I mentioned in the last video how Intermittent Fasting (IF) is a lifestyle strategy to lose weight but more important to keep and help regain your health. IF will make you eat fewer meals. That means you will end up taking in fewer calories; unless of course, if you compensate by eating much more during the other meals. Additionally, intermittent fasting enhances hormone function to facilitate weight loss. Lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy. For this reason, short-term fasting has been shown to increase metabolic rate by 3.6-14%, helping you burn even more calories. According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 3-8% over 3-24 weeks. This is a huge amount. The people also lost 4-7% of their waist circumference, which indicates that they lost lots of belly fat, the harmful fat in the abdominal cavity that causes disease.
Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes
The main feature of type 2 diabetes is high blood sugar levels in the context of insulin resistance. Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes. This is where intermittent fasting has been impressive. In human studies on intermittent fasting, fasting blood sugar has been reduced by 3-6%, while fasting insulin has been reduced by 20-31%. One study in diabetic rats also showed that intermittent fasting protected against kidney damage, one of the most severe complications of diabetes. This certainly suggests that intermittent fasting may be highly protective for people who are at risk of developing type 2 diabetes. However - and this is important, however - there may be some differences between genders. One study in women showed that blood sugar control actually worsened after a 22-day long intermittent fasting protocol. Whether there are gender differences in the other health benefits, including weight loss, remains to be seen, but it's definitely something to keep in mind.
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