Health Benefits of Fasting

Fasting may provide several health benefits, including weight loss, improved blood sugar control, and decreased inflammation. It might also offer protection against certain conditions like cancer and neurodegenerative disorders.

Despite its recent surge in popularity, fasting is a practice that dates back centuries and plays a central role in many cultures and religions.

Defined as the abstinence from all or some foods or drinks for a set period of time, there are many different ways of fasting.

In general, most types of fasts are performed over 24–72 hours.

Intermittent fasting, on the other hand, involves cycling between periods of eating and fasting, ranging from a few hours to a few days at a time.

Fasting has been shown to have many health benefits, from increased weight loss to better brain function.

Here are 8 health benefits of fasting — backed by science.

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.

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

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.

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.

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.

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, a marker of inflammation.

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

One animal study found that following a very low calorie diet to mimic fasting reduced inflammation and was beneficial in the treatment of multiple sclerosis.

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

Heart disease is the leading cause of death worldwide.

Some research has found that incorporating fasting into your routine may be especially beneficial for heart health.

Alternate-day fasting may reduce total cholesterol and several risk factors for heart disease.

Other studies show fasting can decrease blood pressure, triglycerides, total cholesterol, and LDL cholesterol.

One older study in 4,629 people associated fasting with a lower risk of coronary artery disease and diabetes.

May boost brain function and prevent neurodegenerative disorders

Animal studies suggest fasting may have a powerful effect on brain health.

One 2013 study in mice showed that intermittent fasting for 11 months improved both brain function and brain structure.

Other studies report fasting could protect brain health and increase the generation of nerve cells.

Because fasting may relieve inflammation, it could help prevent neurodegenerative disorders.

Studies in animals suggest fasting may protect against Alzheimer’s disease and Parkinson’s.

More studies are needed to evaluate these effects in humans.

Aids weight loss by limiting calorie intake and boosting metabolism

Many dieters experiment with fasting to lose weight.

Abstaining from food decreases overall calorie intake, which can lead to weight loss.

Short-term fasting may boost metabolism by increasing norepinephrine.

Whole-day fasting could reduce body weight by up to 9% over 12–24 weeks.

Intermittent fasting may be more effective for weight loss than continuous calorie restriction.

Other research shows fasting may reduce body fat and belly fat more effectively than calorie restriction.

Increases growth hormone secretion

Human growth hormone (HGH) is vital for metabolism, weight loss, and muscle strength.

Fasting may naturally increase HGH levels.

One study showed fasting for 24 hours significantly increased HGH.

Another study found fasting for 2 days increased HGH production five-fold.

Fasting may help maintain steady blood sugar and insulin levels, further supporting HGH production.

Could extend longevity

Animal studies show fasting may extend lifespan.

Rats that fasted lived 28% longer and developed disease later.

Other research shows fasting may delay disease and increase longevity.

More studies are needed to understand how fasting affects human aging.

May aid in cancer prevention and increase the effectiveness of chemotherapy

Animal and test-tube studies indicate fasting may help prevent cancer.

Alternate-day fasting helped block tumour formation in rats.

Other studies suggest fasting may reduce tumour progression and increase chemotherapy effectiveness.

More research is needed in humans.

How to start fasting

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

• Water fasting: Only drinking water.
• Juice fasting: Only drinking vegetable or fruit juice.
• Intermittent fasting: Restricting intake for certain hours or days.
• Partial fasting: Eliminating certain foods or drinks.
• Calorie restriction: Reducing calories on certain days.

Intermittent fasting includes alternate-day fasting and time-restricted feeding.

Safety and side effects

Fasting may not be right for everyone.

If you have diabetes, fasting can cause dangerous blood sugar fluctuations.

Fasting is not recommended without medical supervision for older adults, adolescents, or people with underweight.

Stay hydrated and eat nutrient-dense foods during eating periods.

If fasting for longer periods, minimize intense physical activity and get plenty of rest.

The bottom line

Fasting has been associated with many potential health benefits, including weight loss, improved blood sugar control, heart health, brain function, and cancer prevention.

When paired with a nutritious diet and healthy lifestyle, fasting could benefit your health.

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