Types of fasting and their health beneftis

Intermittent fasting has become a popular method for eating and weight loss, gaining significant attention in recent years. Many individuals have opted to adopt these methods to improve their health and lose weight without the hassle of calorie counting or macronutrient tracking. Numerous studies on both animals and humans have demonstrated the benefits of fasting, but some have also shown that these changes can be temporary and entirely reversible once a person returns to previous eating habits.

Benefits of Fasting:

Weight Loss:
Fasting can lead to significant weight loss. The primary mechanism by which weight loss occurs is calorie restriction, as the eating window is limited. Longer fasts (more than 24 hours) result in more significant fat oxidation and ketosis, which can lead to additional weight loss despite a higher calorie intake, if maintained.

Insulin Sensitivity:
With the prevalence of insulin resistance, one of the main methods to combat it without resorting to medications is fasting. This has been demonstrated through various fasting forms, including alternate day fasting and the 8-16 method, as well as prolonged water fasts.

Autophagy:
Fasting has been shown to provide health benefits beyond weight loss. This is evidenced by the downregulation of mTOR, which leads to important downstream health benefits. Prolonged fasting triggers a process called autophagy, a cleanup mechanism that eliminates dysfunctional cells (often referred to as "zombie cells") and reduces inflammation. Individuals often report a generalized feeling of wellness, a reduction in bloating, and improvement in joint pain, all resulting from the decreased inflammatory effects typically produced in the gut.

NAD Support:
There is a strong relationship between ketosis (the utilization of ketones for energy) and NAD levels. Higher levels of ketones are associated with elevated NAD levels. This relationship is primarily seen with prolonged fasts of 18-24 hours or more, rather than shorter fasts. Utilizing ketones for energy offers substantial physical and mental benefits, as evidenced by numerous clinical studies.

Downsides of fasting:

Reduced metabolic rate:

Many individuals who lost weight by fasting, who return to previous eating habits could regain the weight back or even more and that is due to the reduction in the basal metabolic rate and loss of muscle mass ( sarcopenia).  Fasting results in roughly 50% muscle loss and 50% fat loss. This ratio can be optimized by prioritizing resistance training and high protein intake during feeding window. 

Low blood sugar:

This is a dangerous effect of fasting, that should prompt medical attention. The symptoms of low blood sugar are dizziness, lightheadedness and even fainting. It causes profuse sweating and feeling unwell. 

How to break a fast?

The choice of food at the onset fast break is as crucial as fasting it self, as a poor food choice can negate all the health benefits that resulted form fasting 

Moderate protein intake, and moderate fat intake is ideal. Very little carbohydrate intake is advisable to avoid any significant sugar and insulin spikes.

Fasting is a powerful tool if used correctly and food choice and resistance training is optimized.