Fasting is a binding religious present in the world's major religions (Islam, Christianity, Buddhism, etc.). For many, it is a way to connect with their soul and the creator. However, science has now found out that this worship act has numerous therapeutic effects on the human body.
The concept of intermittent fasting has surfaced in the recent past, and its popularity is teeming like bacteria on agar. Intermittent fasting is a eat/fast cycle where you give up foods for specific periods. The common practices of intermittent fasting involve 16-hour fasts or 24-hour fasts, two times a week. But why are people going crazy about intermittent fasting? Is using Intermittent fasting supplements any good?
Health Benefits Of Intermittent Fasting
The health benefits imparted by this eat-stop cycle are multiple. The most evident ones are given below:
1. Weight Loss
The prime benefit of intermittent fasting (IF) is weight loss. It is because of this outcome that hundreds of thousands of people worldwide are adopting this eating pattern. Numerous studies have confirmed the remarkable effect of intermittent fasting on weight. A study found that a weight loss of 0.8-13% (from baseline) was experienced with IF. Another 2018 study claims that IF has many health advantages, one of which is weight loss.
It even helps in reducing your waist size. A study found that restricted calorie intake leads to reductions in obesity markers (such as waist size). Therefore, it is an ideal way to lose weight for the obese and overweight which can not exercise.
IF causes weight reduction by:
- Reducing the number of calories
- Increasing the number of fat-burning hormones (norepinephrine)
2. Improved Diabetic Conditions
The dieting pattern is shown to improve your glycemic index too. The diet has shown promising results in reducing insulin resistance and improving insulin sensitivity. According to a meta-analysis, intermittent fasting leads to improved glycemic control and reduced insulin resistance.
A study found out that IF is an ideal way of improving diabetic conditions. The study's findings include better insulin sensitivity, reduction in weight, and improvements in fasting glucose. Therefore, an obese diabetic who has a deranged glycemic index due to fat cells should give IF a try.
3. Keeps You Young
Intermittent fasting keeps neurodegenerative diseases at bay. With sufficient increases in the brain-derived neurotrophic factor (BDNF), you can experience a subtle increase in nerve cells' growth. The diet pattern delays the neurodegenerative process and enhances neuroplasticity of the body, a study suggests.
Herbal Supplements For Intermittent Fasting
The act of intermittent fasting is easier said than done. Staying hungry for long periods isn't an easy thing to do. Therefore, you must take help from mother nature.
We are surrounded by some exceptionally effective natural herbs for every sickness we face. In this article, you will find all the herbs that are beneficial for intermittent fasting.
Cinnamon has two benefits for intermittent fasters. First, it acts as an appetite suppressor, and second, it is a potent weight loss promoter.
The famous herb is a rich source of fibers. Once consumed, it fills your tummy with plenty of fibers, keeping it full for long periods. The "full'' feel delays the onset of hunger, thus making it a good appetite suppressant.
The use of this herb boosts the effects of intermittent fasting. According to a study, cinnamon and other essential oils can lead to significant weight reductions, thus, enhancing the effect of fasting. Another study claims that cinnamon consumption is linked to improved insulin sensitivity and reduction in weight.
As weight loss by IF relies on a decrease in circulating glucose, any herb that cuts it down is beneficial. A meta-analysis claims that this very herb reduced weight and levels of circulating glucose in the blood.
The weight loss and anti-diabetic results are more pronounced when the cinnamon extract is used with green tea, a study suggests.
Fenugreek is the ideal herb to be used when fasting. It remarkably suppresses appetite and promotes weight loss. The herb is superb in both these properties.
According to a study, the fiber-rich herb reduces cholesterol levels while providing appetite control.
With fenugreek, you will see improvements in blood glucose levels too. The slow emptying of the stomach is paired with decreased appetite and improved glycemic index. If you consume it in daily life, the herb will also prevent obesity, a study suggests.
As per a detailed study, the combination of different herbs (fenugreek, Gymnema Sylvestre, and glucomannan) leads to significant reductions in body weight and fats in obese individuals.
Licorice is an ancient herb that has been used for ages. The Chinese, Indian, and Greek medicine use the herb to treat ulcers, coughs, and infections. However, this herb has a good amount of fiber in it. Just like cinnamon, licorice tea during an intermittent fasting schedule can keep your tummy full and delay the hunger pangs.
Digestive issues such as Gastroesophageal reflux disease (GERD) are exacerbated with fasting/starvation. If you experience issues of digestive health or indigestion, then you must take some licorice supplements. It improves indigestion and symptoms of GERD, a study suggests.
Another study claims that licorice can effectively reduce body fat mass without changing the basal metabolic index. The herb can help you lose weight and become lean.
According to an article published in the Journal of Health Sciences, licorice improves indigestion problems with sufficient weight-reducing effects.
Traditional Chinese medicine is all praise for this herb. Ginseng finds its use in almost every medicine prepared by TCM specialists. One of the greatest advantages of ginseng is weight loss. In addition to providing energy and flushing out fatigue, ginseng can also help you shed some excess kilos.
In a study, participants showed noticeable reductions in body weight after taking the herbal supplement (ginseng) daily for eight weeks straight. Another study claims that Panax ginseng has potent anti-diabetic and anti-obesity effects.
The herb inhibits the occurrence of obesity and related disorders (such as hyperlipidemia, hepatic steatosis), a 2018 study suggests.
5. 5-HTP (Griffonia simplicifolia)
Griffonia simplicifolia is replete with high amounts of 5-hydroxytryptophan. The 5-HTP supplement has a positive impact on your appetite and weight. It is an exceptional appetite suppressor, as confirmed by studies. According to a study, 5-HTP supplements can be used as anti-obesity drugs. It increases the levels of serotonin levels, thereby decreasing the urge to eat.
Oral use of the herb is linked to a reduction in appetite with changes in the BMI, a study suggests. Another study provides evidence that 5-HTP supplementation reduces hunger and cuts down weight.
Another study is all praise for the weight shedding properties of Griffonia simplicifolia. In this particular study, an evident increase in tummy fullness was experienced by participants, along with significant reductions in waist circumference.
You can enhance your fasting experience by adding valerian supplements to the diet. The herb can help fight fatigue and lethargy, which may take you down during a fasting period. Dieting entails anxiety. Valerian supplements will keep the anxiety away too.
Valerian root helps you achieve better dieting results and that too quickly, thanks to the anti-obesity impact of the herb root. A study found out that valerian supplementation is directly linked to suppression in fat accumulation. It also reduces the synthesis of fat cells, therefore, resulting in a cut down in weight.
Another extremely potent appetite suppressor is the herb glucomannan. The herb is an ideal supplement to be consumed by those on dieting. It is a rich source of fibers that impart anti-obesity and appetite-suppressant properties.
According to a study, glucomannan supplementation for 8 weeks leads to evident weight loss and a superior feel of fullness. Another study concluded that improvements in lipid profiles are seen with glucomannan supplementation.
The long-term usage of glucomannan improves symptoms of obesity (lipid profile, weight, and glucose blood profiles) in obese people, a study suggests. So, to multiply the advantage of intermittent fasting, try adding some glucomannan to the diet.
Just like turmeric, ginger is also a multi-beneficial herb. According to a systematic review and meta-analysis, ginger consumption was linked to reduced fasting glucose levels and improved lipid profile (triglycerides, LDL, HDL, and cholesterol).
Zingiber officinale is a potent anti-diabetic and anti-obesity herb that results in insufficient weight loss, a study suggests. You can boost the effects of intermittent fasting by consuming a combination of green tea extracts, turmeric, and ginger supplements. This is because a study suggests that the combination's superior effects were seen on weight, basal metabolic rate, and insulin metabolism compared to the individual herbs.
9. Cayenne Pepper
This variety of chili pepper has more properties than just adding spicy savory to the dishes. The spicy chili is a rich source of the compound capsaicin known for its numerous health benefits. One of these benefits is weight loss. This is why it is a frequent constituent of weight loss pills.
When paired with green tea extracts, the capsaicin in the peppers leads to reduced energy intake and promotes weight loss, a study suggests. The combination enhances weight loss without draining out your energy.
According to a study, cayenne pepper consumption promotes weight loss by increasing a process called diet-induced thermogenesis (DIT). However, the main benefit of cayenne supplementation is in suppressing appetite. Studies suggest that the spicy herb leads to decreased hunger.
The yellow herb is the go-to herb for every disease in the Indian household. This herb not only makes the dishes taste great but also gives off plenty of health benefits, including anti-bacterial, anti-inflammatory, antioxidant, and anti-obesity effects.
Curcumin in turmeric possesses potent weight loss promoting properties. According to a study, it helps obese people lose weight and is well tolerated.
Another study found out that curcumin can alter the lipid metabolism in the human body. Therefore, it can contribute to decreased weight.
11. Gymnema Sylvestre
This is a herb for people with diabetes because it can effectively manage blood sugar levels. This herb property can be of help for patients suffering from obesity and trying intermittent dieting/fasting.
According to a study, Gymnema Sylvestre is effective in reducing sweet cravings. Abstinence from sweets can empower you to continue fasting for more days. Another study found it to be a potent anti-obesity and anti-diabetic herb.
As per a systematic review, Gymnema Sylvestre's consumption is linked to the prevention of triglycerides in the human body. It also improves carbohydrate and lipid metabolism in the body. A pilot study also concluded that this herb could safely be used as a potent anti-obesity herb.
Important Steps To Be Followed During Intermittent Fasting?
Intermittent fasting is a fast, reliable, and effective way to reduce weight and improve the diabetic conditions in the body, but you need to do it right. Following steps must be kept in mind when planning a fasting schedule:
Yes, eating the right way is crucial for you. You should not consume oily foods and junk foods in times of eating. You must also avoid binge eating as it will make all your efforts go in vain. It is better to stick to an eating routine even on the days when you are not fasting. Add fibers to the diet (both natural and supplemental) to promote digestion and increase weight loss.
Drink Plenty Of Water
Drinking loads of water is the key to success.It is like the gospel of intermittent fasting. Keep your body hydrated and full with the liquid for life.
Where Can I Get The Best Herbal Supplements?
You can find the best natural organic supplements for intermittent fasting on Beherbal.com.
You can try the Organic turmeric pills with Black pepper and ginger by clicking here. The completely natural supplement boosts your memory and helps you lose weight fast.
The Spark cognitive support formula is designed to flush out anxiety from the body. However, the ingredients (such as green tea extract and 5-HTP) will help in weight loss.
The Digestive enzyme pro complex will help you stay away from digestive issues, while the Ceylon Cinnamon will improve the blood sugar levels and help you lose extra, stubborn weight.
Intermittent fasting (IF) is an effective way to reduce weight, manage glycemic index, and improve mental/heart health. People are undergoing IF fast for 16 or even 24 hours, twice a week. It is important to maintain the fasting states for which people have to counter issues like hunger pangs.
behHerbs like fenugreek, valerian, turmeric, and ginger help in reducing weight and suppressing appetite. Therefore, making them ideal herbs for intermittent fasting.