Either Simple Fasting or Intermittent fasting both are awesome. The goal is to systematically starve the body long enough to trigger fat burning process. When done correctly, fasting or intermittent fasting can help lose weight, lower blood pressure and cholesterol, prevent or control diabetes, and improve brain’s health.

When we take a meal, then during digestion process, carbohydrates in food brokes down into glucose. Glucose get absorbed through the intestinal wall into the bloodstream and is transported to various organs for being served as the major energy source. If we have eaten more than required then this excess glucose is detected by brain and soon, insulin level starts increasing to shift this extra glucose out of the blood to maintain normal blood glucose levels, because blood glucose level above or below normal range is harmful. Insulin changes and modifies several metabolic pathways so that this excess glucose can be stored for later use.

In the liver, glucose is first converted into glycogen to be stored in liver and muscles as glycogen reserves. When glycogen reserves become full then extra glucose is converted into fatty acids ( and then fatty acids into triglycerides ). Then this triglyceride comes into blood stream and then transported with insulin into the adipose tissue to be stored as fat.

In between meals, when the body is in the fasting state ( low energy state ), then this is detected by brain and so the hormone glucagon comes into action. So glucagon starts converting the stored glycogen into glucose. And this glucose is utilized by body to produce energy. Insulin is the hormone required for taking glucose into the cells ( skeletal muscles, cardiac muscles and other cells of body ) for enegy production process in the mitochondia ( power house of cell ). Insulin level is regulated by the amount of glucose in the blood, that is, high after a meal and low between meals.

Typically, an inactive person takes about10 to 12 hours to use up the glycogen stores, although someone who exercises may do so in much less time.

After glycogen reserves in liver and muscles depleted, then glucagon hormone starts mobilizing the fatty acids out of adipocytes ( fat cell ) into the blood stream. From blood stream this released fatty acids enters into the liver. In the liver fatty acids undergoes beta oxidation to produce energy. Thus, if the fasted state lasts long enough, the body continues to burn fat for energy and loses that extra fat.

Note : Eating frequently or Over eating increases the blood insulin levels, because higher the blood glucose levels, higher will be the insulin. Eating throughout the day keeps insulin levels high most of the time. Constant high blood insulin levels may de-sensitize body tissues, causing insulin insensitivity- the hallmark of prediabetes and diabetes type 2.

Fasting helps to keep insulin levels low, reducing diabetes risks.

• Fasting, however, is not for everyone. fasting should not be attempted by :- children and teens-
• pregnant or breastfeeding women-
• people with eating disorders, diabetes type1, advanced diabetes, or some other medical problems-
• people who are underweight

Fasting can also be unsafe if overdone, or if not done correctly. There are several approaches to intermittent fasting, but

For intermittent fasting to be safe and effective, it must be combined with balanced meals that provide good nutrition. It is important to stay hydrated, and know your physical limits while fasting. The fast must be broken slowly. Overeating after fast, especially of unhealthy foods, must be avoided.