Can Fasting Fast Help You Live Longer?


A few years ago, moderate fasting gained significant attention to your potential role in weight loss, but recent research suggests that there may be far more benefits to this strategy than just keeping your insides - likely to help you live longer.


In a review article published in the New England Journal of Medicine, neurologist Mark Mattson, PhD, of Johns Hopkins Medicine looked at several fasting programs and concluded that two, in particular, work best: or reduce your meal time to 6 - An 8-hour daily window, or a procedure called 5: 2 fasting which includes a standard five-day fast and one moderate diet of two days a week.

"We are in a transition period where we can soon consider adding information about occasional fasting to medical school curriculum and general advice on healthy eating and exercise," he notes.


TRUE STUDY

Why is something as simple as not eating too much and helping you to live longer? The answer lies in the wide range of benefits that have been derived from both animal and human studies.


For example, fasting has shown an improvement in blood pressure and a relaxing heartbeat, making it beneficial for cardiovascular health. Several studies have also suggested that it may be effective in weight loss, which could help prevent obesity and diabetes - which is linked to a shorter life span.


A 2018 study in mice showed that when animals ate only one meal a day, and therefore had a longer fasting period, they not only had a longer life expectancy, but also showed a much lower risk of age-related liver disease and metabolic disorders.


In his review, Mattson says research shows that fasting improves blood sugar control, reduces inflammation and increases stress resistance. All of this can have significant consequences when it comes to longevity.


PLAYING IN TIME

As with any dietary plan, the results will vary, especially if you take some wrong steps, such as overeating in the middle of your “food window,” choosing unhealthy foods, moving, and making major changes.


Also, keep in mind that you may have to play with a variety of moderate fasting options to get the most out of your work. Although Mattson has shown that a 6–8-hour or 5: 2-time window seems to be the most effective, none of that would be the best fit, and that's fine. You can still do temporary fasting using a different strategy.


For example, you could extend your diet window to 10 hours, or you could play a number of fasting days, according to Drs. Luiza Petre, a cardiologist who specializes in fasting and advises patients' strategy.


He notes that the 5: 2 ratio can be changed to 7: 1 or 1: 1, depending on how one wants to use daily fasting.


"When you start, it's better to see this as a long-term strategy and try different approaches, rather than assuming that you need to stick to one set of rules because that's what worked for a friend or family member," Petre said. he says.


GETTING STARTED

Occasional fasting does not include a specific diet, but rather, a strict regulation about when to eat, says Drs. Jason Fung, author of the book “The Complete Guide to Fasting.” Having said that, it is a great opportunity to change your diet if you have been receiving very little junk food lately.


"The great benefit of occasional fasting is that it can be part of any subsequent diet plan such as low carb, ketogenic, Paleo or something else," he says. “It can also be a great way to change your diet to include healthy eating if you don't.


An easy way to try to fast from time to time is to make the most common change first, lifting, which is an 8-hour block, followed by a fasting period that includes sleep. For example, "rest your food" - which is how breakfast is named, after all - at 9 a.m. and having dinner at 5 p.m. then do not eat again until morning.


This not only gives you the benefits Matson cites, but also gives you additional benefits in terms of digestion and sleep quality, as sleeping with an empty stomach has been shown to be better for both of those problems.


Fung suggests that you try this for a week or more to give your body time to adjust. After that, you will know better if you have to adjust your time block to some degree, or if you would like to switch to another type such as a 5: 2 diet plan or similar fasting plan.


Giving yourself at least a few days - and a long time - always to change strategies is important, because it allows you to see improvements in non-food areas such as extra energy, deep sleep and breath. Just as you can follow a diet, record the results of a daily fast to determine how you prepare.


It’s also possible that occasional fasting isn’t your place, and that’s okay, too. But most likely, just trying this diet will probably make you more aware of not only when you are eating but also about what you are eating.


"Even if you decide not to do this type of strategy, you will probably create more awareness about your diet," Fung said. "And that's always a good thing."


Ready to take the next step? Open MyFitnessPal Premium to access custom goal settings, instant access recipes, and guided programs from a registered dietitian. Premium users have a 65% chance of achieving their weight loss goals!