Benefits of a 24 hour fast
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Benefits of a 24-Hour Fast
Enhanced Food Reward and Appetite Regulation
A 24-hour fast significantly increases the hedonic ratings of food, making food more rewarding and desirable. This heightened food reward is observed through increased "wanting" and "liking" of food, as measured by response to food images and the relative-reinforcing value of food (RRV) . Additionally, appetite scores and ad libitum energy intake (EI) also significantly increase under fasting conditions, indicating a stronger drive to consume food post-fast .
Metabolic Health Improvements
Intermittent fasting, including 24-hour fasting, has been linked to various metabolic health benefits. These include weight loss, reduced risk of coronary artery disease (CAD), and improved longevity and quality of life . Specifically, a 24-hour water-only fast can lead to significant reductions in trimethylamine N-oxide (TMAO) levels, which are associated with a lower risk of CAD . Additionally, fasting induces acute changes in several metabolites, which may contribute to long-term health benefits if fasting is practiced consistently .
Reduction in Inflammatory Markers
A 24-hour fast can reduce basal cytokine expression and minimally impact the sterile inflammatory response in white adipose tissue. This reduction in inflammatory markers, such as TNF-α, IL-1β, and IL-6, suggests that short-term fasting may be a useful strategy for reducing peripheral inflammatory states associated with visceral obesity and chronic stress .
Cardiovascular and Blood Pressure Benefits
Fasting has been shown to reduce blood pressure and increase vagal cardiac control, which are beneficial for cardiovascular health 34. However, it is important to note that fasting may also reduce tolerance to central hypovolemia, potentially increasing the risk of cardiovascular collapse under certain conditions 34.
Appetite Suppression
During a 24-hour fast, the use of anorexigenic agents, such as bitter hops extract, can significantly reduce hunger. This reduction in hunger can help improve compliance with fasting protocols and make the fasting experience more manageable .
Immune System Modulation
In genetically obese mice, a 24-hour fast has been shown to increase liver cytotoxic T cell populations, suggesting potential benefits for immune system modulation . This finding indicates that fasting may help improve immune function, particularly in the context of obesity.
Conclusion
A 24-hour fast offers several benefits, including enhanced food reward, improved metabolic health, reduced inflammation, cardiovascular benefits, appetite suppression, and potential immune system modulation. These benefits make fasting a promising strategy for improving overall health and managing various metabolic and inflammatory conditions. However, it is essential to consider individual health conditions and consult with healthcare professionals before adopting fasting protocols.
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