HOW FASTING AIDS IN WEIGHT LOSS, BODY RECONSTRUCTION, AND STRENGTHENING
STUDIES INDICATE HOW FASTING CONTRIBUTES TO BODY REBUILDING AND STRENGTHENING
Fasting serves not just as a method to lose weight, but also as a means for our bodies to conserve energy that would otherwise be spent on digesting food, allowing us to redirect that energy towards healing when we are sick or injured.
When animals are injured, they often retreat to a water source and remain there until they have recovered, rather than seeking food.
Limiting calorie intake during illness can aid our bodies in the rebuilding process. Studies involving mice on fasting regimens have shown that fasting can slow the growth of cancerous tumors. Remarkably, fasting was not only effective in slowing tumor growth but also in suppressing tumor formation in mice genetically predisposed to cancer. Mice with a higher genetic risk of tumor development were less likely to develop tumors when subjected to a fasting regimen.
Research published in the American Journal of Clinical Nutrition examined short-term modified alternate-day fasting as a novel dietary approach for weight loss and cardiovascular protection in overweight and obese adults. Over a 10-week period, the study observed that participants not only lost weight by the eighth week but also reduced their body fat percentage. Furthermore, the study participants experienced reductions in total cholesterol, LDL cholesterol, and triglyceride levels, along with a decrease in systolic blood pressure.
Considering a fasting program? Explore the various types available to find one that aligns with your health goals and lifestyle.
* Juice Fast – This fasting method is a liquid-only diet where all nutritional needs are met by consuming only juice, while solid foods are avoided.
* Alternate-Day Fasting – Involves a 24-hour fast followed by 24 hours where regular meals are permitted.
* 16-Hour Fast – Select any 8-hour window for eating during the day and abstain from caloric intake for the remaining 16 hours. For instance, if you choose to eat from 9:00 am to 5:00 pm, you should not consume food before 9:00 am or after 5:00 pm.
* 20-Hour Fast – Similar to the 16-hour fast but with a reduced 4-hour window for eating.
* Multi-Day Fast – This challenging fasting method involves going without food for several days and often starts with a 24-hour juice fast. Humans can survive on water alone for up to 7 days or more, as evidenced by those who have completed 40-day water fasts, without severe health repercussions.
When embarking on a fasting regimen, commit to it for at least two weeks, unless health issues arise. This duration allows your body to adjust and begin utilizing stored fat during fasting periods.
Your weight loss and other bodily needs may vary from another individual's, depending on your health objectives. For instance, consuming protein after a workout to build muscle might be crucial, so ensuring your fasting regimen doesn't clash with your training is important. If you're unsure about the best approach for you, consider consulting a nutritional expert.RESEARCH INDICATES NO OVEREATING CONCERN POST-FASTING
A study in the Journal of the International Society of Sports Nutrition has shown that fasting doesn't necessarily lead to excessive calorie consumption post-fast, even with exercise involved.
The research, which examined alternate day fasting combined with cardiovascular exercise, revealed that individuals who engaged in 25 minutes of moderate-intensity cardio three times weekly were less inclined to deviate from their diet on non-eating days compared to those not practicing intermittent fasting.
Source: powerofpositivity.com
