Do you know your A1C level? If not, it’s time to get familiar with this important health marker. The HbA1c test measures the average amount of glucose in your blood over the past three months. This test is critical for people living with diabetes as well as those at risk of developing it.
The good news is that there are ways to lower your A1C levels and keep them within a healthy range. One such way is through fasting.
In this article, we’ll explore how fasting can help improve your A1C levels and how long you should fast to see results. So buckle up and let’s dive in!
The Basics Of Fasting
Fasting has been around for centuries and has been used for spiritual, medical, and health reasons. Simply put, fasting involves abstaining from food or drink (or both) for a specific period of time.
Intermittent fasting (IF) is one popular form of controlled calorie restriction where individuals alternate between periods of eating normally and periods without food to achieve various positive effects on metabolism.
There are different types of intermittent fasting that vary based on the length of the fasts:
- 12-hour fast
- 16-hour fast
- 24-hour fast
- Alternate day fasting
How Can Fasting Help Lower Your A1C Levels?
First things first: what does your A1C measure? Hemoglobin molecule that carries oxygen in red blood cells binds some glucose molecules irreversibly resulting in HbA(1c), which accumulates over roughly a three month lifespan (Smith et al., 2018) . An increased level indicates poor glycemic control which puts individual at higher risk for Type2 Diabetes Mellitus(T2DM). Thus managing these levels properly becomes crucial thereby reducing risks associated with T2DM-related complications
So how does fasting come into play? Simply put, when you don’t eat anything, your body is forced to turn to other sources of energy instead of glucose from food. One such source is glycogen stored in the liver and muscles for fuel. As those reserves deplete during a fasted state, fat cells get broken down into molecules called ketones that can be used as alternative calorie source by your body.
One study found that intermittent fasting helped improve insulin sensitivity and lower blood sugar levels (Stocks et al., 2018) . By doing so, it may help regulate A1C levels over time if sustained with healthy habit formation.
How Long Should You Fast To See Results?
So now comes the big question: how long should you fast to see results on your A1C level?
Science shows that there isn’t a one-size-fits-all answer. It really depends on factors such as age or health status (Anton et al., 2018; Stockman and Thomas, 2020) .
However here are some general guidelines regarding different types of IF strategies:
The 12-hour fast
This method is relatively easy to start with because it includes sleeping hours which count towards 12 hours hence only an additional hour needs added after last dinner around bedtime usually ends.It may take few weeks until brain’s hunger hormone regulation catches up but still completely doable! Lastly note cream or milk alternatives breakfast coffees need avoided if following this plan strictly
The 16-hour fast
The most popular form of Intermittent Fasting involves abstaining from food (water allowed) for sixteen hours followed by eight hour feeding window namely ‘time restricted eating’. This means nothing eatable for straight say between Dinner Time till Lunch next day makes sure enough time has intervals without consuming calories resulting in greater mobilisation of fatty acids upon subsequent meal inhibition
The 24-hour fast
While this method may sound intimidating, it can provide significant benefits to blood sugar levels and insulin sensitivity. A person who intends to follow a 24-hour fast must abstain from food altogether for one whole day followed by regular eating schedule next day . This is called “alternate-day fasting,”
This helps deplete reserves and mobilise ketones more efficiently but caution advised as intense hunger could disrupt compliance of intended beneficial period
Alternate Day Fasting
Alternate-Day Fasting requires you not to consume any calories every other day (either whole or partial) during the week thereby receiving all day on alternate days
Now that we’ve covered some basics of how long you should fast for your A1C level let’s summarize few points:
- There is no set time when it comes to how long someone should intermittently fast.
- It’s never too late start fasting cycles, choose one of four popular strategies such as 12-hour ,16-houfours as long they fit individual lifestyle ie. work timings
- Remember,intermittent fasting isn’t suitable for everyone so if new diets have been prescribed always ask doctor first before starting new health routine.
Incorporating intermittent fasting into your life maybe an effective way improve HbA1c along with regular exercises and nutritious diet yet ensuring healthier body environment overall!
Hey there, I’m Dane Raynor, and I’m all about sharing fascinating knowledge, news, and hot topics. I’m passionate about learning and have a knack for simplifying complex ideas. Let’s explore together!
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