8 Proven Health Benefits of Fasting (2024)

Fasting is an eating plan that involves limiting or abstaining from food or sometimes drinking. Intermittent fasting, which involves cycling between periods of eating and fasting, has recently grown in popularity.

Though fasting may not be suitable for everyone, it does have the potential to provide several health benefits.

1. Improves Blood Sugar Control

Research suggests that intermittent fasting can improve blood sugar control in people with diabetes and those at risk of developing type 2 diabetes. In one study, people with prediabetes experienced a significant reduction in bothblood glucose (sugar)andtriglyceride(a type of fat) levels after a period of intermittent fasting.

Another study showed that 90% of participants reduced their diabetes medication, with more than half going into diabetes remission after intermittent fasting for three months.

2. Fights Inflammation

Fasting also appears to reduce overall levels of chronic inflammation. This, in turn, boosts immune system function and helps lower the risk of developing certain chronic diseases.

In one review, intermittent fasting significantly reduced levels of a key inflammation marker in the bloodstream. Another study found that people who intermittently fasted for a year experienced reduced inflammation levels and heart disease risk factors compared to those who didn't. Research also shows continuous resistance (strength) training can reduce inflammation.

3. Promotes Weight Loss

Intermittent fasting allows the body to consume fewer calories, burn fat stores for energy, and potentially influence hunger hormones to boost feelings of fullness.

One review found that people who followed this eating pattern lost about 7 to 11 pounds over 10 weeks. Other research shows that following a fasting regimen for two to 26 weeks resulted in a baseline weight loss ranging from 0.8% to 13%.

4. Increases Growth Hormone Secretion

Fasting increases levels of human growth hormone (HGH), a key protein that supports growth, weight management, metabolism, and muscle strength. Studies suggest that HGH levels may increase drastically with just a 24-hour intermittent fast and could even increase tenfold with a slightly longer 37.5-hour fast.

5. May Boost Heart Health

Research found that fasting on alternate days helped lower total cholesterol levels and certain heart disease risk factors in people with excess weight. Another study showed that this practice decreased blood pressure, total cholesterol, and low-density lipoprotein (LDL) cholesterol levels, making it a solid strategy for improving heart disease risk factors in people with obesity or average weight.

However, more long-term research on humans is necessary to explore whether fasting can be recommended to reduce the risk of heart disease.

6. May Aid Brain Function and Prevent Neurodegenerative Disorders

Animal studies show intermittent fasting might protect brain health by supporting nerve cells that aid cognitive function. Additional animal studies suggest that fasting intermittently could protect against the development of neurodegenerative disorders, like Alzheimer's disease, and potentially improve brain health outcomes.

More clinical evidence in humans would be required to back these claims.

7. May Help Prevent Cancer

Fasting methods may lead to weight loss and improved metabolic function, which may help lower the risk of developing diseases like diabetes and certain types of cancer.

Experts believe fasting could improve lifestyle risk factors like diet, leading to effective weight management and potentially better cancer prevention efforts and outcomes.

However, most of this research has been done in animals, so additional clinical trials are necessary to solidify this theory in humans.

8. May Extend Lifespan

Some researchers have preliminarily linked these fasting methods to positive impacts onlifespan and the length of time that a person maintains good health throughout their lifetime (known as healthspan). This practice can help lower risk factors for age-related chronic diseases and support immune system function, gut bacterial environment, and anti-aging processes. However, more research is necessary to confirm these benefits.

How to Fast Safely

Experts recommend several tips for fasting safely and mindfully. Consider the following steps to help support you in your fasting journey:

• Plan ahead by selecting a fasting style that suits your lifestyle, daily routine, and health goals.
• Prepare your body in the days ahead of the fast by staying hydrated and eating nutritional foods.
• Begin gradually, especially if you're new to fasting, by implementing a shorter duration or less restrictive method to help ease into the practice.
• Stay active with light exercise, activities, or relaxation techniques to help keep your mind (and body) occupied during fasting sessions.
• Listen to your body and don't push yourself to finish a fast if you experience unwanted or unmanageable side effects.

Always check with a healthcare provider before starting any new eating patterns like fasting, especially if you have an underlying health condition.

Potential Side Effects

Experts consider intermittent fasting (done properly) to be generally safe. That said, there are a few potential side effects to be aware of, such as:

• Headaches
• Hunger
• Lightheadedness
• Irritability
• Fatigue
• Dehydration

Research suggests that longer fasting periods are more likely to trigger significant side effects, like dizziness or extreme hunger.

In addition, some people are advised to avoid fasting altogether, including:

• People who are pregnant or breastfeeding
• Older adults
• Children and teens
• People who have recovered from an eating disorder
• People who are taking certain medications

Summary

Fasting, or abstaining from food and sometimes drink, is a longstanding dietary pattern that has gained additional mainstream popularity. Research shows that fasting may support weight loss, lower blood sugar levels, and reduce the risk of developing certain chronic diseases. However, additional studies are necessary to fully confirm these findings.

If you're interested in trying intermittent fasting, talk to a healthcare provider first to ensure it's safe for you and your health.