How intermittent fasting can improve mood and control weight: findings from King's College London
What is intermittent fasting
Intermittent fasting is a unique eating pattern that has gained considerable attention and popularity in recent years, both in scientific and health and fitness circles. This method of eating isn't so much about what you eat, but when you eat. The main idea behind intermittent fasting is eating your normal meals within a limited time frame, followed by a period of fasting. What makes intermittent fasting an effective choice for many individuals is its flexibility. Unlike many other restrictive diets, intermittent fasting has no hard restrictions on what or how much you can eat. Instead, focus on establishing an "eating window," a set period of time during the day when you eat all your meals. Outside of this window, you remain in a fasted state. Some of the most popular methods of intermittent fasting include 16/8, 5:2, and “Eat-Stop-Eat.” The 16/8 diet involves eating for an 8-hour period, followed by a 16-hour fast. The 5:2 diet, on the other hand, allows you to eat freely five days a week and limit your calorie intake to 500 to 600 calories for two non-consecutive days. Finally, the "Eat-Stop-Eat" diet involves one or two days of complete fasting each week. These approaches vary in severity and can be tailored to individual needs and lifestyles. However, according to the latest research, including a study conducted by King's College London, tangible benefits emerge even with a longer feeding window of ten hours. This means that an individual might eat all of their meals between, say, 9 in the morning and 7 in the afternoon, and then fast until the following morning. The idea of limiting the time you eat has biological purposes. When you eat, your body spends time and energy digesting and absorbing nutrients. A fasted state, in contrast, allows the body to focus on vital functions such as cellular repair, hormone balance, and blood sugar regulation. Intermittent fasting therefore seeks to balance these two states, giving the body time to nourish and recover optimally.
What the new study says
The study conducted by King's College London is one of the most significant research to date on intermittent fasting, involving a large sample of participants - 37,545 people. The investigation found that a ten-hour eating window is sufficient to bring about major improvements in individuals' health. What emerges from the study is that intermittent fasting does not necessarily have to be rigidly set up to bring benefits. In other words, you don't have to abstain from food for long periods of time to enjoy health benefits. There is a large time window, ten hours in fact, in which it is possible to consume meals. It is important, however, that the feeding time remains constant day by day. This discovery highlights the importance of regularity in meal times for our body. Eating meals at the same time every day helps our body regulate the circadian rhythm, the natural cycle of sleep and wakefulness, with consequent benefits for our overall health. However, the study also highlights the importance of when you eat your main meal. In fact, the results of the survey indicate that the benefits were greater for those who ate between 9.00 and 19.00. This finding may have important practical implications. It indicates that moving the main meal time towards the morning could have positive effects on our health. For example, it could help keep weight under control, improve the quality of sleep and increase our energy during the day. The King's College study is therefore a further step forward in understanding how to maximize the benefits of intermittent fasting and how to adapt it to our daily lives. This research shows that it is not necessary to follow excessively rigid diets to improve our health. What matters is the stability of the feeding time and preferring meals in the early hours of the day. In conclusion, the findings of this study open new horizons in the field of nutrition and intermittent fasting. They highlight the importance of correctly matching eating times to our body's circadian rhythm, offering us valuable insights to effectively adapt the practice of intermittent fasting to our daily lives.
Benefits of intermittent fasting
Intermittent fasting has received a lot of attention in recent years for its potential health benefits. This type of fast, which alternates between periods of eating and fasting, has been associated with a number of benefits for your body and mind. One of the main benefits is the reduction of the feeling of hunger. Intermittent fasting might seem terrifying to those who have always avoided it, but once adopted, it actually solidifies a new balance in the body. It helps normalize blood sugar levels, balancing the sensation of hunger and satiety. This makes intermittent fasting a very useful practice for those trying to lose weight or maintain a healthy weight. Another key benefit of intermittent fasting is weight loss and reduction of body fat. During periods of fasting, the body is forced to use its fat reserves as an energy source, contributing to weight loss and reduction of body fat. Additionally, intermittent fasting can also help improve insulin sensitivity, which can help prevent obesity and type 2 diabetes. Improved cardiovascular health is another potential benefit of intermittent fasting. This type of fasting can help reduce levels of LDL cholesterol (the "bad cholesterol"), regulate blood pressure, and increase resistance to oxidation, all key to cardiovascular health. A perhaps lesser-known benefit of intermittent fasting is the stimulation of muscle repair. During periods of fasting, the body produces more human growth hormone (HGH), which helps stimulate cell growth, repair and metabolism. This can promote muscle growth and fat loss. The health of the microbiome, or the collection of living microorganisms in our gut, can also be improved through intermittent fasting. This practice can help balance intestinal flora, which is crucial to our overall health. A healthy microbiome is associated with optimal digestion, a robust immune system, and improved mental health. Finally, intermittent fasting can lead to increased energy levels and improved mood. This could be due to the regulation of insulin and blood sugar levels, the stimulation of HGH production, or simply the weight loss and improved self-esteem that can result from this practice. In conclusion, the benefits of intermittent fasting range from weight management and improved cardiovascular health, to stimulating muscle repair and promoting microbiome health. Despite this, it is important to remember that intermittent fasting is not suitable for everyone and can have side effects. It is always best to consult a healthcare professional before starting a new diet or fasting regimen.
