6 health benefits of incorporating Intermittent Fasting in your daily routine

Representational image. (Photo: Diana Polekhina via Unsplash)

Recently, researchers from King's College London shared that eating within a 10-hour window yields several health benefits.

Known as ​​Intermittent Fasting, this eating pattern includes specific periods of eating and fasting. Intermittent Fasting has become increasingly popular in recent years due to its potential health benefits.

For this reason, we spoke to some of India’s leading experts to learn about the health benefits of Intermittent Fasting. Here’s what they had to say.

Aids weight loss

Intermittent fasting aids weight loss. (Photo: I Yunmai via Unsplash)

Research suggests that Intermittent Fasting can help with weight loss by restricting the number of calories you eat.

“​​For me, the 10-hour window really helps control the quantity of calories I'm eating. Adhering to this restricted time frame inherently imposes limits on caloric intake, contributing to a more regulated consumption pattern. The primary determinant of fat loss resides in maintaining a sustained calorie deficit. The structured timing of Intermittent Fasting serves as a facilitator in moderating and constraining overall food consumption, thereby aiding in adhering to my caloric goals,” states certified nutritionist Anaheez Patel.

“Intermittent Fasting is popular for weight loss since it helps cut down visceral fat. When you follow this pattern, you consume fewer meals, which helps maintain a calorie deficit. Eating within a 10-hour window elevates levels of the human growth hormone (HGH) and boosts norepinephrine levels, which improves fat metabolism, helping in the breakdown of body fat and its use as energy, leading to weight loss,” says health expert Aman Puri.

Boosts energy levels 

Intermittent Fasting boosts energy levels. (Photo: Jenny Hill via Unsplash)

According to the health experts, when you are not constantly digesting food, your body can redirect energy towards other tasks, potentially giving you an energy boost.

“Intermittent Fasting regulates our body cycle and ensures a 14-hour rest period for your digestive system, which ensures better functioning when you do eat food. You utilise and assimilate nutrients more efficiently that boosts your metabolism enhancing the energy output,” remarks nutritionist ​​Lovneet Bhullar Batra.

“​​Restricting eating to a 10-hour window, brings notable benefits to energy levels. Intermittent Fasting, with its condensed eating period, has been linked to enhanced energy metabolism. By giving the body a prolonged break from constant digestion, this approach allows it to focus on cellular repair and energy production. Eating within a 10-hour time frame provides a tangible strategy to optimise energy utilisation, offering individuals a potential pathway to improved vitality and sustained health,” adds Jashan Vij, health and fat loss coach.

Increases lifespan 

Intermittent Fasting increases lifespan. (Photo: Danie Franco via Unsplash)

Additionally, Intermittent Fasting has also been linked to reduced inflammation in the body and increased lifespan.

“The main aim and benefit of Intermittent Fasting is cellular repair and autophagy. Fasting triggers a process called autophagy, which is basically the body's way of cleaning out damaged cells and regenerating new, healthy ones. During fasting periods, the gut does not have to process incoming food, allowing it to focus on other essential functions such as repair and maintenance. This process may have various health benefits, including improved longevity and reduced risk of certain diseases,” mentions ​​​​Nyela Kapadia, health expert and co-founder of IFML (Intermittent Fasting Mindful Living).

“When we fast, our body gets into repair mode, fixing and renewing things. It is a safe way to give our body a little healthy challenge called hormesis. This makes our protective systems kick in, and one result is longevity. Fasting, or just embracing short periods of hunger, activates key longevity genes — FoxO3 and SIRT. They act as regulators of lifespan, inflammation, oxidative stress, cancer prevention, immunity, and age-related diseases. Even small changes in how much we eat, like eating a bit less, can help us live healthier for longer. Science says that even a 30% reduction of our daily calorie intake is enough to promote longevity and slow ageing. This does not mean we starve or deprive ourselves. But instead, eat how much our body requires,” adds holistic nutrition expert Luke Coutinho.

Supports mental health

Intermittent fasting supports mental health. (Photo: Jacqueline Munguia via Unsplash)

Studies state that typically people's mood improves during and after periods of fasting.

“Embracing a 10-hour eating window through Intermittent Fasting brings a spectrum of health benefits. Among the benefits, the improved mood is one that stands out. Eating within a set time window has a beneficial effect on mental health by promoting stability and balance. The relationship between Intermittent Fasting and emotional well-being is clarified by studies, which also show that it may improve mood. Going beyond simply maintaining weight, eating inside a set window of time not only boosts energy, but also better attends to hunger signals,” adds Jashan Vij, health and fat loss coach.

Improves insulin sensitivity

As per studies, Intermittent Fasting can help improve blood sugar control in people with type 2 diabetes as it reduces insulin resistance, which is a major factor in type 2 diabetes.

“Intermittent Fasting is and always has been one of the best ways of maintaining optimal health. This simple habit has been shown to improve insulin function, lower glucose levels and aid fat loss in people with type 2 diabetes,” concludes nutritionist ​​Khushboo Jain Tibrewala.