Here is a concise summary of the provided text on intermittent fasting:
**Introduction**
* Intermittent fasting (IF) has a solid scientific basis and is increasingly accepted
* Not a diet or weight loss program, but a metabolism-normalizing practice
**Key Benefits**
1. **Metabolism Regulation**: Normalizes blood sugar, decreases insulin resistance
2. **Weight Loss**: Natural and healthy weight loss (especially with a controlled program)
3. **Improved Insulin Resistance**: Beneficial for diabetes management
4. **Reduced Fatty Liver**: Rapid decline in liver fat when metabolism switches to fat-burning mode
5. **Inflammation Suppression**: Protects against vascular diseases, cancer, and neurodegenerative diseases (e.g., Parkinson's, Alzheimer's)
6. **Autophagy**: Cellular rejuvenation, pausing chronic disease progression
7. **Brain Health**: Increased production of brain-protecting substance BDNF, potentially preventing neurodegenerative diseases
8. **Cancer Protection**: Increased anticancer proteins in the blood
9. **Mental Clarity**: Many practitioners experience improved mental clarity within days of starting IF
**Practicing Intermittent Fasting**
* Various methods:
1. Day-long fasting (similar to Ramadan)
2. Alternating day fasting (~250-300 calories on fasting days)
3. 8-16 Application (fasting from 8 PM to 12 PM the next day)
* **Note**: Water fasts for extended periods (e.g., 4 days) are not recommended due to potential side effects.
Here are the key facts extracted from the text, each numbered and in short sentences:
**General Facts**
1. Intermittent fasting has a solid scientific basis and is increasingly accepted by the scientific community and the public.
2. The concept of intermittent fasting was initially met with difficulty and skepticism when first introduced.
**Author's Background**
3. The author has been promoting intermittent fasting since 2013 on various platforms.
4. The author published a book on intermittent fasting in 2015, now in its 18th edition.
**Nobel Prize Mention**
5. A Japanese scientist, Yoshinori Ohsumi (referred to as "Immigration Nuri" in the text, likely an error), was awarded the Nobel Prize in Medicine in 2016 for research on fasting and autophagy.
**Metabolism and Diet**
6. Eating three meals a day with 3-4 snacks is not considered a normal diet and can be harmful.
7. Living organisms, including humans, are metabolically adapted to periodic hunger.
**Effects of Intermittent Fasting**
8. Intermittent fasting leads to a healthy decrease in blood sugar levels.
9. Insulin levels decrease, and insulin resistance begins to break down with intermittent fasting.
10. After 14 hours of calorie intake cessation, the metabolism switches to fat burning mode.
11. Autophagy begins in cells after 16 hours of fasting.
12. Intermittent fasting suppresses inflammation by activating natural antioxidant protection systems.
13. Fasting reduces inflammation indicators such as CRP.
14. Intermittent fasting provides significant protection against vascular diseases when combined with a healthy diet.
15. Fasting balances blood pressure, partly due to weight loss reducing the heart's workload.
16. Decreased blood sugar levels reduce the negative effect of sugar on blood vessels.
17. Increased Nitric oxide synthesis in vessels, due to suppressed inflammation, contributes to balanced blood pressure.
**Specific Health Benefits**
18. Intermittent fasting can lead to significant improvements in insulin resistance.
19. The severity of diabetes decreases with the application of intermittent fasting.
20. The need for medication in diabetic patients can gradually reduce or be completely cut off over time.
21. Fatty liver disease, a common condition, sees a rapid decline in liver fat with intermittent fasting.
22. Autophagy, triggered by fasting, removes old proteins, organelles, and damaged DNA, rejuvenating cells.
23. Intermittent fasting has been shown to pause the progression of chronic diseases.
24. Fasting has a protective feature against cancer by increasing anticancer proteins in the blood.
25. These anticancer proteins slow down cancer cell reproduction and increase sensitivity to chemotherapy.
**Brain and Mental Clarity**
26. A state of mental clarity, dubbed "Brain Seal," is often reported by patients a few days after starting intermittent fasting.
27. This clarity is thought to result from improved metabolic parameters reducing brain inflammation and edema.
**Practicing Intermittent Fasting**
28. Intermittent fasting can be practiced in various ways, including a method similar to Ramadan fasting but with allowed water, tea, or coffee intake.
29. Another method involves fasting every other day, with limited calorie intake (250-300 calories) on fasting days.
30. The "8-16" application involves not eating after 8 PM and first eating at 12 PM the next day, with allowed water, tea, or coffee intake during the fasting period.