Only fasting in a week of water can shed kilos and increase mood, but also increases the loss of muscle more than swelling and fat, exposing the need for caution and psychological readiness in extended fasting strategies.

Study: Physical and psychological reactions for a five -day fast, Image Credit: Fizkes / Shuttersk

In a recent article published in the journal AnotherResearchers in Lithuania investigated how the five -day fasting period affects physical markers and body structure, as well as how psychological symptoms are related to changes in fat and lean mass.

They found that after fasting, participants showed low weight, decreased glucose, insulin and leptin levels, and high levels of ketones. The mood was also seen to improve, with low impulse with high fat loss and emotional welfare.

background

Anctivic fasting has attracted attention to its widespread biological benefits, including better antioxidant defense, repairing deoxybonucleic acid (DNA), and potentially low in repairing, and potentially low SwellingHowever, the study revealed unexpected inflammatory reactions during fasting.

It is considered a preventive strategy against obesity, insulin resistance, neurodynative diseases and cardiovascular issues. Fasting induces a metabolic switch from glucose to fats-rich kitones, which increases both brain and peripheral organ function.

This metabolic adaptation is associated with supporting brain-oriented neurotrophic factor (BDNF), neuroplasty, cognition and mood regulation. Peripheral signs, such as kitones and irisine (a muscle-sterilized myocine), also contribute to these benefits. Unlike expectations, the study found no increase in BDNF and significant decrease in irisin.

Fasting affects hormones and biomarckers, including insulin, leptin, adiponacin, and irisin.

Adenosine plays an important role in adiponacin energy regulation by activating monophosphate-active protein kinage (AMPK), which increases glucose uptake and fatty acids oxidation. Irisin contributes to cardiometabolic health and tissue remodeling, although the level has decreased during this fasting protocol.

About studies

The study included 42 healthy women between 40 and 60, which was chosen based on strict inclusion and exclusion norms to ensure sample stability. Participants had a stable body weight, not taking medicines that used to change metabolism, and there were no major chronic diseases. In particular, 72% had attempted weight loss in the last five years, although not recently.

The study had an early stage (four weeks) and a fasting phase (five days). During the preparation, participants were advised to eat three regular food per day without snacks.

During the period of fasting, he only consumed water. He followed a structured daily routine, including a 50-minute morning exercise, five to seven kilometers walking, academic session and a physician-paradise sauna and massage schedule.

Various assessments were made before and after fasting. Anthropometric data was measured while physical activity was assessed through a questionnaire. Emotional intelligence, mood, personality symptoms, perceived stress and health behavior were measured using valid self-report equipment. The satisfaction and joy of life was rated on a scale of 10 digits.

Blood samples were collected before and after fasting, processed in strict conditions, and analyzed for biomarkers such as leptin, adiponacin, BDNF, irisin, IL -6, TNF -alpha and insulin. Capillary blood sugar and ketone levels were also monitored.

Data analysis included generally testing, coupled T-test, Chi-Square Test and Piercene Correlation. Impact size and reliability were reported.

Changes in glucose and keton bodies (A) and mood indicators (B) before and after five days of fasting.

major findings

The study consisted of 42 middle-aged women, of which 30.8 kg/sqm average body mass index (BMI), most of which were university-educated and stability businesses. More than half of regular exercises, and 72% had the first losing weight (average 10.5 kg), although not in three months before the study.

During the period of fasting, the participants experienced a significant average decrease in the mass of a significant average body of 4.25 kg (4.8%), in which the fat mass falls slightly more than 1 kg (3.7%), and lean body mass (LBM) decreased by 3.18 kg (5.4%) – a big relative damage to the fat mass, worrying about a big -relative damage, worry about expanded fasting compared to the fat mass. Expresses The waist perimeter declined by 6.6 cm, although the intestinal fat area (DWF) did not change considerably and even tilted to grow slightly.

Basal Energy Expenditure (BEE) declined by 2.5%, while relative BEE increased. Blood sugar, insulin and leptin levels fell significantly, and the ketone increased five times in the body. BDNF and Adiponctin remained unchanged, while irisin decreased significantly. The inflammatory markers TNF-Alpha and IL-6 increased by 25.9% and 52.2% respectively. There was not much change in diastolic and systolic blood pressure.

Psychologically, participants reported vigorous and stress. Corrended analysis showed that the level of high pre-fasting adiponacin predicted higher fat loss and low LBM deficiency.

The high emotional intelligence and more fat is correlated with lower impulse, while neuroticism and stress are more introduced with more lean mass (LBM) loss. A strong positive correlation was observed amidst the decline of LBM and bee, and an inverted relationship was found between fat mass loss and bee reduction.

conclusion

The study has shown that fasting for five days inspired remarkable psychological and metabolic changes, including a decrease in glucose, leptin and insulin levels, as well as a decrease in the waist circumference, and an increase in ketone production with unexpected increase in inflammatory markers (IL-6/TNF-α).

The mood improved with high strength and low stress. In particular, the levels of BDNF and Ediponectin remained unchanged, while irisin declined, suggesting complex physical adaptation beyond metabolic changes.

Psychological symptoms showed correlation with results (not necessarily not because of reason) relationships: high EI and lower impulse were associated with more fat loss, while neuroticism and stress predicted more LBM loss. The extended fasting protocol exposes the protection of muscles as an important idea in the protocol.

The strength of the study objectively includes its attention on biomarker and mood indicators. However, the absence of a control group in boundaries, identical participant pools (middle -aged women), include prior weight loss history of the participants to affect the results and uncontrolled lifestyle factors. The author emphasizes that correlation is not the reason between psychological factors and physical consequences.

Despite these limitations, the study states that individual psychological factors can affect the results of fasting. Considering emotional and psychological readiness, a personal approach to fasting can adapt to its effectiveness and safety.