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What is Intermittent Fasting?

Intermittent fasting can also be called “intermittent energy restriction,” and it is becoming a widely accepted method of losing weight and staying healthier. It involves an alternated cycle of minimal to zero-calorie intake, followed by a period of eating.

Here are some science-backed facts regarding intermittent fasting:

Intermittent Fasting Facts:

• Intermittent fasting helps lose weight. This is perhaps the most important reason why many people will try an intermittent fasting diet. It achieves weight loss by increasing the body’s metabolic rate and fat burning.
• Intermittent fasting reduces your risk of type 2 diabetes by reducing insulin resistance and significantly lowering the levels of blood sugar.
• It is beneficial for the heart. This is achieved by improving the various risk factors of heart disease, such as lower cholesterol and blood triglyceride levels, lower blood pressure, and inflammatory markers.
• It increases the brain hormone BDNF (brain-derived neurotrophic factor) which is a natural antidepressant.
• Studies suggest it reduces one’s cancer risk. This is from promising research carried out on other animals.
• It is a good management strategy for osteoarthritis, rheumatoid arthritis, and joint pains, as the loss of weight reduces the burden on the joints.
• When compared to other diet plans, studies suggest that intermittent fasting offers better benefits for people with medical conditions that are associated with inflammation. These include Alzheimer’s disease, Multiple sclerosis, and Asthma.
So, if you are looking to get with the program, here are a few suggestions for an effective intermittent fasting diet and schedule plans that you will find useful:

METHOD #1: THE 12 – HOUR FAST

Clinical studies show that if you withhold from eating for 10-16 hours, the body starts to burn up its fat stores to use as a source of energy. This metabolic state is known as ketosis and can help you lose weight.

METHOD #2: THE 16:8 RULE

This method is for those who have tried out the 12-hour fast and are not satisfied with the outcome. In this case, the fasting will be for 16 hours, giving you an open window of 8 hours to eat your meals. This technique is very effective for managing obesity and diabetes.

METHOD #3: THE TWO DAYS A WEEK FAST

With this method, you are allowed to eat whatever you would like for 5 days a week. However, you must also include a two-day fasting period within your week, where you will only consume a maximum of 400-600 calories per day. The fasting days do not have to be consecutive.

With this method, as important as the fasting days are, it is equally vital to make sure that every meal counts. A good dietary plan and healthy food options are just as important, if not more, than the fast itself.

• Always remember to drink a lot of water at all times. Water is calorie-free!
• Choose food options that have a high volume of fiber and low-calorie counts (such as vegetables and fruits).
• On your off days, speed up your results exponentially by eating nutritious food instead of junk. The foods you eat should be rich in vitamins and minerals. If you can afford all natural and 100% standardized extracts, this is even better.

Overall, intermittent fasting can provide many benefits and be an effective means of losing weight and generally improving your health.

References:

1.) https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

2.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3833266/

3.) https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

4.) https://www.scientificamerican.com/article/how-good-a-diet-is-intermittent-fasting/

5.) https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634

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Ascorbic Acid, widely known as Vitamin C, is the most effective component that our body needs to strengthen our immune system. It is an all-natural nutrient that is easily available in diet and dietary supplements made of 100% standardized extracts. 

Vitamin C has strong anti-inflammatory properties as it activates the immune system by boosting the formation of cell that allows the body to fight different infection and inflammatory conditions. 

Studies have proved that an adequate intake of around 100-200mg Vitamin C per day is sufficient to maintain an optimized level of immune cells to fight diseases like rheumatoid arthritis, dementia, skin conditions, respiratory infections, etc.

5 Ways Vitamin C Boosts Your Immunity

Though Vitamin C is beneficial in improving our immune system, that’s not all it does. Here is a list of other important benefits of Vitamin C:

          1.) Growth and Tissue Repair

Vitamin C not only heals your wounds faster but also helps in maintaining healthy bones, skin, and teeth. It is particularly advantageous for people with osteoarthritis as it promotes cartilage growth and reduces joint pain. A demonstration was carried out in the lab where Vitamin C and magnesium collectively reduced the severity of joint destruction.

          2.) Fight A Common Cold

Though Vitamin C does not prevent you from catching a cold, it surely helps you combat the symptoms like a runny nose and congested chest. It has also been demonstrated that vitamin C reduces the duration of the cold.

          3.) Control Of High Blood Pressure

Vitamin C is a diuretic and removes the extra salt and water from your body and dilates the blood vessels. This eventually reduces high blood pressure, especially in salt induced-hypertension.

          4.) Reduce The Risk Of Heart Attack

Vitamin C has strong anti-oxidizing abilities, which can help fight systemic inflammation. It also reduces the LDL cholesterol level, which is the core reason behind heart diseases that eventually lead to heart attacks.

          5.) Treating Iron Deficiency

Vitamin C is typically beneficial for vegetarians as it helps absorb non-heme iron from the vegetables. Treating iron deficiency is important for the normal production of blood cells in the body. An algorithm was developed that showed that intake of 100mg Vitamin C improved Vitamin C absorption by 67%

The Bottom Line

Vitamin C is the most efficient immunity booster with multiple other health benefits, like preventing chronic diseases and aging with minimum diseases. Vitamin C is a water-soluble vitamin and can easily be consumed in raw fruits and vegetables. In the case of increased metabolic demands, supplements are widely available and even recommended.

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References:

1.) Moore, Marisa. “How Vitamin C Supports a Healthy Immune System.” EatRight www.eatright.org/food/vitamins-and-supplements/.

2.) Raman, Ryan. “7 Impressive Benefits of Vitamin C Supplements.” Healthline, Healthline Media, 19 Feb. 2020. www.healthline.com/nutrition/.

3.) Ströhle A, Hahn A. Vitamin C und Immunfunktion [Vitamin C and immune function]. Med Monatsschr Pharm. 2009;32(2):49-56.