Top 8 Health Benefits of Fasting, Backed by Science

In general, most types of fasts are performed over 24–72 hours.

Intermittent fasting, on the other hand, involves cycling between periods of eating and fasting, ranging from a few hours to a few days at a time.

Fasting has been shown to have many health benefits, from increased weight loss to better brain function.

Here are 8 health benefits of fasting — backed by science.

1. Promotes Blood Sugar Control by Reducing Insulin Resistance.

Intermittent fasting and alternate-day fasting could help decrease blood sugar levels and reduce insulin resistance but may affect men and women differently.

2. Promotes Better Health by Fighting Inflammation.

Some studies have found that fasting could decrease several markers of inflammation and may be useful in treating inflammatory conditions, such as multiple sclerosis.

3. May Enhance Heart Health by Improving Blood Pressure, Triglycerides and Cholesterol Levels.

Fasting has been associated with a lower risk of coronary heart disease and may help lower blood pressure, triglycerides and cholesterol levels.

4. May Boost Brain Function and Prevent Neurodegenerative Disorders.

Animal studies show that fasting could improve brain function, increase nerve cell synthesis and protect against neurodegenerative conditions, such as Alzheimer’s disease and Parkinson’s.

5. Aids Weight Loss by Limiting Calorie Intake and Boosting Metabolism.

Fasting may increase metabolism and help preserve muscle tissue to reduce body weight and body fat.

6. Increases Growth Hormone Secretion, Which Is Vital for Growth, Metabolism, Weight Loss and Muscle Strength.

Studies show that fasting can increase levels of human growth hormone (HGH), an important protein hormone that plays a role in growth, metabolism, weight loss and muscle strength.

7. Could Delay Aging and Extend Longevity

Animal studies have found that fasting could delay aging and increase longevity, but human research is still lacking.

8. May Aid in Cancer Prevention and Increase the Effectiveness of Chemotherapy

Some animal and test-tube studies suggest that fasting could block tumor development and increase the effectiveness of chemotherapy.

How to Start Fasting?

There are many different types of fasts, making it easy to find a method that fits your lifestyle.

Here are a few of the most common types of fasting:

Water fasting: Involves drinking only water for a set amount of time.
Juice fasting: Entails only drinking vegetable or fruit juice for a certain period.
Intermittent fasting: Intake is partially or completely restricted for a few hours up to a few days at a time and a normal diet is resumed on other days.
Partial fasting: Certain foods or drinks such as processed foods, animal products or caffeine are eliminated from the diet for a set period.
Calorie restriction: Calories are restricted for a few days every week.
Within these categories are also more specific types of fasts.

To get started, try experimenting with different types of fasting to find what works best for you.

Fasting is a practice that has been associated with a wide array of potential health benefits, including weight loss, as well as improved blood sugar control, heart health, brain function and cancer prevention.

From water fasting to intermittent fasting and calorie restriction, there are many different types of fasting that fit nearly every lifestyle.

When coupled with a nutritious diet and healthy lifestyle, incorporating fasting into your routine could benefit your health.