Intermittent fasting has acquired critical notoriety as of late as a useful asset for weight reduction and, generally speaking, well-being improvement. This way to deal with eating includes cycling between times of fasting and eating, fully intent on upgrading the body’s metabolic cycles and advancing maintainable weight reduction. In this thorough aid, we will dive into the science behind Intermittent fasting, investigate different fasting techniques, examine the advantages of Intermittent fasting for weight reduction, and give down-to-earth tips for fruitful execution.

Intermittent fasting, at its center, is a dietary example that spotlights when to eat as opposed to what to eat. It’s anything but an eating routine in the conventional sense but rather an approach to organizing feasts and fasting periods to enhance the body’s regular cycles. By decisively timing times of fasting, Intermittent fasting expects to take advantage of the body’s put-away fat stores for energy, prompting weight reduction and further developed body synthesis.

The fame of intermittent fasting can be credited to its various advantages in weight reduction. Research has demonstrated the way that Intermittent fasting can further develop insulin awareness, lessen aggravation, improve cerebrum capability, and even expand life expectancy. These discoveries have ignited interest among well-being fans and specialists, prompting a flood in examinations investigating the capability of Intermittent fasting as an incredible asset for general well-being improvement.

In this aide, we will give a complete outline of intermittent fasting, beginning with the science behind it. We will investigate what intermittent fasting means for the body’s digestion, the hormonal changes that happen during fasting, and the effect of Intermittent fasting on insulin awareness and fat copying. Understanding the hidden systems will assist us with getting a handle on the genuine capability of intermittent fasting for weight reduction and, by and large, well-being.

Furthermore, we will dive into the various strategies for intermittent fasting, like the famous 16/8 technique, the 5:2 strategy, and substitute-day fasting. We will talk about the advantages and disadvantages of every technique, permitting pursuers to pick the methodology that best suits their singular requirements and way of life.

Maintainable weight reduction is a vital focal point of intermittent fasting, and we will investigate how this dietary example advances long-haul achievement. We will examine the job of calorie limitation and piece control in Intermittent fasting, as well as the effect of fasting on hunger guidelines and food desires. By understanding these elements, pursuers will be furnished with the information to accomplish their weight reduction objectives in a reasonable and sound way.

Besides, we will investigate the extra medical advantages of intermittent fasting and weight reduction. From lessening irritation and further developing glucose control to upgrading heart well-being and cerebrum capability, Intermittent fasting can possibly emphatically affect different parts of general prosperity. We will dive into the logical proof supporting these cases, furnishing pursuers with a complete comprehension of the expected advantages of Intermittent fasting.

To guarantee the effective execution of intermittent fasting, we will give commonsense tips and procedures. From getting everything rolling with intermittent fasting to overseeing yearning and desires during fasting periods, pursuers will acquire significant bits of knowledge to make Intermittent fasting a supportable and pleasant direction for living. Moreover, we will underscore the significance of keeping a decent and nutritious eating regimen during intermittent fasting, guaranteeing that pursuers focus on their general well-being and prosperity.

All in all, this type of fasting is a science-supported way to deal with reasonable weight reduction and, generally speaking, well-being improvement. By figuring out the hidden systems, investigating different fasting techniques, and executing reasonable procedures, people can saddle the force of Intermittent fasting to accomplish their weight reduction objectives and improve their general prosperity. Prior to setting out on any dietary changes, it is dependably fitting to talk with a medical services professional to guarantee reasonableness and security. Presently, how about we plunge into the science behind Intermittent fasting and open its true capacity for powerful weight reduction?

II. The Science Behind Intermittent Fasting

This diet works by taking advantage of the body’s normal metabolic cycles and hormonal changes. By decisively timing times of fasting, the body is compelled to involve putting away fat as a wellspring of energy, prompting weight reduction and further developed body pieces. How about we investigate the science behind Intermittent fasting in more detail?

A. Metabolic Impacts of Intermittent Fasting

1. Insulin Responsiveness: Insulin is a chemical that directs glucose levels and assumes an urgent part in fat capacity. At the point when we eat, insulin levels ascend to assist with shipping glucose into cells for energy. Notwithstanding, consistently high insulin levels can prompt insulin opposition, a condition related to weight gain and metabolic issues. Intermittent fasting has been displayed to develop insulin responsiveness further, permitting the body to utilize insulin all the more successfully and decreasing the gamble of insulin obstruction.

2. Fat Consuming: During fasting periods, the body exhausts its glycogen stores (puts away glucose) and starts separating fat for energy. This cycle, known as lipolysis, prompts expanded fat consumption and can add to weight reduction. Furthermore, Intermittent fasting (I.F.) has been displayed to expand levels of the chemical norepinephrine, which invigorates fat breakdown.

3. Metabolic Rate: As opposed to mainstream thinking, I.F. doesn’t essentially dial back the body’s metabolic rate. As a matter of fact, a few investigations have demonstrated the way that Intermittent fasting can increase metabolic rate, prompting more noteworthy calorie copy in any event during times of rest.

B. Hormonal Changes During Intermittent Fasting

1. Development Chemical: Intermittent fasting has been displayed to build levels of development chemical (GH), a chemical that assumes an urgent part in fat digestion and muscle development. Higher GH levels can upgrade fat consumption and assist with protecting slender bulk during weight reduction.

2. Insulin-Like Development Element 1 (IGF-1): IGF-1 is one more chemical that is affected by Intermittent fasting. While fasting, IGF-1 levels decline, which can decidedly affect cell fix and life span.

3. Ghrelin: Ghrelin is known as the “hunger chemical” since it animates craving. Curiously, studies have shown that ghrelin levels decline during fasting periods, prompting diminished sensations of craving and further developed hunger control.

4. Leptin: Leptin is a chemical that directs craving and satiety. It is delivered by fat cells and signs to the cerebrum when we are full. Intermittent fasting has been displayed to improve leptin awareness, permitting people to all the more likely perceive their body’s yearning and completion prompts.

Understanding the metabolic and hormonal changes that happen during I.F. makes sense of why this approach can be powerful for weight reduction and, by and large, well-being improvement. By enhancing insulin awareness, advancing fat consumption, and tweaking hunger chemicals, intermittent fasting establishes a climate helpful for reasonable weight reduction.

It is critical to take note that while I.F. can be an incredible asset for weight reduction, it may not be reasonable for everybody. People with specific ailments, like diabetes or dietary problems, ought to talk with a medical services professional prior to beginning Intermittent fasting. Also, pregnant or breastfeeding ladies ought to try not to be quick to guarantee sufficient supplement admission for them as well as their children.

In the following segment, we will investigate the various techniques for I.F., permitting pursuers to pick the methodology that best suits their requirements and way of life. Remain tuned for an inside-and-out conversation on the well-known 16/8 strategy, the 5:2 technique, and substitute day fasting.

III. Various Strategies for Intermittent Fasting

I.F. offers adaptability concerning the fasting and eating windows, permitting people to pick a technique that lines up with their way of life and inclinations. How about we investigate the most widely recognized strategies for intermittent fasting exhaustively?

A. 16/8 Strategy

The 16/8 strategy, otherwise called the Leangans convention, is one of the most famous types of intermittent fasting. It includes fasting for 16 hours and limiting eating to an 8-hour window every day. For instance, an individual might decide to eat between 12 pm and 8 pm, fasting for the leftover 16 hours.

The 16/8 strategy is somewhat simple to execute as it is considered a short-term quick. Many individuals find it advantageous to skip breakfast and begin their eating window later in the day. During the fasting time frame, people can drink sans-calorie refreshments like water, dark espresso, or homegrown tea to assist with overseeing hunger.

B. 5:2 Strategy

The 5:2 strategy includes eating ordinarily for five days of the week and limiting calorie admission to 500-600 calories for two non-sequential days. On fasting days, people can decide to spread their calories over the course of the day or consume them in a couple of dinners. It is vital to take note that the attention on fasting days is calorie limitation as opposed to finishing fasting.

The 5:2 strategy offers adaptability as far as picking fasting days that line up with one’s timetable and inclinations. A few people like to have their fasting days on work days, while others pick the ends of the week. It is fundamental to guarantee that the non-fasting days are adjusted and nutritious to help general well-being and prosperity.

C. Intermittent Day Fasting

Intermittent day fasting includes switching back and forth between fasting days and normal eating days. On fasting days, people consume not very many calories (around 500-600 calories) or totally quick, while on customary eating days, they eat regularly. This strategy can be more moving for people because of the extended fasting time frames, yet it tends to be powerful for weight reduction and further developing insulin responsiveness.

There are various varieties of intermittent day fasting, for example, changed substitute day fasting, where people consume around 25% of their day-to-day calorie needs on fasting days. This approach can make fasting days more sensible while also giving a portion of the advantages of Intermittent fasting.

D. Different Strategies

Notwithstanding the 16/8, 5:2, and substitute day fasting strategies, there are a few different varieties of Intermittent fasting that people can investigate. These include:

1. Eat-Stop-Eat: This strategy includes fasting for 24 hours on more than one occasion per week. For instance, an individual might decide to quit supper one day until supper the following day.

2. OMAD (One Feast a Day): As the name recommends, this strategy includes eating just a single dinner daily, ordinarily inside a one-hour window. The fasting time frame goes on for 23 hours.

3. Fighter Diet: The Hero Diet includes fasting for 20 hours and eating one enormous dinner at night. During the fasting time frame, people can consume modest quantities of crude products of the soil, as well as protein-rich bites.

It is critical to pick an intermittent fasting strategy that lines up with one’s way of life, inclinations, and well-being objectives. A few people might find it supportive to try different things with various strategies to find the one that turns out best for them. It is additionally critical to pay attention to one’s body and make changes on a case-by-case basis.

In the following area, we will examine the advantages of intermittent fasting for weight reduction. Remain tuned to figure out how Intermittent fasting can assist people with accomplishing their weight reduction objectives in a practical and solid way.

IV. Advantages of Intermittent Fasting for Weight Reduction

Intermittent fasting has acquired notoriety as a compelling apparatus for weight reduction. By decisively timing times of fasting, people can take advantage of their body’s put-away fat saves and advance manageable weight reduction. How about we investigate the advantages of Intermittent fasting for weight reduction in more detail?

A. Calorie Limitation and Part Control

One of the essential reasons intermittent fasting is compelling for weight reduction is its innate calorie limitation. By restricting the eating window or diminishing calorie admission on fasting days, people normally consume fewer calories. This calorie deficiency can prompt weight reduction over the long run [1].

Moreover, intermittent fasting can assist people with rehearsing segment control. With a restricted eating window, people might find it simpler to control their part sizes and settle on more careful food decisions. This can forestall gorging and add to weight reduction.

B. Hunger Guideline and Food Desires

Intermittent fasting has been displayed to affect hunger guidelines and food desires decidedly. During fasting periods, ghrelin, the appetite chemical, diminishes, prompting decreased sensations of craving. This can make it more straightforward to stick to a calorie-confined eating plan and stay away from superfluous nibbling or indulging [2].

Moreover, intermittent fasting has been found to improve leptin responsiveness. Leptin is a chemical that signs into the cerebrum when we are full. By upgrading leptin awareness, people can more likely perceive their body’s appetite and completion prompts, prompting more adjusted and controlled dietary patterns.

C. Fat Consuming and Metabolic Advantages

Intermittent fasting advances fat copying by taking advantage of the body’s put-away fat stores for energy. During fasting periods, when glycogen stores are drained, the body begins separating fat through a cycle called lipolysis. This can prompt huge weight reduction and further develop body structure [3].

In addition, intermittent fasting has been displayed to increment metabolic rate, prompting more noteworthy calorie consumption in any event during times of rest. This can additionally add to weight reduction and assist people with accomplishing their objectives all the more productively.

D. Insulin Awareness and Glucose Control

Insulin responsiveness plays a vital part in the weight of the executives and well-being. Intermittent fasting has been found to develop insulin awareness further, permitting the body to utilize insulin even more and diminishing the gamble of insulin opposition. This can assist with directing glucose levels and forestall unnecessary fat stockpiling [4].

By further developing insulin awareness, intermittent fasting can likewise assist individuals with better dealing with their sugar admission. When joined with a fair and nutritious eating regimen, intermittent fasting can uphold stable glucose levels and forestall spikes and crashes that can prompt gorging and weight gain.

E. Sustainable Weight Reduction

One of the critical advantages of intermittent fasting for weight reduction is its true capacity for long-haul achievement. Unlike prohibitive eating regimens that frequently lead to weight recovery, intermittent fasting can be practical and effectively integrated into one’s way of life. It doesn’t need severe food limitations or steady calorie counting, making it more sensible and agreeable for some people.

Moreover, intermittent fasting can assist people in fostering a better relationship with food. By rehearsing careful eating and paying attention to their body’s yearning and completion signs, people can go with more adjusted and feeding food decisions. This can add to reasonable weight reduction and, by and large, prosperity.

It is essential to take note that while intermittent fasting can be a successful instrument for weight reduction, it’s anything but an enchanted arrangement. It ought to be joined with a decent and nutritious eating regimen, customary active work, and another solid way-of-life propensity for ideal outcomes. Moreover, it is dependably prudent to talk with a medical services professional prior to beginning any new dietary or weight reduction routine.

Taking everything into account, intermittent fasting offers various advantages for weight reduction. By advancing calorie limitation, hunger guidelines, fat consumption, and further developed insulin responsiveness, intermittent fasting can assist people with accomplishing their weight reduction objectives in a practical and sound way. An adaptable and versatile methodology can be custom-made to individual inclinations and ways of life. With regular execution and direction, intermittent fasting can be an amazing asset for long-haul weight the board and, by and large, prosperity.

V. Other Health Benefits of Intermittent Fasting

In addition to its effectiveness for weight loss, intermittent fasting has been associated with a range of other health benefits. Let’s explore some of these benefits in more detail.

A. Improved Heart Health

Intermittent fasting has been shown to have positive effects on various risk factors for heart disease. Studies have found that intermittent fasting can lead to reductions in blood pressure, total cholesterol levels, and triglyceride levels [5]. These improvements in cardiovascular health markers can help reduce the risk of heart disease and improve overall heart health.

B. Enhanced Brain Function

Intermittent fasting has been found to have neuroprotective effects and may help improve brain function. Animal studies have shown that intermittent fasting can increase the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of neurons [6]. Higher levels of BDNF have been associated with improved cognitive function and a reduced risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s [7].

C. Reduced Inflammation

Chronic inflammation is a common underlying factor in many chronic diseases, including obesity, diabetes, and cardiovascular disease. Intermittent fasting has been shown to reduce markers of inflammation in the body [8]. By reducing inflammation, intermittent fasting may help lower the risk of developing these chronic diseases and improve overall health.

D. Improved Blood Sugar Control

Intermittent fasting has been found to improve insulin sensitivity and blood sugar control [9]. This can be particularly beneficial for individuals with prediabetes or type 2 diabetes. By improving insulin sensitivity, intermittent fasting can help regulate blood sugar levels and reduce the need for insulin medication [9].

E. Longevity and Cellular Health

Intermittent fasting has been linked to increased lifespan and improved cellular health. Animal studies have shown that intermittent fasting can activate certain cellular repair mechanisms and increase the production of antioxidants [8]. These effects may help protect against age-related diseases and promote longevity.

F. Autophagy

Autophagy is a cellular process in which damaged or dysfunctional cells are broken down and recycled. Intermittent fasting has been found to stimulate autophagy, which can help remove damaged cells and promote cellular renewal [9]. This process may have anti-aging effects and contribute to overall health and well-being.

It is important to note that while there is promising research on the health benefits of intermittent fasting, more studies are needed to understand its long-term effects and potential risks fully. Additionally, intermittent fasting may not be suitable for everyone, especially individuals with certain medical conditions or those who are pregnant or breastfeeding. It is always advisable to consult with a healthcare professional before starting any new dietary or fasting regimen.

In conclusion, intermittent fasting offers not only weight loss benefits but also a range of other health benefits. From improved heart health and brain function to reduced inflammation and enhanced blood sugar control, intermittent fasting has the potential to improve overall health and well-being. However, more research is needed to understand the mechanisms behind these benefits fully and to determine the optimal fasting protocols for different individuals and health conditions.

VI. Tips for Successful Intermittent Fasting

Intermittent fasting can be a powerful tool for weight loss and overall health, but it may require some adjustment and planning to ensure success. Here are some practical tips to help you get started with intermittent fasting, manage hunger and cravings during fasting periods, and maintain a balanced and nutritious diet.

A. Practical advice for getting started with intermittent fasting

1. Start gradually: If you’re new to intermittent fasting, it can be helpful to ease into it by gradually increasing the fasting window over time. Begin with a shorter fasting period, such as 12 hours, and gradually increase it to your desired fasting window.

2. Choose the right fasting method for you: There are various methods of intermittent fasting, so choose one that aligns with your lifestyle and preferences. Experiment with different fasting and eating windows to find what works best for you.

3. Stay hydrated: During fasting periods, it’s important to stay hydrated. Drink plenty of water, herbal tea, or other non-caloric beverages to help curb hunger and maintain hydration [10].

4. Plan your meals: Plan your meals in advance to ensure you have nutritious and satisfying options available during your eating window. This can help prevent impulsive food choices and overeating.

B. Strategies for managing hunger and cravings during fasting periods

1. Stay busy: Keep yourself occupied during fasting periods to distract yourself from hunger. Engage in activities that you enjoy, such as reading, exercising, or spending time with friends and family.

2. Drink black coffee or tea: Coffee and tea can help suppress appetite and provide a temporary energy boost during fasting periods. Opt for black coffee or unsweetened tea to avoid adding unnecessary calories [11].

3. Include fiber and protein in your meals: Fiber and protein are known to promote satiety and help you feel fuller for longer. Include plenty of fruits, vegetables, whole grains, and lean proteins in your meals to help manage hunger and cravings [12].

4. Practice mindful eating: When it’s time to break your fast, take the time to savor and enjoy your meals. Eat slowly, paying attention to your body’s hunger and fullness cues. This can help prevent overeating and promote a healthier relationship with food.

C. Guidance on maintaining a balanced and nutritious diet while intermittent fasting

1. Focus on nutrient-dense foods: During your eating window, prioritize nutrient-dense foods that provide essential vitamins, minerals, and antioxidants. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals to ensure you’re getting a well-rounded diet [13].

2. Avoid excessive processed foods: While intermittent fasting allows for flexibility in food choices, it’s important to limit the consumption of processed and high-sugar foods. These foods can lead to energy crashes and cravings, making it harder to stick to your fasting schedule.

3. Be mindful of portion sizes: Even during your eating window, it’s important to practice portion control. Pay attention to your body’s hunger and fullness cues and aim for balanced meals that include a mix of macronutrients.

4. Consider nutrient timing: Some individuals find it beneficial to time their nutrient intake around their workouts. Consuming a balanced meal or snack containing carbohydrates and protein before and after exercise can help support muscle recovery and energy levels [14].

Remember, it’s important to listen to your body and make adjustments as needed. If you experience any adverse effects or have specific dietary needs, consult with a healthcare professional or registered dietitian before starting intermittent fasting.

VII Are you ready to embrace the Power of Intermittent Fasting?

I am thrilled to present to you a sample one-week intermittent fasting program that includes recommended food types and an exercise routine. This program aims to assist you in embarking on your intermittent fasting journey and promoting your overall health and well-being.

But that’s not all! We have an exciting announcement to make. We will soon be launching a free book on intermittent fasting. By subscribing, you will be among the first to receive this valuable resource at no cost.

So, without further ado, let’s delve into the details of this one-week intermittent fasting program and take a step towards a healthier lifestyle.

Day 1:

– Fasting period: 16 hours

– Eating window: 8 hours

– Recommended food types: During the eating window, focus on whole, nutrient-dense foods such as lean proteins (chicken, fish, tofu), fruits, vegetables, whole grains, and healthy fats (avocado, nuts, olive oil).

– Exercise routine: 30 minutes of moderate-intensity cardio, such as brisk walking or cycling.

Day 2:

– Fasting period: 16 hours

– Eating window: 8 hours

– Recommended food types: Include a mix of lean proteins, vegetables, and whole grains in your meals. Consider adding some healthy fats like nuts or seeds.

– Exercise routine: Strength training session focusing on major muscle groups, such as squats, lunges, push-ups, and planks.

Day 3:

– Fasting period: 16 hours

– Eating window: 8 hours

– Recommended food types: Prioritize plant-based proteins like beans, lentils, and quinoa. Include a variety of colorful vegetables and whole grains.

– Exercise routine: Rest day or light stretching and yoga session for relaxation and flexibility.

Day 4:

– Fasting period: 16 hours

– Eating window: 8 hours

– Recommended food types: Incorporate fatty fish like salmon or sardines for omega-3 fatty acids. Include leafy greens, cruciferous vegetables, and whole grains.

– Exercise routine: High-intensity interval training (HIIT) workout, alternating between intense bursts of exercise and short recovery periods

Day 5:

– Fasting period: 16 hours

– Eating window: 8 hours

– Recommended food types: Focus on lean proteins, such as chicken or turkey breast, along with a variety of vegetables and whole grains.

– Exercise routine: 45 minutes of moderate-intensity cardio, such as jogging or swimming.

Day 6:

– Fasting period: 16 hours

– Eating window: 8 hours

– Recommended food types: Include a mix of lean proteins, colorful vegetables, and healthy fats. Consider incorporating fermented foods like yogurt or sauerkraut for gut health.

– Exercise routine: Active rest day with a leisurely walk or gentle yoga session.

Day 7:

– Fasting period: 16 hours

– Eating window: 8 hours

– Recommended food types: Prioritize whole, unprocessed foods like lean proteins, vegetables, fruits, whole grains, and healthy fats.

– Exercise routine: Outdoor activity such as hiking or cycling for 60 minutes.

Remember, this is just a sample and can be adjusted to fit your preferences and schedule. It’s important to listen to your body and make modifications as needed. Additionally, consult with a healthcare professional or registered dietitian before starting any new diet or exercise program.

The Mediterranean Diet stands as another renowned dietary approach. For those intrigued, I recommend exploring the following blog for more details: “The Mediterranean Diet – A Sustainable Approach to Weight Loss + 3 Recipes“

VIII. Conclusion

Intermittent fasting is a popular and effective approach for weight loss and overall health improvement. It involves alternating periods of fasting and eating, which can help promote fat burning, improve metabolic health, and provide a range of other health benefits.

Through its effects on insulin levels, intermittent fasting can facilitate weight loss by promoting fat breakdown and reducing calorie intake. It can also help improve insulin sensitivity, blood sugar control, and various risk factors for heart disease. Additionally, intermittent fasting has been associated with enhanced brain function, reduced inflammation, improved cellular health, and increased lifespan.

When starting intermittent fasting, it is important to choose a fasting method that suits your lifestyle and preferences. Gradually increasing the fasting window and staying hydrated can help ease the transition. Managing hunger and cravings during fasting periods can be achieved through staying busy, drinking black coffee or tea, and including fiber and protein in your meals.

Maintaining a balanced and nutritious diet during the eating window is crucial for overall health. Prioritizing nutrient-dense foods, avoiding excessive processed foods, practicing portion control, and considering nutrient timing can help support your health goals.

It is important to note that intermittent fasting may not be suitable for everyone, especially individuals with certain medical conditions or those who are pregnant or breastfeeding. It is always advisable to consult with a healthcare professional before starting any new dietary or fasting regimen.

In conclusion, intermittent fasting is a flexible and effective approach for weight loss and overall health improvement. With its numerous health benefits and customizable methods, intermittent fasting can be a sustainable and enjoyable way to achieve your health goals. By incorporating intermittent fasting into your lifestyle, you can take control of your health and well-being.

References:

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2. Rafael de Cabo, Mark P Mattson (2019). Effects of Intermittent Fasting on Health, Aging, and Disease. New England Journal of Medicine, 381(26), 2541-2551. https://pubmed.ncbi.nlm.nih.gov/31881139/

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4. Varady, K. A., Bhutani, S., Klempel, M. C., Kroeger, C. M., & Trepanowski, J. F. (2013). Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial. Nutrition Journal, 12(1), 1-9. https://pubmed.ncbi.nlm.nih.gov/24215592/

5. Antoni, R., Johnston, K. L., Collins, A. L., & Robertson, M. D. (2018). Effects of intermittent fasting on glucose and lipid metabolism. Proceedings of the Nutrition Society, 77(3), 275-286. https://pubmed.ncbi.nlm.nih.gov/28091348/

6. Mattson, M. P., & Wan, R. (2005). Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. The Journal of Nutritional Biochemistry, 16(3), 129-137. https://www.sciencedirect.com/science/article/pii/S095528630400261X

7. Vasconcelos, A. R., Yshii, L. M., Viel, T. A., Buck, H. S., & Viel, T. A. (2014). Intermittent fasting attenuates lipopolysaccharide-induced neuroinflammation and memory impairment. Journal of Neuroinflammation, 11(1), 1-12. https://pubmed.ncbi.nlm.nih.gov/24886300/

8.  Longo, V. D., & Mattson, M. P. (2014). Fasting: molecular mechanisms and clinical applications. Cell Metabolism, 19(2), 181-192. https://pubmed.ncbi.nlm.nih.gov/24440038/

9. Rubinsztein, D. C., Mariño, G., & Kroemer, G. (2011). Autophagy and aging. Cell, 146(5), 682-695. https://pubmed.ncbi.nlm.nih.gov/21884931/

10. Ganesan, K., Habboush, Y., & Sultan, S. (2018). Intermittent Fasting: The Choice for a Healthier Lifestyle. Cureus, 10(7), e2947. https://pubmed.ncbi.nlm.nih.gov/30202677/

11. Antoni, R., Johnston, K. L., Collins, A. L., & Robertson, M. D. (2018). Effects of intermittent fasting on glucose and lipid metabolism. Proceedings of the Nutrition Society, 77(3), 275-286. https://pubmed.ncbi.nlm.nih.gov/28091348/

12. Slavin, J. L., & Lloyd, B. (2012). Health benefits of fruits and vegetables. Advances in Nutrition, 3(4), 506-516. https://advances.nutrition.org/article/S2161-8313(22)01026-2/fulltext

13. Schwingshackl, L., & Hoffmann, G. (2014). Diet quality as assessed by the Healthy Eating Index, the Alternate Healthy Eating Index, the Dietary Approaches to Stop Hypertension score, and health outcomes: a systematic review and meta-analysis of cohort studies. Journal of the Academy of Nutrition and Dietetics, 114(5), 780-800. https://pubmed.ncbi.nlm.nih.gov/25680825/

14. Tipton, K. D., & Witard, O. C. (2007). Protein requirements and recommendations for athletes: relevance of ivory tower arguments for practical recommendations. Clinical Nutrition, 28(6), 748-756. https://pubmed.ncbi.nlm.nih.gov/17241913/