Since there are numerous advantages for the body, intermittent fasting has always been popular. It can not only help people lose weight and increase muscle. It also boost the cognitive capability of the brain.
To explain in more detail. Intermittent fasting can decrease insulin levels. Insulin can store fat and is closely related to diabetes. It stimulates the body’s secretion of development hormone (HGH), a hormonal agent that helps muscular tissue growth longevity and durability. Intermittent fasting can also stimulate the brain to secrete brain-derived neurotrophic factors and create new brain cells.
Let us initially understand the principles behind hunger in order to better cope with this circumstance. The first thing to comprehend is that hunger is not the simple equation of no food plus time equals more hunger.
The Science Of Intermittent Fasting
In a very thorough series on fasting in his blog called “Intensive Dietary Management”, Dr. Jason Fung pointed out a study.
The study found that when the subjects did not eat anything for 3 days, their ghrelin (hunger hormone) levels remained to decline.
He said: “This implies that although they have actually not eaten anything in the past three days, their hunger decreased more and more.” This accompanies our clinical trail results. The subjects thought they would get more hungry but eventually their hunger completely disappeared ” This is due to the fact that human hunger is controlled by ghrelin, and this hormone comes in waves.
You don’t get more hungrier the longer you go without eating. Your body adapts to your regular eating schedule. In other words, when it’s time to eat, the body will create hunger signs daily on the same time.
The following is a study from the Vienna Medical College,done on subjects undergoing a 33 hour fast . At times when the subject went the longest without food, ghrelin was to lowest. Furthermore, the hormonal level does not increase with the fasting time. Only throughout their normal eat time ghrelin started to increase. It fell back down even though they didn’t eat anything.
For that reason, fasting will most definitely cause hunger and also make people feel uncomfortable. After a few days of fasting, the body will progressively adapt to your new eating schedule. So the feeling of hunger will become less and less up until it completely disappears. This is why many people fasting say that the first 4 days are the hardest. Adjusting to a new diet time is most definitely unpleasant, but the body is extremely adaptable and good at it.
The Importance Salt In Your Diet
Another characteristic of the hormone ghrelin is that it can make people feel salty when they are hungry. This sensation is significant because salt has lots of important functions: The heart needs salt to pump blood properly. It’s an essential component in cell to cell communication and transmission of nerve impulses to and from organs.
Insufficient salt consumption will prevent the regular growth of the body, result in insulin resistance and boost uric acid levels in the body. This will also stimulate oxidative tension in mitochondria and weight gain. The existing standards for reduced salt is not more than 2.3 grams of sodium per day. A research published in the New England Journal Of Medicine discovered that if you consume 3-6 grams of sodium each day, you have a reduced risk of cardiovascular disease and death.
In fact, a low-salt diet is extremely dangerous to health. Fasting needs more salt than usual. Intermittent fasting reduces insulin levels. This is one of the main purposes of this method and is really beneficial to people. Insulin has the effect of “solid” sodium, so the lower the insulin level the more the kidney will release sodium.
Once sodium and other minerals are lost, people will feel tired and hungry. The body don’t want to shed too much sodium. In order to keep sodium, the body will produce more insulin. A study conducted in 1991 found that a low-salt diet increased serum insulin in people. Nobody wants insulin levels to be too high.
How Insulin Influence Hunger
When we eat, the degree of insulin in the body rises. Insulin helps you use carbohydrate for energy or stores it as glycogen. Glycogen is kept in the liver or muscle. When there is excessive glycogen in the body, the incoming carbohydrate will be stored as fat. The quantity of insulin created by the pancreas varies with different foods. After consuming fat, insulin rarely secretes. When you consume carbs without fiber, the quantity of secretion will increase sharply.
The Function Of Insulin In Your Body
The main function of insulin is to help the body take in and also save nutrients. After 4 to 6 hours without eating, insulin levels will drop and sugar levels will also reduce. At this time the pancreas begin to produce glucagon. The impact of this hormone is exactly the opposite of insulin.
Insulin stores energy, glucagon pulls that energy out from your glycogen stores So, if you eat 6 meals a day (that’s every 2 hrs), the pancreas does not produce glucagon, and the body’s glycogen or fat can not be consumed. This will definitely not help you to lose weight.
Researchers found that when animals were injected with insulin, their “meal size” increased significantly. Increased insulin will increase your appetite. If the insulin levels is high and no new sugar is taken, the blood glucose levels will drop. When insulin levels are high, the pancreas does not produce glucagon to convert body fat or glycogen into energy. With high insulin levels, the body can not make use of stored energy. For that reason, insulin will make people feel hungry.
The Power Of Glucagon
The blood sugar level will be high after eating. As you might expects, when animals consume glucagon, they eat much less. For that reason, glucagon is decreasing appetite. After the scientists infused glucose right into the pet’s small intestine, their appetite decreased. Therefore, it is not to say that carbohydrates don’t satiate you to some extent.
Nonetheless, if you eat every two hours, your body will keep producing insulin. The levels will never go low enough for glucagon to do its job. This is why, despite having a bowl of cereal for breakfast and a plate of spaghetti for lunch and be hungry in just a hour or two. These refined carbs boost the body to secrete excess insulin.
So even after all the carbohydrates are processed after the meal, there will still be insulin in the body, making you hungry. This overshooting of insulin explains why if you binge eat at night, you will wake up starving in the morning.
After eating, glucagon will allow you to start running on your stored energy and you will be less hungry. During fasting glucagon will subdue hunger. It will also be helping you power the body by burning your stored glycogen and fat. When glycogen is diminished the body will start to convert fat into energy. This produce a lot of ketone bodies which your body and brain will use for fuel. It’s a common misconception that the brain runs only on glucose.
Reaching Ketosis With Intermittent Fasting
In 1967, George Cahill discovered that two-thirds of the energy utilized by the brain comes from ketone bodies made from fat. Although some procedures in the body are inseparable from glucose, we do not need to eat glucose. Because the body creates glucose from glycerol or lactic acid. This is called gluconeogenesis.
Throughout fasting, glucagon degrees will enhance and ghrelin levels will reduce. This causes people not to get cravings or hunger. If ketones are included, people will not be starving. Some researches have shown that ketone bodies such as beta hydroxybutyrate can also decrease hunger. Due to the fact that they act as a energy source for the body. This is why a ketogenic or low carbohydrate diet has such a wonderful synergy with intermittent fasting. These diet plans can reduce insulin levels and also shed a lot more fat, just like fasting will.
For that reason, I suggest that everybody adjust their diet plan to the following: One that’s high in good fat, fiber, micronutrients, moderate on protein and low in carbohydrate. You could start eating like this before you begin with intermittent fasting. You’ll already be adapted to be getting your energy from fat, so you’ll have less hunger and adapt to intermittent fasting easier.
The Reason Behind Suggested Diet Method
You might be wondering why I mentioned moderate protein. Many people believe that low-carb or ketogenic diet will consist out of a lot protein, but this is not true. Insulin is required to absorb protein, so eating protein will trigger insulin levels to climb. Not only that, if you eat way too much protein, the excess will be broken down into glucose through gluconeogenesis.
By limiting healthy protein intake, the blood sugar levels of diabetics can be reduced by 30%. There’s one last thing about insulin and hunger. It’s how it interacts with leptin, the satiety hormone. When particular foods are consumed, the leptin levels will increase and you will feel more satiated. Nevertheless, excess insulin will stop leptin from transferring a “fulfillment” signal to the brain. So the latter will think that the body is still hungry.
In fact, obesity which is virtually always accompanied by insulin resistance is also accompanied by leptin resistance. If we want to maintain satiety and energy, as opposed to hungry and lethargic, you need to lower insulin levels. Fasting is the best way to lower insulin levels.
Intermittent fasting is hard for the first couple of days. But it’s helpful to know that your body and hormones are working in your favor, making it easier. You can make the whole process smoother. If you get enough salt and minerals, consume high fiber, moderate protein and low carbohydrate.