein implicated in Alzheimer’s disease (55). Besides, reports have identified that intermittent fasting improves working memory in animals and verbal memory in humans (56).

Evidence of improvement in obesity-related brain inflammation and cognitive decline due to intermittent fasting has been accumulated from animal studies, indicating possible benefits for brain health (57), (50).

In another study, intermittent fasting was found to improve memory and reduce amyloid accumulation in an Alzheimer mouse model (58).

These studies represent a step forward; however, it should be mentioned that some more investigations are needed to fill the gaps. However, the current data support the possible efficacy of intermittent fasting in improving memory and focus, which makes it a promising area for future research (59, 60).

4. Make the mood better and reduce anxiety.

Several studies have shown that IF might have a positive influence on mood and anxiety reduction. An article recently published in The Journal of Nutrition, Health, and Aging revealed that intermittent fasting for 3 months led to improved moods and reduced tension, anger, and confusion (61). Also, intermittent fasting has been found to be linked to increased resistance to stress (62).

A recently published book by Dr. Mark P. Mattson, a well-known IF investigator, highlights an impressive gamut of health effects going beyond weight loss that include more energy and a better state of mind (62). These results hint that periodic fasting may possess advantages in the spheres of mood enhancement and anxiety reduction, thereby making this question a topical issue today with an emphasis on further studies.

Changes in hormones, cells and genes 

1. Increase in levels of human growth hormone (HGH),

The association of fasting with an increase in human growth hormone (HGH) levels has been noted, and it can be beneficial for health in different ways. Some studies and reviews have emphasised the effect of intermittent fasting on HGH secretion.

A report by FastingFuelHQ shows the relationship between intermittent fasting and increased HGH levels that are very high during extended fasts such as 24-hour fasts (63).

According to the Journal of Nutrition Health & Aging, after 3 months of an intermittent fasting regime, the study participants had improved moods and less tension, anger, and confusion, which could be attributed to the increased HGH levels (64).

Intermittent fasting can vary the HGH levels by reducing body fat that helps (65) in the regulation of HGH production and by keeping the insulin levels low for most of the time, as insulin spikes disrupt growth hormone signalling.

A study published in the Pakistan Journal of Neurological Sciences hinted that intermittent fasting may promote neuroprotective actions, resulting in the profound effects of cognition and neurodegeneration, thereby suggesting their capacity to raise HGH levels and minimise the risk of neurodegenerative diseases (66).

According to research, fasting raises the HGH (human growth hormone), which allows tissue repair, fat breakdown, and fatty acid release during and after the fasting and thus prevents the body from storing excess fat, and so it promotes both fat burning and muscle growth (67).

Taken together, the results indicate that intermittent fasting could cause an increase in HGH levels that is associated with several other positive effects, such as improved mood, a lowered risk of neurodegenerative diseases, and desirable body composition.

2. Cell repair

Intermittent fasting (IF) has been linked with different mechanisms that help in cell repair. Multiple studies and reviews have revealed that intermittent fasting influences cell repair mechanisms, such as autophagy and apoptosis, which remove damaged cells, rejuvenate cells, and support the overall health of the tissue (68).

Studies state that intermittent fasting results in an increased production of human growth hormone (HGH), associated with cell repair processes as well as the elimination of waste materials from cells (68).

Intermittent fasting has been linked to decreased inflammation, enhanced resilience to stress, and the likelihood of promoting neurogenesis, all of which are involved in cell repair and, in general, the health of tissues (69).

Taken together, these results indicate that intermittent fasting could contribute to maintaining cell repair and general tissue health.

3. Gene Expression

Studies performed recently have revealed that the gene expression is impacted by intermittent fasting (IF). A January 3, 2023 paper published in ScienceDaily demonstrated that intermittent fasting based on time-restricted eating affected gene expression in over 22 organs, such as brain, gut, liver, adrenal gland, hypothalamus, and pancreas, in mice (70).

The article published in Cell Metabolism showed that around 70 percent of mouse genes are responsive to time-restricted eating, with about 40 percent of the genes in vital organs subjected to this practice. This has health consequences for a variety of diseases including diabetes, cardiovascular disease, hypertension, and cancer (70).

The other study published in Front Line Genomics found that time-restricted feeding in mice affects many genes in diverse organs making the rhythms of the day and hormones function (71).

In this regard, intermittent fasting is able to modulate gene expression which may ultimately impact health conditions as well as physiological processes.

Other potential benefits

1. Preventing some kinds of cancer

IF adds many benefits to cancer patients, but research is still needed to fully understand its effects. Among the benefits of intermittent fasting for cancer patients are the Following:

• Reducing the risk of some types of cancer: Fasting can result in a reduction in caloric burn, which may have health benefits including a decreased risk for certain types of cancer (72).

• Improving treatment effectiveness and reducing toxicity: Early research in humans showed that fasting for short periods might make cancer treatment more effective and reduce toxicity (73).

• Enhancing the effectiveness of anti-cancer drugs: Intermittent fasting could be used as a way to prevent and treat cancer as it improves the efficiency and tolerability of anticancer drugs (74).

• Reduced cancer growth rates: Studies revealed that intermittent fasting may cause reduced blood sugar production, regenerated the immune system, and increased the generation of tumor killing cells, thus decreasing the cancer growth rate (75).

Although these results are hopeful, it is worth mentioning that right now there is still no solid evidence of either benefits or risks of intermittent fasting for cancer patients. In this respect, the decision to include fasting as an element of the cancer treatment should be taken in conjunction with a healthcare professional, and further studies are required to establish the long-term benefits of fasting to cancer patients (74, 75).

2. Improve sleep quality

Intermittent fasting (IF) is known to be linked to possible benefits for sleep quality improvement. Several studies suggest that intermittent fasting helps to improve sleep quality, duration, and the time taken to fall asleep.

One study reported increased deep sleep and REM (rapid eye movement) sleep, as well as fewer awakenings during the night, for individuals practising time-restricted eating (TRE) or alternate-day fasting (ADF) (76).

Moreover, intermittent fasting can enhance circadian rhythms, which govern biological functions, including the sleep-wake cycle; hence, one can have better sleep quality (77).

Nevertheless, the interlink between intermittent fasting and sleep, including the advantages and drawbacks, needs further research to be clearly illustrated (76).

3. Increased energy levels

The latest research has demonstrated that IF can be effective in raising energy levels. A big study in which researchers in Britain took part showed that intermittent fasting leads to more energy and a better mood. The research indicated that limiting the diet period to 10 hours and then fasting for the remaining 14 hours was associated with increased energy and a better mood (61, 78, 79).

Intermittent fasting can strengthen the circadian rhythms, which regulate various biological functions, including the sleep-wake cycle, thus promoting better sleep quality and probably higher levels of energy (78).

Intermittent fasting does not lead to weight loss directly, but it has been related to a number of health benefits, one of which is better energy levels (80).

Thus, intermittent fasting is a good option for people who want to enhance their energy.

4. Decrease inflammation

Recent studies have contributed to understanding how intermittent fasting (IF) affects inflammation. Although some studies have shown that intermittent fasting could lower inflammation, other studies have given conflicting results. Currently, data on the effects of time-restricted eating (TRE) and alternate day fasting (ADF) on inflammation markers in obesity from human trials is still very limited, and large-scale, well-powered randomised controlled trials (RCTs) will be needed to confirm this finding (81).

A study carried out and published in Cell Reports revealed that fasting raises the levels of a blood chemical called arachidonic acid, which prevents inflammation and could be a possible mechanism for how fasting reduces inflammation (82).

A study published on UPI.com showed that intermittent fasting decreased monocyte release into the bloodstream, implying a possible anti-inflammatory action (83). Although some evidence shows that intermittent fasting can lower inflammation, more research is needed to fully understand the connection between intermittent fasting and inflammation, including its pros and cons (84).

5. Lowering the risk for cardiovascular disease

Recent research proposes IF as a possible treatment for preventing cardiovascular disease. An overview article published in the journal Nutrients suggested that intermittent fasting helps to improve the lipid profile and blood pressure, which are the major risk factors for cardiovascular disease (85).

Another article published in Science Direct also argued that intermittent fasting not only reduces insulin resistance but also improves blood sugar control. It is also a vital factor in cardiovascular disease (86)

In the review, the Institute for Functional Medicine found that intermittent fasting can reduce oxidative stress and inflammation, which are mainly the contributing factors to cardiovascular diseases (87).

The effects of intermittent fasting on cardiovascular risk factors have not been uniform across previous studies, and further studies are needed to fully determine the specific effects of intermittent fasting on cardiovascular disease risk and its potential advantages and drawbacks (85, 86, 87).

A randomised controlled trial is being carried out at the moment to assess the effectiveness and acceptability of intermittent fasting in cardiac rehabilitation patients (88). 

6. Improve gut health

Intermittent fasting (IF), as recent studies have shown, is thought to have a variety of benefits for gut health. These benefits are nothing but combinations of a modified gut microbiome, regulated production of short-chain fatty acids (SCFAs), and enhanced metabolic balance.

Research presented in the journal Frontiers in Microbiology noted that intermittent fasting during Ramadan led to significant changes in the microbial composition of the intestine and stimulated an increase in the production of SCFAs, which are beneficial for intestinal health (89).

Upregulation of the intestinal microbiota and improvement of energy metabolism have been observed in obesity through intermittent fasting, thus confirming its potential for gut health (90).

  A prospective study on intermittent fasting was published by Frontiers in Microbiology, confirming improved gut microbial diversity and improved blood lipids, which may benefit gut health (91).

Together, these findings suggest that intermittent fasting may positively impact gut health by altering the microbiome and metabolic homeostasis. However, this does not mean that more research still needs to be done if we want to have a full understanding of the long-term impact of intermittent fasting on gut health, as well as its disadvantages and advantages. (92), (93). 

Conclusion
Intermittent fasting is not only a nutritional concept but also an inspiring model for a life of transformation, enhancing vitality, and ultimately teaching how to live life fully and leading to self-discovery. Scientists can see more and more of the complexity of the body's functions when they delve deeper into the mechanisms of intermittent fasting. However, this is a beacon of light, encouraging people to embark on a journey of self-improvement and empowerment. Carrying the torch of the unmentioned positive aspects of intermittent fasting resonates with the energy of a new generation in striving to live according to healthy standards, which in the long term means applying food not only to people's bodies but also to their minds.
The article "Beyond Weight Loss: The Unexpected Health Benefits of Intermittent Fasting "focuses on a number of improvements that the long-standing method may bring. Intermittent fasting may have more than common metabolic health and cell renewal benefits; it is emerging as a powerful approach to overall well-being. It is moving towards reducing the risk of chronic diseases as well as improving cognitive performance. Through research, people can discover new possibilities for intermittent fasting. As it stands, this is another reminder of the ongoing wisdom that has been around since ancient times and is therefore one way to achieve optimal health at this time.

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