Despite its recent surge in popularity, fasting is a practice that dates back centuries and plays a central role in many cultures and religions.
Defined as abstinence from all or some foods or drinks for a set period, there are many different ways of fasting.
Generally, most fasts are performed over 24–72 hours.
Intermittent fasting, on the other hand, involves cycling between periods of eating and fasting, ranging from a few hours to a few days at a time.
Fasting can have health benefits, such as increased weight loss and better brain function.
Here are eight health benefits of fasting — backed by science.
Several studies have found that fasting may improve blood sugar control, which may be helpful for those at risk of developing diabetes.
A 2023 study of 209 people found intermittent fasting 3 days per week can reduce the risk of type 2 diabetes by increasing insulin sensitivity.
Decreasing insulin resistance can increase your body’s sensitivity to insulin, allowing it to transport glucose from your bloodstream to your cells more efficiently.
Coupled with the potential blood sugar-lowering effects of fasting, this could help keep your blood sugar steady, preventing spikes and crashes in your blood sugar levels.
A 2022 review of researchTrusted Source notes that intermittent fasting and time-restricted feeding may reduce risk factors associated with metabolic syndrome, a group of five risk factors that increase the likelihood of type 2 diabetes, heart disease, and stroke.
However, additional studies are still needed to compare the effects of fasting with restricting calories.
While acute inflammation is a natural immune process used to help fight off infections, chronic inflammation can seriously affect your health.
Research Trusted Source shows that inflammation may be involved in the development of chronic conditions, such as heart disease, cancer, and rheumatoid arthritis.
Some studies have found that fasting can help decrease levels of inflammation and promote better health.
One 2022 review Trusted Source of 18 studies found that intermittent fasting could significantly reduce levels of C-reactive protein, which is a marker of inflammation.
A small studyTrusted Source discovered that practicing intermittent fasting for 1 year was more effective at decreasing levels of inflammation and reducing certain risk factors for heart disease compared to a control group.
Heart disease is considered the leading cause of death worldwide, accounting for an estimated 19 million Trusted Source deaths globally in 2020.
Switching up your diet and lifestyle is one of the most effective ways to reduce your risk of heart disease.
Some research has found that incorporating fasting into your routine may be especially beneficial for heart health.
One review Trusted Source revealed that alternate-day fasting could reduce levels of total cholesterol and several risk factors for heart disease in people with overweight compared to a control group.
Another review Trusted Source showed that alternate-day fasting could significantly decrease blood pressure, as well as levels of blood triglycerides, total cholesterol, and LDL (bad) cholesterol.