schmunkey

You have an eating disorder.

You’re ignorant to the benefits of fasting. Have fun getting cancer. 

schmunkey

You have an eating disorder.

https://www.healthline.com/nutrition/fasting-benefits

8 Health Benefits of Fasting, Backed by Science

1. Promotes blood sugar control by reducing insulin resistance

Several studies have found that fasting may improve blood sugar control, which could be especially useful for those at risk of diabetes.

In fact, one study in 10 people with type 2 diabetes showed that short-term intermittent fasting significantly decreased blood sugar levels (1Trusted Source).

Meanwhile, another 2014 review found that both intermittent fasting and alternate-day fasting were as effective as limiting calorie intake at reducing insulin resistance (2Trusted Source).

Decreasing insulin resistance can increase your body’s sensitivity to insulin, allowing it to transport glucose from your bloodstream to your cells more efficiently.

Coupled with the potential blood sugar-lowering effects of fasting, this could help keep your blood sugar steady, preventing spikes and crashes in your blood sugar levels.

Keep in mind though that some studies have found that fasting may impact blood sugar levels differently for males and females.

For instance, one older, 3-week study showed that practicing alternate-day fasting impaired blood sugar control in females but had no effect in males (3Trusted Source).

SUMMARY

Intermittent fasting and alternate-day fasting could help decrease blood sugar levels and reduce insulin resistance but may affect males and females differently.

2. Promotes better health by fighting inflammation

While acute inflammation is a normal immune process used to help fight off infections, chronic inflammation can have serious consequences for your health.

Research shows that inflammation may be involved in the development of chronic conditions, such as heart disease, cancer, and rheumatoid arthritis (4Trusted Source).

Some studies have found that fasting can help decrease levels of inflammation and promote better health.

One review of 18 studies found that intermittent fasting could significantly reduce levels of C-reactive protein, which is a marker of inflammation (5Trusted Source).

Another small study discovered that practicing intermittent fasting for 1 year was more effective at decreasing levels of inflammation and reducing certain risk factors for heart disease compared to a control group (6Trusted Source).

What’s more, one animal study found that following a very low calorie diet to mimic the effects of fasting reduced levels of inflammation and was beneficial in the treatment of multiple sclerosis, a chronic inflammatory condition (7Trusted Source).

SUMMARY

Some studies have found that fasting could decrease several markers of inflammation and may be useful in treating inflammatory conditions, such as multiple sclerosis.

3. May enhance heart health by improving blood pressure, triglycerides, and cholesterol levels

Heart disease is considered the leading cause of death around the world, accounting for an estimated 31.5% of deaths globally (8Trusted Source).

Switching up your diet and lifestyle is one of the most effective ways to reduce your risk of heart disease.

Some research has found that incorporating fasting into your routine may be especially beneficial when it comes to heart health.

One review revealed that alternate-day fasting could reduce levels of total cholesterol and several risk factors for heart disease in people with overweight compared to a control group (9Trusted Source).

Another review showed that alternate-day fasting was able to significantly decreased blood pressure, as well as levels of blood triglycerides, total cholesterol, and LDL (bad) cholesterol (10Trusted Source).

In addition, one older study in 4,629 people associated fasting with a lower risk of coronary artery disease, as well as a significantly lower risk of diabetes, which is a major risk factor for heart disease (11Trusted Source).

SUMMARY

Fasting has been associated with a lower risk of coronary heart disease and may help lower blood pressure, triglycerides, and cholesterol levels.

4. May boost brain function and prevent neurodegenerative disorders

Though research is mostly limited to animal research, several studies have found that fasting could have a powerful effect on brain health.

One 2013 study in mice showed that practicing intermittent fasting for 11 months improved both brain function and brain structure (12Trusted Source).

Other animal studies have reported that fasting could protect brain health and increase the generation of nerve cells to help enhance cognitive function (13Trusted Source, 14Trusted Source).

Because fasting may also help relieve inflammation, it could also aid in preventing neurodegenerative disorders.

In particular, studies in animals suggest that fasting may protect against and improve outcomes for conditions such as Alzheimer’s disease and Parkinson’s (15Trusted Source, 16Trusted Source).

However, more studies are needed to evaluate the effects of fasting on brain function in humans.

SUMMARY

Animal studies show that fasting could improve brain function, increase nerve cell synthesis, and protect against neurodegenerative conditions, such as Alzheimer’s disease and Parkinson’s.

5. Aids weight loss by limiting calorie intake and boosting metabolism

Many dieters experiment with fasting to try to lose weight.

Theoretically, abstaining from all or certain foods and beverages should decrease your overall calorie intake, which could lead to increased weight loss over time.

Some research in animals has also found that short-term fasting may boost metabolism by increasing levels of the neurotransmitter norepinephrine, which could enhance weight loss (17Trusted Source).

In fact, one review showed that whole-day fasting could reduce body weight by up to 9% and significantly decrease body fat over 12–24 weeks (18Trusted Source).

Another review found that intermittent fasting was actually more effective in inducing weight loss compared to continuous calorie restriction (19Trusted Source).

In addition, other research has found that fasting may lead to greater reductions in body fat and belly fat compared to continuous calorie restriction (20Trusted Source).

SUMMARY

Fasting may increase metabolism and help reduce body weight and body fat.

6. Increases growth hormone secretion, which is vital for growth, metabolism, weight loss, and muscle strength

Human growth hormone (HGH) is a type of protein hormone that is central to many aspects of your health (21Trusted Source).

In fact, research shows that this key hormone is involved in metabolism, weight loss, and muscle growth (22Trusted Source, 23Trusted Source, 24Trusted Source).

Several studies have found that fasting could naturally increase HGH levels.

One study in 11 healthy adults showed that fasting for 24 hours significantly increased levels of HGH (25Trusted Source).

Another small, older study in nine males found that fasting for just 2 days led to a five-fold increase in the HGH production rate (26Trusted Source).

Plus, fasting may help maintain steady blood sugar and insulin levels throughout the day, which may further optimize levels of HGH, as some research has found that insulin can influence the secretion of HGH (27Trusted Source).

SUMMARY

Studies show that fasting can increase levels of human growth hormone (HGH), an important protein hormone that plays a role in growth, metabolism, weight loss, and muscle strength.

7. Could extend longevity

Several animal studies have found promising results on the potential lifespan-extending effects of fasting.

In one study, rats that fasted lived 28% longer and developed disease later than rats that were given unlimited access to food (28Trusted Source).

Other research has turned up similar findings, reporting that fasting could be effective in increasing longevity and delaying disease (29Trusted Source).

However, current research is mostly limited to animal studies. Further studies are needed to understand how fasting may impact longevity and aging in humans.

SUMMARY

Animal studies have found that fasting could delay aging and increase longevity, but human research is still lacking.

8. May aid in cancer prevention and increase the effectiveness of chemotherapy

Animal and test-tube studies indicate that fasting may benefit the treatment and prevention of cancer (30Trusted Source).

In fact, one older rat study found that alternate-day fasting helped block tumor formation (31Trusted Source).

Other research in test-tubes and animals suggests that fasting could reduce the progression of tumors and increase the effectiveness of chemotherapy (32Trusted Source).

Unfortunately, most research is limited to the effects of fasting on cancer formation in animals and cells.

Despite these promising findings, additional studies are needed to look at how fasting may influence cancer development and treatment in humans.

SUMMARY

Some animal and test-tube studies suggest that fasting could block tumor development and increase the effectiveness of chemotherapy.

How to start fasting

There are many different types of fasts, making it easy to find a method that fits your lifestyle.

Here are a few of the most common types of fasting:

• Water fasting: Involves drinking only water for a set amount of time.
• Juice fasting: Entails only drinking vegetable or fruit juice for a certain period.
• Intermittent fasting: Intake is partially or completely restricted for a few hours up to a few days at a time and a normal diet is resumed on other days.
• Partial fasting: Certain foods or drinks such as processed foods, animal products, or caffeine are eliminated from the diet for a set period.
• Calorie restriction: Calories are restricted for a few days every week.

Within these categories are also more specific types of fasts.

For example, intermittent fasting can be broken down into subcategories, such as alternate-day fasting, which involves eating every other day, or time-restricted feeding, which entails limiting intake to just a few hours each day (33Trusted Source).

To get started, try experimenting with different types of fasting to find what works best for you.

SUMMARY

There are many different ways to practice fasting, which makes it easy to find a method that fits into just about any lifestyle. Experiment with different types to find what works best for you.

Safety and side effects

Despite the long list of possible health benefits associated with fasting, it may not be right for everyone.

For example, if you have diabetes, fasting can lead to spikes and crashes in your blood sugar levels, which could be dangerous (34Trusted Source).

It’s best to talk to a doctor first if you have any underlying health conditions or are planning to fast for more than 24 hours.

Additionally, fasting is not generally recommended without medical supervision for older adults, adolescents, or people with underweight (34Trusted Source).

If you decide to try fasting, be sure to stay well-hydrated and fill your diet with nutrient-dense foods during your eating periods to maximize the potential health benefits.

Additionally, if fasting for longer periods, try to minimize intense physical activity and get plenty of rest.

SUMMARY

When fasting, be sure to stay hydrated, eat nutrient-dense foods, and get plenty of rest. It’s best to consult with a doctor before fasting if you have any underlying health conditions or are planning to fast for more than 24 hours.

The bottom line

Fasting is a practice that has been associated with a wide array of potential health benefits, including weight loss, as well as improved blood sugar control, heart health, brain function, and cancer prevention.

From water fasting to intermittent fasting and calorie restriction, there are many different types of fasting that fit nearly every lifestyle.

When coupled with a nutritious diet and healthy lifestyle, incorporating fasting into your routine could benefit your health.

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Unlikely to break your fast

Stevia is a type of natural sweetener derived from the plant Stevia rebaudiana. It tastes up to 300 times sweeter than regular sugar but contains no calories or carbs (1Trusted Source).

Weight loss and improved blood sugar regulation are some of the most popular reasons people choose to adopt an intermittent fasting practice.

Early research indicates that stevia does not significantly raise insulin or blood sugar levels and — because it doesn’t contain calories — it may help people who are trying to reduce their calorie intake to lose weight (2Trusted Source, 3Trusted Source, 4Trusted Source).

Autophagy is a natural bodily process that recycles damaged components within your cells. Some research suggests that short-term fasting may be a good way to stimulate your body’s autophagy processes, although research in humans is limited (5Trusted Source).

Some people adopt intermittent fasting in hopes of obtaining health benefits associated with autophagy, such as increased energy levels and improved brain health (5Trusted Source).

Although no research has focused specifically on stevia’s effect on autophagy in humans, some experts assert that a moderate intake of stevia is unlikely to significantly affect that cellular process (6Trusted Source).

How much is too much?

Using stevia in moderation is unlikely to break your fast or reduce any of the potential benefits you’re trying to obtain from fasting.

However, it’s possible to have too much of a good thing.

The Food and Drug Administration (FDA) set the acceptable daily limit of stevia extract ingestion at 1.8 mg per pound (4 mg per kg) of body weight. For someone who weighs 150 pounds (68 kg), that equates to about 272 mg per day (7Trusted Source).

Serving sizes may vary depending on the brand, but a typical serving of pure liquid stevia extract is about 5–7 drops, which contains approximately 20–50 mg of stevia.

For safety purposes, a 150-pound (68-kg) person should limit their intake to no more than five 50-mg servings of liquid stevia per day. This equates to about 25–60 drops depending on the strength of your product.

Since the potency can vary between brands, check the product label or contact the manufacturer directly to find out how much stevia the drops provide per serving.

SUMMARY

Stevia doesn’t contain any calories and is unlikely to cause significant metabolic changes. Thus, a moderate intake of stevia is likely alright during a fast.

Certain stevia products may be more fasting-friendly than others

Stevia is commercially available in a variety of forms, many of which have fillers and added ingredients that may be inappropriate to consume during your fast.

For instance, some stevia products contain small amounts of dextrose or maltodextrin, both of which are carbs and contain calories.

To avoid accidentally breaking your fast with these added ingredients, many people prefer sticking to stevia products made exclusively with pure stevia extract.

If you’re unsure whether your favorite stevia product only contains pure stevia, you can simply check the ingredient list on the package to verify.

SUMMARY

Some stevia-based products include carb-containing additives. To err on the side of caution, you may want to opt for stevia products that only contain pure stevia extract while you’re fasting.

The bottom line

Intermittent fasting is a popular dieting strategy that’s used for a variety of health benefits, such as weight loss and improved blood sugar control.

Stevia is a natural type of sugar substitute that doesn’t contain any calories or carbs. Early research indicates that the moderate use of stevia during a fast is unlikely to significantly impede any of the potential benefits of fasting.

However, certain types of stevia products contain small amounts of carb-containing ingredients that could potentially break your fast if you consume too much.

Thus, if you plan on consuming stevia during a fast, you may want to opt for brands that are made only with pure stevia extract.

InfraBanker

Monday - Thursday (office days) I will generally skip breakfast, drink 32oz water upon arrival at my desk, 

Yeah this is a good habit. I typically drink 1L of water within two hours of waking up. My body absorbs a lot of it. I feel clear headed and sharp.

InfraBanker

Monday - Thursday (office days) I will generally skip breakfast, drink 32oz water upon arrival at my desk, eat lunch at around 1pm (but sometimes closer to 12pm if I'm really hungry). Won't have any snacks throughout the afternoon, and then will usually have dinner around 7-8pm. Friday - Sunday I'm much less strict around this, and while I'll generally try to refrain from eating before noon, I might treat myself to a breakfast on one of these days. 

I am going to sound like an idiot, but drinking a ton of water in the morning helped a lot with raw energy levels. Apparently I was super dehydrated lol

Does not eating breakfast make you work/think slower in the morning? Do you drink coffee instead

KennyBolt

Once a month I do a 48 hour fast to improve gut/metabolic health, kill damaged cells, and burn a couple pounds of fat. Will strictly do water, black coffee, and LMNT electrolyte packs during the 48 hours. 
 

To break the fast, will typically consume half of maintenance calories to slowly ease my body back to having calories in it. Will break it with bone broth, fruit, kefir. Later on in the day will incorporate more meat

Sounds awesome. Fruit tastes so amazing when breaking a fast. It’s like the taste buds are heightened. Kefir is really good for you.

thebrofessor

I don't fast intentionally and I have yet to see good studies on improving already healthy people with good bloodwork. most of the studies I've read have been on mice that are given a shit diet normally or a shit diet + fasting, a group of people who are overweight/have bad bloodwork getting said bloodwork improved, and so on. I've heard the 2 mechanisms that make fasting work are autophagy and controlling caloric intake. I have a healthy weight (still probably 8% body fat, haven't tested but am more shredded than when I was 8.5% but less than when I was 6.7%), great bloodwork, and get autophagy from exercise and sauna.

so tell me, what's the benefit of fasting for someone who's already healthy? because if someone's fasting blood glucose is already great, then they're insulin sensitive (the goal), and if they're not overweight but work out hard so need calories for fuel, why restrict them?

TLDR - I believe fasting could help people with health issues, but I question the validity of the data for someone who's already healthy, yet I am willing to change my mind with a good enough explanation

On a cellular level, it cleans out your system.

Studies suggest that fasting increases the health of the gut biome. To be more specific, this study shows it increases the abundance of Akkermansia muciniphilia.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6924599/

Research on Akkermansia muciniphilia is still new but more and more studies are starting to suggest it is pretty important in a lot of things ranging from gut inflammation to mental health.

Another study shows fasting to reduce Fusobacterium in the gut.

https://www.sciencedirect.com/science/article/pii/S2590097819300035

A quick google of that bacteria will show you that it is pretty nasty and has been associated with a lot of diseases. Here is a study I found.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4323942/#:~:text=Fusobacte…)

Abel Tiffauges

What is the absolute pinnacle of fasting duration guys? 

48hrs only 1x per month

https://www.healthline.com/nutrition/48-hour-fasting#:~:text=As%2048%2D….

daily - I think pinnacle duration is 4 - 20

almost exactly what I've done the past few years and have had great results. also recently started doing Keto and have felt noticeably more energized throughout the day (after the first ~week getting adjusted), and less hungry outside of the 8 hour period (net caloric intake ~same if not a little more than pre-Keto)