The first hours of Friday marked the start of the holy month of Ramadan for Muslim believers, however fasting is a practice that can be followed even by unbelievers because it has significant health benefits.
Why is fasting practiced?
Fasting is practiced for religious and spiritual reasons, and although it is most prevalent among Muslim believers, it is also practiced in other religions, such as Christianity, Buddhism, and Judaism. Fasting has been a practice present in humans during evolution. Since it was often difficult to consume food at any time, as a result they evolved being able to stay without food for extended periods of time.
How is it known today?
Nowadays, interrupted fasting is one of the most popular health and fitness trends. This practice is known as Intermittent Fasting (IF) and is a model of nutrition, which is realized in cycles between eating and fasting. IF does not define what you should eat, but when you should eat them.
IF methods
- Method 16/8: consists of consuming food for 8 hours and stopping it for the next 16 hours. So, eat enough from 13:00 - 21:00 then fast for 16 hours.
- ?ha-stop-ha? method: includes fasting for 24 hours; eat for example at lunch and then eat lunch again the next day.
- Method 5: 2: Based on this method, consume 500-600 passes over two consecutive days and then eat normally the other 5 days of the week.
The 16/8 method is more prevalent, as people find it easier to adapt.
Famous people who have followed this lifestyle: Jennifer Aniston, Armina Mevlani, Rudina Dembacaj.
Health benefits
- Weight loss: IF helps burn fat in the abdomen and beyond, without the need to limit your calorie intake consciously.
- Insulin: fasting lowers blood sugar levels and increases insulin levels by 20-31%, which are important against type 2 diabetes.
- Heart health: Permanent fasting can reduce harmful cholesterol, blood triglycerides, blood sugar.
- The fight against cancer: animal studies have shown that fasting can prevent cancer.
- Brain health: fasting increases the hormone BDNF which helps in the growth of new nerve cells. It also has an impact on the fight against Alzheimer's.
- Anti-aging effect: reduces wrinkles and increases longevity. Studies conducted in rats concluded that after fasting, these species managed to live 36-38% more than others.
When is IF not advised?
Intermittent Fasting is not for everyone. People who have problems with eating disorders should consult a doctor as in these cases, there may be danger. Other cases when you need to consult a doctor before practicing IF:
- if you suffer from diabetes
- you have low blood pressure
- take medication
- you are underweight
- you are trying to get pregnant
- you are pregnant or breastfeeding
Side effects
Hunger is the main side effect of fasting. You may feel like you don't have enough power. This is temporary, as it takes some time for the body to adjust to the new meals.
Note: As with any other diet, consult your doctor in advance.
Updated article, previously published in May 2019.
Sources: Healthline & Medical News Today
