KUWAIT CITY, April 22: Intermittent fasting has gained popularity as a highly beneficial dietary regimen often likened to a miracle. This approach involves restricting food consumption to a narrow window of time each day, typically around 6-8 hours, akin to the fasting observed during Ramadan, except consuming calorie-free beverages during fasting periods, reports Al- Qabas daily. However, reaping the benefits of intermittent fasting necessitates complementing it with a balanced diet and regular exercise. Numerous studies have highlighted the remarkable health advantages associated with adhering to intermittent fasting guidelines.

These benefits include alterations in gene expression linked to longevity and immunity, leading to enhanced longevity and immune function. Additionally, intermittent fasting promotes metabolic health by bolstering insulin sensitivity and mitigating oxidative stress, inflammation, and cardiovascular risk factors. Furthermore, it enhances mental wellbeing by elevating levels of a hormone known to safeguard against depression and other mental health conditions. Clinical nutritionist Sheikha Ahmed Al-Qallaf affirms the benefits of intermittent fasting, citing both clinical experience and study findings. She emphasizes its significance as a recommended dietary pattern, underscoring its effectiveness in facilitating weight loss, improving overall health -- particularly heart health and insulin sensitivity—and enhancing cognitive function. Moreover, intermittent fasting demonstrates a favorable impact on blood sugar regulation and the management of type 2 diabetes. Some people have difficulty starting intermittent fasting, she says. Therefore, it is recommended to gradually increase fasting by increasing its hours daily.

In the beginning, it is recommended to stop eating any food after dinner - for example at 9 pm, and then fast from eating and drink only water, tea, and coffee during the night and until breakfast in the morning (for example at 7 am). Thus, you have completed fasting for 10 hours. Then it is recommended to serve the dinner meal one hour early each day and delay the morning meal one hour each to reach the recommended fasting limit according to studies, which is 14 hours for women and 16 hours for men. In addition to setting times for eating and fasting periods, the calories consumed must also be rationed. One of the goals of intermittent fasting is to reduce the amount of food eaten and curb the feeling of hunger.

This is to reduce calories, lose weight, and improve health. The following are the three proven health benefits:
■ Studies have shown that intermittent fasting improves cholesterol levels and blood pressure, which are the most important risk factors for heart disease.
■ Intermittent fasting improves the sensitivity of the body’s cells to insulin, which reduces the chance of developing diabetes and improves the management of type 2 diabetes. People with type 2 diabetes who follow intermittent fasting notice its positive effect on their blood sugar levels, especially on their spy blood sugar levels.
■ Several studies have indicated that intermittent fasting contributes to improving cognitive functions and concentration and reducing the risk of neurological aging diseases, especially Alzheimer’s.