OTHER HEALTH BENEFITS OF THE 5:2 FAST DIET

Although many people undertake intermittent fasting and the 5:2 Fast Diet in order to lose weight or to help maintain weight, there are many other health benefits. Since the goal of weight loss should be not only to look better but to improve overall health, these benefits should be considered just as important as losing fat or fitting into smaller clothes.

Research about the effects of intermittent fasting is ongoing, but numerous studies indicate that intermittent fasting can have a significant impact on longevity, cognitive function, heart disease, and blood sugar—related issues such as insulin sensitivity and metabolic syndrome.

Insulin-and Blood Sugar-Related Benefits of Intermittent Fasting

In a 2005 study conducted in Denmark, eight healthy men were put on a program of alternateday fasting for fifteen days. At the end of the fifteen days, the men showed a marked improvement in their insulin sensitivity. The researchers explained that this improvement correlated with the theory of the “thrifty gene,” which is that in the Paleolithic era, man frequently had to go days without eating, so our genes adapted to this feast or famine lifestyle. Specifically, certain hormones, such as cortisol, stimulate fat storage to get us by in times of little food.

The researchers commented that the abundance of food today has meant that we don’t undergo fasting periods and this has contributed to the rise of metabolic syndrome or the combination of insulin resistance and obesity (Halberg N et al, 2005). They reported: “This experiment is the first in humans to show that intermittent fasting increases insulin-mediated glucose uptake rates, and the findings are compatible with the thrifty gene concept.”

This study is one of several that suggest the process of fasting is necessary in order to help regulate insulin sensitivity and the ability of the body to use glucose as fuel instead of storing it as fat.

A 2011 study directed by Dr. Benjamin Horne, PhD, MPH, and the director of cardiovascular and genetic epidemiology at the Intermountain Medical Center Heart Institute, found that intermittent fasting had a positive impact on both cholesterol and human growth hormone (HGH) levels.

The study found that intermittent fasting raised the subjects’ total cholesterol. LDL (low-density lipoprotein) or “bad” cholesterol was raised by 14 percent and HDL (high-density lipoprotein) or “good” cholesterol was raised by 6 percent. At first, this may seem like a bad thing, but as Dr. Horne explained, higher total cholesterol actually helps the body utilize fat as energy, which lowers overall body fat. The study further clarified: “Fasting causes hunger or stress. In response, the body releases more cholesterol, allowing it to utilize fat as a source of fuel, instead of glucose. This decreases the number of fat cells in the body, which is important because the fewer fat cells a body has, the less likely it will experience insulin resistance, or diabetes” (Horne BD et al, 2011).

These studies are just the tip of the iceberg in proving that intermittent fasting plans, such as the 5:2 Fast Diet, can have long-term benefits for insulin and blood sugar.

Intermittent Fasting and Heart Disease

Reducing fat and regulating blood sugar and insulin levels are both significant steps to better heart health. But there have been studies that show intermittent fasting can improve heart health and decrease risk of coronary artery disease in other ways as well. One such study was conducted by Dr. Benjamin Horne. In 2012, a study published in the American Journal of Cardiology found that periodic fasting may decrease the risk of both type 2 diabetes and coronary artery disease (Horne BD et al, 2012). These results are promising for those looking to reduce risk of heart disease through intermittent fasting.

Intermittent Fasting and Brain Health

Mark Mattson of the National Institute on Aging has done a great deal of research on intermittent fasting. His findings suggest that intermittent fasting boosts the production of brain-derived neurotrophic factor (BDNF), which is a protein that stimulates brain stem cells to become new neurons. It also protects brain cells from neurological degenerative disorders such as Alzheimer’s and Parkinson’s disease. According to Mattson’s research, intermittent fasting can boost the production of BDNF by anywhere from 50 to 400 percent. In a 2012 Washington Post interview, he discussed the findings on fasting and Alzheimer’s: “In mice engineered to develop Alzheimer’s-like symptoms, alternate-day fasting begun in middle age delayed the onset of memory problems by about six months. This is a large effect, perhaps equivalent to 20 years in humans” (Young, 2012).

Everyone wants to be attractive, to feel fit, and to be more confident in their own skin. These are all things that can be accomplished with the help of the 5:2 Fast Diet. However, the possible long-term and very significant health benefits could be considered the primary appeal of the diet.