The Benefits Of Intermittent Fasting For Liver Health

Several diet fads come and go. While some become very popular, others disappear without any trace. Of the many diet trends in the past few years, intermittent fasting has gained a lot of traction and popularity.

Intermittent fasting is a dietary approach involving alternating fasting and eating periods. It has become popular recently due to its potential health benefits, like weight loss, better metabolism, and reduced risk of chronic diseases.

Let’s explore how intermittent fasting can help improve liver health by reducing liver fat, insulin sensitivity (how sensitive the body is to the effect of insulin hormone), and inflammation in the liver.

What is intermittent fasting? 

As the name suggests, intermittent fasting is when you do not eat for a period of time every day or a few days a week. It does not specify what foods you can eat, but it focuses on 'when' you can eat them.  

There are three commonly-followed patterns for intermittent fasting, including:

• Time-restricted eating: This type of intermittent fasting involves restricting the daily eating window to around 8-10 hours and fasting for the rest of the day. (Example 16:8, which includes fasting for 16 hours and eating in the 8-hour window)
• Alternate day fasting: In this type of intermittent fasting, individuals alternate between days of unrestricted eating and days of complete or partial fasting (consuming less than 500 calories).
• 5:2 diet: This type of intermittent fasting requires one to eat normally for five days of the week, followed by restricting caloric intake to around 500-600 calories on two non-consecutive days of the week.

How does intermittent fasting work 

During intermittent fasting, the body goes into a state of ketosis. In this state, the body burns fat instead of carbohydrates. During fasting periods, the body uses its glycogen reserves and switches to using fat for fuel, which can lead to a reduction in body fat and improve health markers like blood sugar levels and cholesterol.

A few other studies state that intermittent fasting may result in a phenomenon called autophagy (a process during which the body breaks down old and damaged proteins inside the cells).  

Research states that prolonged autophagy can benefit the body and has shown promise in cancer suppression. 

Is intermittent fasting beneficial to the liver?

The liver plays a key role in the body’s metabolism, digestion, and detoxification. Intermittent fasting can have several positive effects on the liver.  

Here are some potential ways in which intermittent fasting can benefit liver health:

• Reduces liver fat: Intermittent fasting has been shown to reduce liver fat by promoting the breakdown of triglycerides (fat) in the liver. This may improve liver function and reduce the risk of non-alcoholic fatty liver disease (NAFLD)
• Improves insulin sensitivity: Intermittent fasting may improve insulin sensitivity (the body’s ability to respond to the hormone insulin and regulate blood glucose levels). This may help lower type 2 diabetes and NAFLD risk.
• Reduces inflammation: Intermittent fasting has been shown to reduce inflammation in the liver, a common factor in developing liver disease. By reducing inflammation, intermittent fasting can help improve liver function and reduce the risk of liver disease.
• Promotes autophagy: Intermittent fasting has been shown to promote autophagy, which reduces the build-up of toxic proteins in the liver and boosts liver function.

Other benefits of intermittent fasting

Besides potential benefits for the liver, intermittent fasting has been associated with other health benefits. Here are some other benefits of intermittent fasting:

• Weight loss: Intermittent fasting can bring about weight loss. It does this by enabling reduced calorie intake and increasing fat burning. Besides weight loss, intermittent fasting can also help people improve their body composition.
• Improved metabolic health: Studies state that intermittent fasting can improve blood sugar levels, blood pressure values, insulin sensitivity, and cholesterol levels, all of which can help reduce the likelihood of developing chronic diseases like type 2 diabetes, heart disease, and stroke.
• Reduced inflammation: Intermittent fasting is effective in reducing inflammation throughout the body. Chronic inflammation is common in many chronic diseases, so reducing inflammation can have various health benefits.
• Boosts brain function: Some studies have suggested that intermittent fasting improves brain function and protects against age-related cognitive decline. This may be due to the higher production of brain-derived neurotrophic factor (BDNF), which is involved in neuronal growth and survival. However, more research is required to prove it conclusively.
• Lower risk of cardiovascular diseases: When insulin levels drop, the risk of cardiovascular diseases increases. The risk is more significant for individuals with type 2 diabetes.
• Increased longevity: Some animal studies have suggested that intermittent fasting may increase lifespan. However, more research is needed in this aspect.
• Improved Sleep: Intermittent fasting helps to improve sleep health by regulating the circadian rhythm (the body clock) and promotes waking up refreshed.
• Protection from Cancer: Intermittent fasting may help reduce the risk of cancer and suppress cancer. However, more research is required in this regard.

Conclusion  

Intermittent fasting can provide a range of health benefits, including improved liver health. There are different types of intermittent fasting, and finding the best approach for you is important.  

If you are following intermittent fasting, you must ensure you get all the necessary nutrients during eating periods and not eat excessively to compensate for the fasting periods. Consider speaking to a healthcare professional and exploring the different approaches to intermittent fasting to see if it could be a beneficial dietary pattern for you.