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Intermittent fasting is increasingly becoming popular among individuals looking to shed some weight. It entails restricting the time you eat, but within the time window to eat, one will consume what they take without food restrictions or caloric counting. Basically, intermittent fasting is an eating schedule that expands the duration your body is in a fasted state. 

How intermittent fasting helps with weight loss

When a body is in the fed state, it promotes cellular growth, but when in the fasted state, it stimulates cellular disintegration and repair. Interestingly, both the fed and fasted can be harmful or beneficial based on context. Most genes, especially those regulating metabolism, are turned on and off daily as per innate circadian rhythms. 

According to research in animal models and a few human studies, cellular function and activity show that the body experiences numerous advantages from fasting. When you have completely fasted, the metabolism turns to use ketones as its main source of energy instead of glucose. This causes a variety of cellular signaling to be triggered, which inhibits cellular growth processes and promotes cellular recycling and repair systems. Cellular modifications brought on by repeated fasting include improved mitochondrial activity, antioxidant defenses, and insulin sensitivity.

It is conceivable that fasting could help lower diabetes, hypertension, obesity, and high cholesterol, considering how much chronic disease is caused by underlying insulin sensitivity and inflammation. Additionally, numerous short-term clinical investigations show that intermittent fasting could enhance indicators of cardiometabolic health.

Is there evidence of intermittent fasting aiding weight loss?

There is no clear evidence that intermittent fasting can help one achieve weight loss because of minimal research, which involves small sample sizes, varied study designs, short interventions, different fasting protocols, and different subject sizes and shapes. Studies using the intermittent fasting time-restricted feeding approach make up the majority of the evidence on intermittent fasting and its effects on weight loss. A recent review of the research indicates that restricting your eating window may actually help you lose a few pounds.

A new study evaluating a caloric diet combined with intermittent fasting showed greater effects on weight loss and metabolic risk factors in obese people.