What intermittent fasting does to the body
More and more people are turning to intermittent fasting to lose weight and improve their health. But what exactly does fasting do to our body?
In contrast to therapeutic fasting, in which you do without solid food for several days, intermittent fasting involves taking regular breaks from eating. There are different variants of intermittent fasting. The most popular method is the 16/8 fast. It involves fasting for 16 hours and eating within an 8-hour time window. During the fasting phase only water, unsweetened tea, black coffee or a thin vegetable broth are allowed. In theory, anything can be consumed during the eating phase. In terms of health, however, care should be taken to eat junk food and foods containing sugar only in moderation and to combine intermittent fasting with a varied and healthy diet .
What happens in the body when fasting?
If the body does not get any food, it taps into the existing reserves. First, the carbohydrate stores (glycogen stores) are emptied. These are mostly found in the muscles and liver. After ingestion, carbohydrates are broken down by the body into simple and multiple sugars. They supply it with energy and are important for the metabolism and the organs. If the carbohydrate stores are full, the glucose is converted into fat and stored in the fat deposits.
When fasting, the body switches to fat metabolism after a few hours. Now the reserves of the fat store are used to maintain the natural processes of the body. If the fat resources are also exhausted and you starve for a longer period of time, the body falls back on the protein reserves in the muscles.
The fat reserves are mainly in the visceral fat (internal belly fat). It lies under the abdominal muscles and can become dangerous, for example because it encloses the organs and the digestive systems (which are exposed to pressure when there is too much internal abdominal fat), can trigger inflammatory processes or lead to high blood pressure. Fasting melts this fat and thus also reduces cardiovascular and metabolic diseases. Intermittent fasting improves metabolism and reduces insulin resistance, which is a major cause of type 2 diabetes .
When we eat something, blood sugar rises. Together with the insulin, the growth hormone IGF-1 is now also produced in the liver. Increased production can lead to impure skin. Intermittent fasting reduces IGF-1 production, which contributes to an improved complexion. In addition, fewer inflammatory messengers are produced. This not only means an advantage for clear skin, but also holds back autoimmune diseases. In general, fasting acts like an anti-aging agent and a cleansing process from the inside. The cells are rejuvenated, it strengthens intestinal health and supports the entire organism.
Intermittent fasting also has a positive effect on the brain: it strengthens memory and promotes learning. As early as the Middle Ages, monks fasted to cleanse and strengthen their bodies and minds. Before making important decisions, they consciously abstained from food in order to clear their heads and find the right answers.
Intermittent fasting doesn't just have to be done for a specific amount of time. It is suitable for a permanent change in diet. Depending on personal preference, the times can also be designed differently, for example in the 5:2 method (eat 5 days, fast for 2 days or eat very little) or in the 1:1 method (eat 1 day, 1 day fasting or eating very little).
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