By Agbai Sharonjoyce
Intermittent fasting, an eating routine that alternates between periods of eating and fasting, is gaining popularity as an effective approach to weight loss. The practice, which mirrors the feast-and-famine cycles of early human life, focuses less on what you eat than on when you eat.
Doctors describe it as a simple yet powerful means to improve overall health, though they stress the importance of understanding how it works.
How does intermittent fasting work?
One way to explain this is to delineate the fundamental processes that happen during digestion. Typically, all food absorbed into the body is converted into glucose (sugar) and stored as glycogen for energy. However, during fasting periods, the stored glycogen becomes used up, prompting the body to flip energy sources—from glucose to stored fat.
This process produces special molecules known as ketone bodies, which serve as alternative fuel for the brain and the muscles.
Ketones not only provide energy during fasting but also play a vital role in supporting brain function and slowing the ageing process. In fact, during prolonged fasting, ketones can supply up to 60% of the brain’s energy needs, replacing glucose as the primary source.
Common fasting methods
Intermittent fasting entails different popular routines, from the 16:8 plan (eating within an 8-hour window and fasting for 16 hours) to the Alternate Day Fasting (fasting every other day) method.
Studies show that intermittent fasting can be just as effective as traditional calorie-restricted diets, typically resulting in a 3% to 8% decline in body weight over a short period.
Many people also find it easier than strict diet plans, as limiting the eating window naturally reduces calorie intake without obsessive counting.
Beyond weight loss
The benefits of intermittent fasting extend well beyond shedding extra pounds: The body runs on a precise internal schedule called the Circadian rhythm, which controls everything from metabolism to sleep. Late-night eating can disrupt this clock, raising the risk of metabolic conditions like type 2 diabetes and heart diseases.
Restricting eating to an 8- to 12-hour window, therefore, helps realign the body’s natural rhythm and improve overall health.
Research also shows that intermittent fasting improves cardiovascular health by dialling back blood pressure and reducing harmful blood fats.
What’s more, fasting helps to regulate insulin levels, improving tissue sensitivity and reducing fasting insulin concentrations—key for managing and preventing prediabetes and Type 2 diabetes.
Contrary to the popular belief that fasting leads to fatigue, many people report sharper focus and better concentration while fasting. Studies also show that it may delay cognitive decline and slow the progression of Alzheimer’s disease.
Fasting cycles have a profound effect on gut health, too. They help reshape the gut bacteria, promoting better metabolic regulation and potentially offering protection against autoimmune diseases.
For all its broad benefits, intermittent fasting is not suitable for everyone. It is not recommended for pregnant women, nursing mothers and those with eating disorders such as anorexia, or diabetic patients who require tightly controlled blood-sugar management.
The bottom line
Intermittent fasting is a simple, well-tolerated approach to improving metabolism. Supporting weight loss and boosting overall health.
However, while early results are encouraging, more long-term studies are needed to confirm the safety and sustainability of different fasting routines over time.
Still, for those who are eligible, intermittent fasting may be the health secret worth exploring—with medical guidance.
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