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Autophagy and Periodic Fasting: The Real Ways to Renew Your Body

Fasting Diet, Types, and Profound Benefits

Typically, fasting is abstaining from food for a period of time. Besides stimulating autophagy, fasting is beneficial for your overall health. When it boosts autophagy, fasting allows our bodies to get rid of old, damaged cellular parts and proteins. It also stimulates the growth of new cells.

Intermittent or Periodic Fasting

Intermittent fasting (IF) is a blanket term for different diets that phase between a period of fasting and non-fasting. There are three categories of intermittent fasting: whole-day fasting, alternate-day fasting and time-restricted feed (TRF).

  • Whole Day Fasting – This class specifies different ratios of fasting to non-fasting days, like 4:3, in which individuals consumed 500 to 600 calories (males) or 400 to 500 calories (females) during fasting days. During eating days, the diet is regular.
  • Alternate-Day Fasting – This involves a 24-hour fast, followed by a 24-hour eating period.
  • Time-Restricted Feeding – TRF features an established fasting period and reduced eating span of 3 to 12 hours. For instance, one type of TRF involves fasting for 16 hours every day and consuming daily calories during the remaining 8 hours, generally on the same schedule every day.
  • The 16/8 Method – This is where you skip breakfast every day and eat during an 8-hour feeding time span, such as noon to 8 pm.
  • Eat-Stop-Eat – this method involves doing one or two whole-day fasts every week, for instance by not consuming from dinner time one day until dinner time the next day.[4]
  • Periodic Fasting – This tends to include fasts of three, 4 or even five days to cause the autophagy to occur. Additionally, days 4 and 5 are when the body then starts to replace the removed cells with new healthier cells helping to rejuvenate the body.

Benefits of a Fasting Diet

Improved Cognition/Brain Health: Fasting increases the level of biomolecules that support the development, survival, and differentiation of neurons, thus maintaining a high-performing and healthy mind. [5]

Reversed/Slowed Marks Of Aging: Old and dysfunctional cells present in our body can result in aging and other diseases, and fasting helps reverse that by stimulating autophagy, which is a process of cellular maintenance. [6]

Better Digestion: Fasting helps reset the digestive system by allowing the gastrointestinal tract to relax. In practice, this encourages reduced intestinal inflammation and enhanced motility (the contraction of gastrointestinal muscles in digestion). Both the factors result in better absorption of nutrients and better quality of movement.

Another interesting thing about fasting is that it might encourage the growth of certain bacterial species in the gut that stimulates lipolysis (burning of fat).

Weight Loss: It appears to be a no-brainer that depriving your body of food would help you lose weight. Naturally, fasting dramatically reduces your caloric intake.

If you are planning to fast, a good tip is to stay hydrated. Work with a physician to monitor your health and help you select the type of fasting that would be best for you. For quick and best results, don’t forget to combine easy exercise and sufficient rest with your autophagic journey.

Citations:

[1]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990190/

[2]http://www.news-medical.net/health/What-is-Autophagy.aspx

[3]https://www.nobelprize.org/nobel_prizes/medicine/laureates/2016/press.html

[4]https://authoritynutrition.com/intermittent-fasting-and-weight-loss/

[5]http://www.huffingtonpost.com/entry/fasting-brain-health-benefits_us_5846f164e4b0fe5ab693171f

[6]http://www.huffingtonpost.com/2015/06/19/fasting-live-longer_n_7620950.html

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