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{"id":27586,"date":"2017-04-01T14:52:17","date_gmt":"2017-04-01T14:52:17","guid":{"rendered":"http:\/\/turnaroundfitness.com\/?p=27586"},"modified":"2018-04-17T12:25:40","modified_gmt":"2018-04-17T12:25:40","slug":"7-top-health-benefits-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/turnaroundfitness.com\/7-top-health-benefits-intermittent-fasting\/","title":{"rendered":"7 Top Evidence Based Health Benefits Of Intermittent Fasting"},"content":{"rendered":"

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.<\/h2>\n

By:\u00a0<\/strong> Tim Ernst – Founder of Body Blitz Max<\/a>, 180 Muscle<\/a> and Barbell\/Dumbbell Ripped Muscle Complexes<\/a><\/em><\/p>\n

One way to reduce overall calorie intake without \u201cdieting\u201d<\/strong> is to incorporate intermittent fasting.<\/p>\n

What about breakfast, isn’t that the most important meal of the day?<\/p>\n

The crazy thing about breakfast being the most important meal of the day are mostly MYTHS\u2026<\/p>\n

It seems that breakfast eaters tend to have healthier habits in general, so many studies have shown breakfast eaters tend to be healthier.<\/p>\n

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.<\/p>\n

MYTH #1.<\/strong> Eating Breakfast Boosts Metabolism:<\/h3>\n

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.<\/p>\n

Whether we eat or skip breakfast has no effect on the amount of calories we burn throughout the day. This is a myth.<\/p>\n

Editor’s Note:\u00a0 Lose Up to 16 pounds ( 8 kilos) in just 14 days<\/a><\/strong><\/p>\n

MYTH #2<\/strong>. Skipping Breakfast Causes Weight Gain<\/h3>\n

Yes it\u2019s 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.<\/p>\n

In fact, some studies have even shown that skipping breakfast may REDUCE overall calorie intake by up to 400 calories per day\u2026<\/p>\n

Skipping breakfast is actually a common part of many Intermittent Fasting methods, and is what I do every single day.<\/p>\n

And it has been the best decision I\u2019ve ever made.<\/p>\n

However, if you still want to eat breakfast make sure to AVOID these 10 breakfast food killers<\/a>.<\/p>\n

Intermittent Fasting Protocols<\/strong><\/h3>\n

\"intermittent<\/a><\/p>\n

There are a few different IF protocols you can follow.<\/p>\n

For example, there\u2019s the popular \u201ctime-restricted feeding\u201d (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 \u201cfeeding window\u201d (e.g., 8 hours).<\/p>\n

There\u2019s also \u201calternate day fasting\u201d (ADF), which involves heavily restricted caloric intake (e.g., > 400 calories) or complete fasting for a prescribed number of days each week.<\/p>\n

An example is the 5:2 diet where you fast for two days a week and eat with no restrictions the other 5 days.<\/p>\n\r\n

\r\n
<\/p>\n

EDITORS NOTE:<\/strong> Knowing what and how much to eat for weight loss is critical towards your success.<\/p>\n

If you\u2019re not sure how to calculate your calories in order to burn fat, Get Your Free Fat Burning Calorie Calculator For Quick Weight Loss & Burn More Fat Than You Thought Possible In 30 Days=> Fat Burning Calculator<\/a><\/p>\n<\/div>\r\n<\/div>\n

There\u2019s also the \u201cfast-mimicking diet,\u201d 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.<\/p>\n

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.<\/p>\n

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.<\/p>\n

Benefit Number 1<\/strong> – May Improve Cardiovascular Health<\/h3>\n

\"intermittent<\/a><\/p>\n

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. (<\/p>\n

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.)<\/p>\n

Benefit Number 2<\/strong> – Fast Weight Loss<\/h3>\n

\"intermittent<\/a><\/p>\n

Since we eat fewer meals and take in less calories in a 24-hour period (even if we eat larger meals).<\/p>\n

Additionally, Intermittent Fasting keeps us at ideal hormone levels (lowers insulin levels and increases human growth hormone).<\/p>\n

Benefit Number 3 <\/strong>–\u00a0May Help Prevent Cancer and Induce Cellular Repair<\/h3>\n

\"intermittent<\/a><\/p>\n

When we fast, the cells in the body initiate a cellular \u201cwaste removal\u201d process called autophagy. Increased autophagy may provide protection against several diseases, including cancer and Alzheimer\u2019s disease.<\/p>\n

Fasting has also been shown to have several beneficial effects on metabolism that may lead to reduced risk of cancer.<\/p>\n

Although human studies are needed, promising evidence from animal studies indicates that intermittent fasting may help prevent cancer.<\/p>\n

Benefit Number 4 <\/strong>– Reduces Oxidative Stress and Inflammation in the Body
\n<\/strong><\/h3>\n

\"intermittent<\/a><\/p>\n

Several studies show that intermittent fasting may enhance the body\u2019s resistance to oxidative stress. (Oxidative Stress impacts aging & chronic diseases).<\/p>\n

Benefit Number 5 <\/strong>– May Help Prevent Alzheimer\u2019s Disease<\/h3>\n

\"intermittent<\/a><\/p>\n

A study in rats shows that intermittent fasting may delay the onset of Alzheimer\u2019s disease or reduce its severity.<\/p>\n

In a series of case reports, a lifestyle intervention that included daily short-term fasts was able to significantly improve Alzheimer\u2019s symptoms in 9 out of 10 patients.<\/p>\n

Animal studies also suggest that fasting may protect against other neurodegenerative diseases, including Parkinson\u2019s and Huntington\u2019s disease.<\/p>\n

However, more research in humans is needed.<\/p>\n

Benefit Number 6 <\/strong>– Improves Brain Function<\/h3>\n

\"intermittent<\/a><\/p>\n

Studies have shown to increase Synaptic Plasticity (Improve Learning and Memory), Enhanced performance on memory tests in the elderly.<\/p>\n

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.<\/p>\n

Benefit Number 7 <\/strong>– May Extend Lifespan<\/h3>\n

\"intermittent<\/a><\/p>\n

Studies in rats have shown that intermittent fasting extends lifespan in a similar way as continuous calorie restriction.<\/p>\n

In some of these studies, the effects were quite dramatic.<\/p>\n

In one of them, rats that fasted every other day lived 83% longer than rats who weren\u2019t fasted.<\/p>\n

Although this is far from being proven in humans, it is still powerful information.<\/p>\n

Conclusion<\/strong><\/h3>\n

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.<\/p>\n

What’s Next?<\/h3>\n

I get quite a few questions on how you can implement fasting so I reached out to intermittent fasting expert Brad Pilon, author of “Eat Stop Eat<\/a>” to set the record straight for you.<\/p>\n

Click the Next page button below and you’ll discover one simple trick that doesn\u2019t involve eating any \u201cspecial\u201d foods, takes only 24 hours, and lets me eat my normal favorites 72% of the time…<\/p>\n

Best of all you can start RIGHT NOW to look and feel noticeably slimmer by tomorrow!<\/p>\n

\"intermittent<\/a><\/p>\n

 <\/p>\n

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By:\u00a0 Tim Ernst – Founder of Body Blitz Max, 180 Muscle and Barbell\/Dumbbell Ripped Muscle Complexes One way to reduce overall calorie intake without \u201cdieting\u201d is to incorporate intermittent […]<\/p>\n","protected":false},"author":1,"featured_media":27617,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[446,41,68,289,182,459],"class_list":["post-27586","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-athlean-x","tag-fat-loss","tag-fitness","tag-how-to-lose-weight","tag-intermittent-fasting","tag-weight-loss"],"yoast_head":"\n7 Top Evidence Based Health Benefits Of Intermittent Fasting<\/title>\n<meta name=\"description\" content=\"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\" \/>\n<meta name=\"robots\" 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