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Researchers from the Queen Mary’s Precision Healthcare University Research Institute (PHURI) and the Norwegian School of Sports Sciences have notched up our comprehension of the covert processes the body undergoes during fasting intervals. They’ve crafted a roadmap for future research that could pave the way for innovative dietary programs. This is particularly boon-worthy for individuals restricted from extended fasting or those diving into fasting-mimicking diets, such as the ever-popular ketogenic diets.
Delving into the Perks of Extended Fasting
Fasting has undeniably seized the global limelight lately, but the virtues of this practice have been etched in the annals of history for eons. Weight management might be the least glamorous among its multifaceted benefits, serving as the last bastion for the inclusion of fasting intervals across cultures and religions where specific foods or full-on feasting are strictly off-limits. In the bygone era, fasting wasn’t a fad but a fundamental reality – sometimes, the quest for a dinner solution was a physical impossibility. The human knack for enduring extended periods sans food has been honed through millennia.
Yet, our spotlight here is on health. The dividends of fasting, be it intermittent or extended, weave a tapestry rich with historical validation.
Here’s a glimpse at the benefits:
- Weight loss: The initial 16 hours of fasting is a tale of water loss, but post this threshold, the fat-burning saga unfolds. Between 24 and 72 hours, the crescendo of fat cell breakdown is reached, with individuals potentially shedding up to half a kilogram daily, primarily sourced from the reservoirs of fat rather than muscle. This mechanism is commonly known as ketosis – the body breaks down fat to release energy.
- Metabolic metamorphosis: Reduced blood pressure, insulin levels, and inflammatory processes in the body. After 24 hours of fasting, autophagy begins, intensifying threefold after 36 hours and reaching its peak at 72 hours. Old and worn-out cells, the culprits behind hastened aging, oncological dilemmas, and chronic maladies, are ushered out of the body. In 2016, Professor Yoshinori Ohsumi was awarded the Nobel Prize in Medicine for unraveling the mechanics of autophagy.
- Cognitive changes: Ketone bodies are released during ketosis, serving as fuel for the brain when glucose stores are depleted. This is why people feel improved attention and increased cognitive performance after 24 hours of fasting. Additionally, after 24 hours, the brain increases the production of a specific substance – brain-derived neurotrophic factor (BDNF). It supports the growth of brain neurons and enhances their growth and synapse formation. This, in turn, improves long-term memory, coordination, stress resistance, and learning ability.
A Word of Note
Fasting, especially an extended one, is not suitable for everyone. Therefore, we strongly recommend consulting your family doctor or nutritionist before making any dietary changes. Even if you are completely healthy.
On Research
12 healthy volunteers, including 5 women and 7 men, underwent a seven-day water-only fasting period, meticulously observed by researchers. Each day, the participants were scrutinized, and changes in the levels of approximately 3000 proteins in the plasma were recorded before, during, and after the fasting period.
Proteins, second in abundance only to water in the body, play a pivotal role in our normal physiological functions. The entirety of these proteins is termed the proteome, participating in all vital cellular functions, providing structure, generating energy, and facilitating reproduction. Damage to the proteome is notably linked to premature aging.
The authors aimed to discern which of these proteins are involved in the body’s response to fasting. By amalgamating this data with genetic information from extensive studies, it opens the door to predicting potential consequences of prolonged fasting on health.
The Impact of Prolonged Fasting on the Body
More than 1000 proteins, a third of the total, exhibited a substantial proteomic response after the third day of fasting. The authors identified at least 212 proteins responsible for a positive impact on rheumatoid arthritis and cardiovascular health.
Volunteers experienced an average weight loss of 5.7 kg, encompassing both fat and lean body mass. Interestingly, after three days of post-fasting food intake, body weight remained unchanged. The lean mass almost completely restored, and fat did not rebound.
For the first time, we’re able to see what’s happening on a molecular level across the body when we fast. Fasting, when done safely, is an effective weight loss intervention. Popular diets that incorporate fasting – such as intermittent fasting – claim to have health benefits beyond weight loss. Our results provide evidence for the health benefits of fasting beyond weight loss, but these were only visible after three days of total caloric restriction – later than we previously thought.
Claudia Langenberg, Director of the Precision Health University Research Institute (PHURI)
Scientists underline that despite its benefits, fasting may not be suitable for individuals with certain health disorders. Further research into the molecular impact of food deprivation on health and diseases is imperative for developing effective treatment programs.
