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Even with just twice-weekly implementation, intermittent fasting can yield numerous positive health effects. This approach involves alternating eating and fasting intervals, typically lasting between 16 and 24 hours. Intermittent fasting can help regulate blood sugar levels, improve insulin sensitivity, and promote fat loss by giving your digestive system a break. Additionally, it has been shown to lower LDL cholesterol and reduce inflammation, thereby supporting heart health.

Furthermore, intermittent fasting stimulates the production of brain-derived neurotrophic factor (BDNF), a protein crucial for brain health, which can enhance energy levels and cognitive function.Here, we have summarised some of the most impactful benefits of intermittent fasting practiced twice a week.

Intermittent fasting also promotes fat loss, lowering LDL cholesterol.(Image Credit:Canva)

Reduction In Belly Fat

Intermittent fasting presents a simple yet effective method for weight loss, particularly targeting belly fat, BMI, and LDL cholesterol. When combined with a Mediterranean diet rich in vegetables, fruits, fish, almonds, and beans, intermittent fasting can further reduce belly fat and waist line, according to NIH.

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Decreases Cancer Risk

Intermittent fasting, without the need for calorie restriction, has shown promise in cancer treatment and prevention by altering growth factors, reducing the risk of breast cancer, and improving women's tolerance to chemotherapy.

Lower Blood Pressure

By enhancing insulin sensitivity and reducing both systolic and diastolic blood pressure, intermittent fasting can effectively lower blood pressure, particularly among individuals with pre-diabetes and those aged 46 to 62, according to NIH.

Intermittent fasting helps a lot in reducing inflammation and supporting heart health.(Image Credit:Canva)

Reduces Inflammation

Intermittent fasting helps preserve muscle mass, regulate body weight, and diminish inflammation, according to NIH.

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Improved Sleep

Insomnia and other sleep disturbances increase the risk of illness and poor mental health. Patients with obesity may experience improved sleep patterns through intermittent fasting practices.


(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)