High blood sugar and cholesterol? Study shows how intermittent fasting can help

Intermittent fasting is known to have many health benefits, but often people follow this dietary pattern to lose or maintain weight. Intermittent fasting basically involves alternating periods of eating and fasting. You get a specified eating window in which you are allowed to eat, and when you enter the fasting window, you don’t eat much and stick to basics like drinking water, black coffee or black tea without sugar. Live. A recent study has found health benefits of intermittent fasting for adults with metabolic syndrome — a group of health conditions that includes high blood pressure, elevated blood sugar, abnormal cholesterol or triglyceride levels and abdominal obesity. Such conditions exist in more than 1 billion people worldwide, increasing the risk of diabetes, heart disease and/or stroke.

intermittent fasting health benefits

According to a new study from the Salk Institute and the University of California at San Diego, adults with metabolic syndrome can improve their health by limiting their daily eating to eight to 10 hours.

Researchers divided 108 prediabetic adults with metabolic syndrome into two groups and had only one of them follow intermittent fasting. For this study, the average eating window for the fasting group was 9:14 a.m. to 6:59 p.m. After providing nutritional counseling to both groups, researchers found that the study participants who followed intermittent fasting lost more fat and had better blood sugar control. Compared to the other group.
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The researchers say only one person in the fasting group reported negative side effects such as irritability, fatigue, and difficulty concentrating. Their findings were published in Annals of Internal Medicine.

Who should avoid intermittent fasting?

While intermittent fasting can be beneficial for many people, some individuals should approach it with caution or avoid it altogether. Nutritionist Shikha Gupta explained in an Instagram post that people with certain health problems should avoid this eating pattern. To keep an eye:

1. If you are constantly struggling with acidity: “If you have a sensitive gut and suffer from frequent acidity, fasting for a long period of time may not be ideal,” the nutritionist said.

2. If you have a cortisol imbalance: Nutritionist Shikha said, “Individuals with high or low cortisol levels should prioritize regular meals, preferably within an hour of waking up. Long fasting intervals can trigger cortisol release as a protective mechanism, “Which can lead to muscle loss, reduced stress tolerance and potentially sleep disruption.” Gupta.

3. If you have thyroid problems: “Dysfunctional thyroid function requires the support of a balanced meal containing carbs, proteins, fats and essential micronutrients at regular intervals, ideally every three hours,” the nutritionist said. Long periods of time between meals can hinder metabolism in these cases.

3 Tips to Follow During Intermittent Fasting

Here are some tips to keep in mind while following intermittent fasting:

1. Break your fast with moderately sized meals

Breaking your fast by consuming excessive amounts of junk food can prove counterproductive. Make sure you break your fast with healthy food in moderate amounts.

2. Keep your diet nutritious

Include healthy fats, proteins, and fresh vegetables in your diet while following intermittent fasting. You can also include healthy carbs from foods like brown rice, sweet potatoes, etc.
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3. Eat small meals several times a day

Instead of eating a heavy meal all at once, divide your food intake into three or four smaller meals. Eating more frequently will improve your metabolism and also prevent you from overeating at once or feeling extremely hungry throughout the day.

If followed correctly, intermittent fasting can be healthy for some individuals. Consult a doctor or nutritionist for personalized guidance.

Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.