What Intermittent Fasting Does to the Body
More and more people are resorting to the method of interval fasting to lose weight and improve their health. But what exactly does fasting do to our bodies?
In contrast to therapeutic fasting, which involves abstaining from solid food for several days, intermittent fasting involves taking regular breaks from eating. There are different variations of intermittent fasting. The most popular method is 16/8 fasting. Here you fast for 16 hours and eat within an 8-hour window. During the fasting phase, only water, unsweetened tea, black coffee or a thin vegetable broth are allowed. During the eating phase, theoretically, anything may be consumed. In terms of health, however, care should also be taken here to eat junk food and sugary foods only in moderation and to combine Intermittent Fasting with a varied and healthy diet.
What happens in the body during fasting?
If the body does not get any food, it taps into the available reserves. First, the carbohydrate stores (glycogen stores) are emptied. These are mainly located in the muscles and the liver. After ingestion, carbohydrates are broken down by the body into single and multiple sugars. They provide the body with energy and are important for metabolism and the organs. When the carbohydrate stores are full, the glucose is converted into fat and stored in the fat depots.
During fasting, the body switches to fat metabolism after a few hours. Now the reserves of fat stored are used to maintain the body's natural processes. If the fat resources would also be exhausted and one would starve even longer, the body falls back on the protein reserves in the muscles.
The fat reserves are mainly in the visceral fat (inner abdominal fat). It lies under the abdominal muscles and can become dangerous, as it surrounds, for example, the organs and digestive systems (which are exposed to pressure when there is too much inner abdominal fat), can set inflammatory processes in motion or lead to high blood pressure. Fasting melts this fat and thus also reduces cardiovascular diseases and metabolic disorders. Intermittent fasting improves metabolism and reduces insulin resistance, which is a major cause of disease in type 2 diabetes.
When we eat something, the blood sugar rises. Together with insulin, the growth hormone IGF-1 is now also produced in the liver. Increased production can lead to blemished skin. Intermittent fasting reduces IGF-1 production, which contributes to improved skin appearance. In addition, fewer inflammatory messenger substances are produced. This not only means another benefit for clear skin but also keeps autoimmune diseases at bay. In general, fasting acts as an anti-aging remedy and a cleansing process from the inside. The cells are rejuvenated, which strengthens intestinal health and supports the entire organism.
Intermittent fasting also has a positive effect on the brain: it strengthens memory and promotes learning. As early as the Middle Ages, monks fasted to cleanse and strengthen their bodies and minds. Before making important decisions, they deliberately abstained from food to clear their minds and find the right answers.
Intermittent fasting does not have to be done for a specific period. It is suitable for a permanent change of diet. Depending on personal preference, the times can also be varied, for example, into the 5:2 method (5 days eating, 2 days fasting or eating very little) or the 1:1 method (1 day eating, 1 day fasting or eating very little).
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