Here are 7 TOP Evidence-Based health benefits why Intermittent Fasting is incredibly healthy and will continue to be a hot trend in for years to come.
One way to reduce overall calorie intake without “dieting” is to incorporate intermittent fasting.
What about breakfast, isn’t that the most important meal of the day?
The crazy thing about breakfast being the most important meal of the day are mostly MYTHS…
It seems that breakfast eaters tend to have healthier habits in general, so many studies have shown breakfast eaters tend to be healthier.
The problem is these studies only show that people who eat breakfast are MORE LIKELY to be healthier, but they CANNOT prove that breakfast itself CAUSED it.
MYTH #1. Eating Breakfast Boosts Metabolism:
Eating breakfast does NOT boost metabolism. Studies show that there is no difference in calories burned over 24 hours between people who eat or skip breakfast.
Whether we eat or skip breakfast has no effect on the amount of calories we burn throughout the day. This is a myth.
Editor’s Note: Lose Up to 16 pounds ( 8 kilos) in just 14 days
MYTH #2. Skipping Breakfast Causes Weight Gain
Yes it’s true that skipping breakfast causes people to be hungrier and eat more lunch, but this is NOT ENOUGH to overcompensate for the breakfast that was skipped.
In fact, some studies have even shown that skipping breakfast may REDUCE overall calorie intake by up to 400 calories per day…
Skipping breakfast is actually a common part of many Intermittent Fasting methods, and is what I do every single day.
And it has been the best decision I’ve ever made.
However, if you still want to eat breakfast make sure to AVOID these 10 breakfast food killers.
Intermittent Fasting Protocols
There are a few different IF protocols you can follow.
For example, there’s the popular “time-restricted feeding” (e.g., 16/8 method) where you fast for an extended number of hours each day (e.g., 16) followed by unrestricted eating during the “feeding window” (e.g., 8 hours).
There’s also “alternate day fasting” (ADF), which involves heavily restricted caloric intake (e.g., > 400 calories) or complete fasting for a prescribed number of days each week.
An example is the 5:2 diet where you fast for two days a week and eat with no restrictions the other 5 days.
There’s also the “fast-mimicking diet,” which is designed to mimic the benefits of prolonged fasting by heavily restricting caloric intake (about 40% of normal intake) for 5 consecutive days out of each month.
Of course, intermittent fasting works best if, overall, the food you do eat is healthy and nutritious, and of course, you must be sure to stay hydrated on fasting days.
With that being said, here are 7 TOP Evidence-Based health benefits why Intermittent Fasting is incredibly healthy and will continue to be a hot trend in for years to come.
Benefit Number 1 – May Improve Cardiovascular Health
Intermittent fasting has been shown to improve numerous different risk factors, including blood pressure, total and LDL cholesterol, blood triglycerides, inflammatory markers and blood sugar levels. (
However, a lot of this is based on animal studies, so we will not see official data about the effect on humans until more studies on humans can be completed & published.)
Benefit Number 2 – Fast Weight Loss
Since we eat fewer meals and take in less calories in a 24-hour period (even if we eat larger meals).
Additionally, Intermittent Fasting keeps us at ideal hormone levels (lowers insulin levels and increases human growth hormone).
Benefit Number 3 – May Help Prevent Cancer and Induce Cellular Repair
When we fast, the cells in the body initiate a cellular “waste removal” process called autophagy. Increased autophagy may provide protection against several diseases, including cancer and Alzheimer’s disease.
Fasting has also been shown to have several beneficial effects on metabolism that may lead to reduced risk of cancer.
Although human studies are needed, promising evidence from animal studies indicates that intermittent fasting may help prevent cancer.
Benefit Number 4 – Reduces Oxidative Stress and Inflammation in the Body
Several studies show that intermittent fasting may enhance the body’s resistance to oxidative stress. (Oxidative Stress impacts aging & chronic diseases).
Benefit Number 5 – May Help Prevent Alzheimer’s Disease
A study in rats shows that intermittent fasting may delay the onset of Alzheimer’s disease or reduce its severity.
In a series of case reports, a lifestyle intervention that included daily short-term fasts was able to significantly improve Alzheimer’s symptoms in 9 out of 10 patients.
Animal studies also suggest that fasting may protect against other neurodegenerative diseases, including Parkinson’s and Huntington’s disease.
However, more research in humans is needed.
Benefit Number 6 – Improves Brain Function
Studies have shown to increase Synaptic Plasticity (Improve Learning and Memory), Enhanced performance on memory tests in the elderly.
Several studies in rats have shown that intermittent fasting may increase the growth of new nerve cells, and that it also increases levels of a brain hormone called brain-derived neurotrophic factor (BDNF), a deficiency of which has been implicated in depression and various other brain problems.
Benefit Number 7 – May Extend Lifespan
Studies in rats have shown that intermittent fasting extends lifespan in a similar way as continuous calorie restriction.
In some of these studies, the effects were quite dramatic.
In one of them, rats that fasted every other day lived 83% longer than rats who weren’t fasted.
Although this is far from being proven in humans, it is still powerful information.
The variety of health benefits of Intermittent Fasting (IF) is quite amazing, and no wonder it has changed my own life and so many other early adopters in such a dramatic fashion.