For many decades, nutritionists have been givinga variety of tips on proper nutrition and how many times a day you need to eat. But what does science know about intermittent fasting - a long period of time between meals? According to a review of research conducted by scientists at Johns Hopkins University, researchers have identified a link between fasting and improving cognitive function, lowering the risk of developing cardiovascular disease, and improving physical performance. The work was published in the New England Journal of Medicine.
How to eat in order to be healthy?
Intermittent fasting includes long periodsno food intake. The most common forms are one-day fasting, when food is completely excluded or severely limited every other day; fasting 5: 2, when a person eats from 500 to 700 calories two days a week; and daily limited fasting - when a person does not eat for a long time, for example, eight hours. The results of several studies at once indicate that the restriction of food intake triggers the so-called metabolic switching, in which the energy source in the body changes, which can significantly improve the state of health.
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Many studies have also found thatintermittent fasting supports healthy cells. According to scientists, such a diet is natural for humans, as our ancestors periodically experienced a shortage of food, and the internal processes of the body are just tuned for metabolic switching. When food is limited to 500 to 700 calories one or more days a week, levels of molecules called ketones in the body rise. Experts believe that metabolic switching can make metabolism more flexible and efficient when using energy. Ketones also seem to regulate the expression and activity of proteins associated with health and aging, as well as with genes associated with mental and neurodegenerative disorders.
The authors believe that this method mayprevent the body from forming free radicals - atoms that can damage cells - and also help with weight loss. But it also seems to cause cellular reactions between and in the organs, which help regulate blood sugar and make the body more resistant to stress. It is believed that practice activates pathways that enhance the body's defenses against stress and help remove and repair damaged molecules. So, as a result of metabolic switching, during periods of calorie deficiency, cells begin to process internal fats into energy, which improves the regulation of blood sugar and increases stress resistance.
Moreover, a whole string of scientific papershas shown that intermittent fasting is good for brain health and helps lower blood pressure. So, people practicing this method of eating food, noted an improvement in memory and cognitive skills. In general, the results of a large-scale review of scientific research have found that intermittent fasting helps to lose fat in the abdomen, supports muscle mass, improves memory and motor functions, and improves glucose regulation. According to the authors of the study, in an official press release, given the results, in the future, information on the benefits of intermittent fasting should be added to the curriculum of medical schools, as well as to inform the general public about updated recommendations for a healthy diet.