Learn the benefits from doing intermittent fasting

We often hear about the benefits of reducing caloric intake to get a longer life. Research has indeed proven that a drastically reduced dietary intake can prolong double the life of rodents, worms, and insects.

Even a 20-year study of rhesus monkeys, a species of close human relative, found that the benefits of the diet turned out to be diverse, ranging from cancer immunity, reduced heart disease, and reduced risk of age-related diseases.
Although many benefits are obtained by reducing the intake of calories, but the question is: who wants to continue to starve all his life? Is there an easier way? Can we get the same benefits but in a way that does not torture?
The answer was there. It is called periodic fasting or intermittent fasting (IF), and is commonly applied to weight lifers, crossfit, and other sports.

"When hearing the word fast, people would usually imagine a week not eating," said Brad Pilon, author of Eat Stop Eat. "But it should not be so, but imagine that we only take a longer time lag between meals."

According to Pilon, IF benefits can be obtained when we at least for 12 hours do not eat anything, except drinking water. Simply put, we can start eating at 8 am, and stop eating at 3 pm. After that just drink water until the next day. That way there is a lag time of more than 12 hours in which we do not include calories in the body.
Although it sounds contrary to the suggestion that it is better to eat less often, this method is believed to make the body more energetic, burn more fat, reduce the chance of heart disease, cancer, and diabetes, and make the body recover faster.
Eating habits like this is actually done by our ancestors who live as a hunter. They do not always get game animals, so there are times to fast. And like them, our bodies are designed to survive such situations.
Is it hard to get used to such a diet? Those who have done it call it an easy thing. Once we do it for a week, then the habit becomes easy. 

Getting fitness as well as muscular body
Another benefit of IF is to reduce fat deposits in the body. We learn that one of the body's fuels is glucose derived from sugar. We get it through foods like sugar, carbohydrates (bread, rice, etc.), as well as soft drinks.

But actually our body has another fuel called ketones. When the body runs out of glucose, then this molecule starts burning the body's natural fat. This happens when we fast, or when the break does not eat. If at that time we also exercise, then the fat burning will be more, so the fat content in our body will be reduced.

Research also shows that growth hormone, which plays a role in muscle formation, also improves performance when the body fasts. This increase in hormone performance proves that the human body is able to adapt to survive for some time without food.
"Some people not only benefit from high fat burning, but also feel more comfortable and stronger when accustomed to fasting," said Jon Haas, a fitness trainer from New Jersey. "They also feel more able to control their bodies, and become mentally stronger. And this is how our body is designed. "
The downside of this fast, is the tendency of people to consume high-calorie foods such as sugar and carbohydrates, once the fasting period is over. This makes sense because after 20 hours of fasting our bodies will indeed try to find food and carbohydrates to replace the lost and to be used if later will not get food again. Even so, according to IF actors, our bodies can be familiarized to consume healthier foods.

Prevent cancer
A study of the human body by the University of California at Berkeley, University of Southern California, Mount Sinai Chicago shows that IF can help prevent the emergence of cancer. The reason, during the fasting of our body cells are in protective mode so as to keep the body from disease attack. In addition, cancer cells will have difficulty developing because their diet, glucose, is not found in the bloodstream when we fast.
 
Longevity and nerve protection
Fasting is an activity that trains our brain just as muscles are trained with exercise, says Mark Mattson, a researcher at the National Institute on Aging. "When the brain is limited in its energy intake, there is a side activity that occurs, ie there are cells protecting it from damage, such as stroke and aging," says Mattson.
"Fasting also increases BDNF, an important protein to protect the body from age-related damage," Mattson continued. "There is also evidence that ketones obtained from fat and used as fuel during fasting, are protective against degenerative diseases such as epilepsy and Alzheimer's."

Get used to fasting
Initially, fasting may feel heavy. What comes to mind is when to eat. But according to Brad Pilon, this method can be very familiarized. Initially we just take two days in a week of fasting, which is not foreign anymore because in Indonesia there is also the habit of fasting Monday Thursday. When you get used to it, then we can add the day, so it becomes five days a week.
Regarding the time is actually up to our habits, whether we want to take the window to eat in the morning until noon, or afternoon until afternoon. The point is to try not to eat our body (calorie foods, which means to drink water) for at least 12 hours every day. The smaller the window to eat, the faster the effect it produces.

"Fat burning starts after 12 to 13 hours of fasting, and peaks after 18 hours," Pilon said. This means that we can hold up to 18 hours without eating, then the process will be more effective.
What about the power to work and exercise? Those who do IF say there is no problem with it. They actually feel more energetic if doing exercises in the period of fasting than when eating before. Of course this does not apply to sports that are endurance, such as running a marathon for example.
Basically, our body can still get the power from another source, namely ketones through fat burning. It's just like moving the battery only.

If you include people who can tolerate hunger for at least 12 hours, then this method is one option to get a healthier body and a longer life. As Benjamin Franklin says: "To get longevity, eat less."