Fasting means choosing not to eat for a certain period each day. You may not eat for a few hours or eat only once a day. Occasional fasting can help increase ketone levels. The chemical ketones are the chemicals produced by your liver that your body uses as energy. But that is not all that fasting does. It also offers health and psychological benefits that you may not expect. As research grows in this area of health, fasting is widely accepted as a legal way to control weight and prevent disease. At the same time, it is important that fasting be done properly and healthily.
The following are some tips on fasting healthily and safely during Ramadan:
- Do not skip Suhoor.
- Do not overeat during Iftar.
- Avoid eating fried foods, salty foods, and high-sugar foods.
- Drink as much water as possible.
Health benefits of fasting:
There are some benefits of fasting:-
Promote blood sugar control by reducing insulin resistance:
Fasting may improve blood sugar control, which can be especially helpful for those at risk for diabetes. It was observed that both moderate fasting and different daily fasting reduced calorie intake in reducing insulin resistance. Reducing insulin resistance can increase your body’s insulin sensitivity, allowing you to transfer glucose from your blood to your cells more effectively. Along with the possible effects of lowering blood sugar fasting, this can help keep your blood sugar stable, preventing rise and fall in blood sugar levels.
When you fast, your body contains fewer toxins that flow through the blood and lymphatic system, making it easier for you to think. While fasting, the energy you normally use to digest food is available for use by the brain. You will probably not notice this mental change until the first few days of fasting because your body takes time to adjust. You may have a headache or pain points at the beginning of the procedure. But once your body is cleared of toxins, your brain can access clean blood, resulting in clearer thoughts, better memory, and increased sharpness in some of your senses.
Many dieters take fasting to find a quick and easy way to lose a few pounds. Logically, abstaining from all or certain foods and beverages should reduce your total calorie intake, which can lead to weight loss over time. Other studies have also found that short-term fasting may increase metabolism by increasing levels of neurotransmitters and norepinephrine, which can promote weight loss. It was observed that day-to-day fasting can reduce body weight by up to 9% and significantly lower body fat by 12-24 weeks. In addition, fasting is more effective than the calorie limit in increasing fat loss while at the same time maintaining muscle mass.
Fasting may enhance heart health:
Heart disease is considered to be the leading cause of death worldwide, accounting for 31.5% of deaths worldwide. Changing your diet and lifestyle is one of the most effective ways to reduce the risk of heart disease. Some studies have found that fasting in your diet may be beneficial, especially when it comes to heart health. It was observed that eight weeks of varied fasting reduced the levels of “bad” LDL cholesterol and blood triglycerides by 25% and 32% respectively.
Fasting puts your body in a rejuvenating experience. It dissolves sick cells, leaving only healthy tissue. There is also the apparent redistribution of nutrients in the body. The body hangs on valuable vitamins and minerals as it processes and removes old tissue, toxins, or unwanted substances.
Increase growth hormone secretion:
Human Growth Hormone (HGH) is a type of protein hormone that is part of many aspects of your health. Research shows that the main hormone is involved in growth, weight loss, weight loss, and muscle mass. Numerous studies have found that fasting can increase HGH levels naturally. Also, fasting can help maintain stable blood sugar and insulin levels throughout the day, which may increase HGH levels, as some studies have found that supporting elevated insulin levels may lower HGH levels.