Many people are unaware that fasting (not eating for set periods of time) is incredibly beneficial for the body. Some engage in intense fasts that last days, or even weeks because of this. Even so, fasting for as little as 16 hours can still promote a ton of health benefits and aid in weight loss efforts.
So, why exactly would you want to “starve” yourself? Let’s start with the basics.
Fasting involves cutting off the intake of calories for a set period of time. When you don’t eat, beneficial changes occur inside your body. Your cells begin cellular repair processes, insulin levels drop, human growth hormone increases, and many more.
There are handfuls of reasons people may fast. People may do it for health benefits, weight loss, spiritual reasons, religious reasons, in preparation for a medical procedure, or even to detox. Most people do it for health benefits, weight loss, or a combination of both.
There are so many benefits to fasting regularly (even just a couple of times each week). When your digestive system isn’t in use, your body is able to ramp up other functions. Fasting has shown to speed up the metabolism, boost brain function, regulate hunger, improve the immune system, and clear skin.
Many people begin fasting for weight loss benefits. It’s simply easier to stick to calorie limits when you don’t have free reign of eating throughout the entire day. If you find yourself aimlessly snacking throughout the day, you might try intermittent fasting to limit these opportunities.
Fasting has been shown to improve the brain function by boosting brain-derived neurotrophic factor, a type of protein found in the brain. This protein activates brain stem cells to convert into new neurons, while also triggering other chemicals that promote neural health. This protein also protects brain cells from Alzheimer’s and Parkinson’s disease.
Intermittent fasting helps the immune system by reducing free radical damage, regulating inflammatory conditions, and starving off cancer cell formation. Taking a break from eating allows the immune system to work harder and fight off infections – this is why animals stop eating when they get sick. Humans are the only species that looks for food while they are sick.
Once they start fasting, many people realize their acne clear up and a lovely skin glow. While fasting has shown to provide anti-aging effects, this could also happen because fasting reduces unneeded snacks.
Many athletes intermittent fast because it improves their performance. Often times, they discover that it’s easier to work out for longer periods of time while fasting. It makes sense – your body is in hunting mode!
There are many types of fasting – it can be hard to keep track. We’ll list a few methods that have become popular.
This popular fasting schedule involves fasting for 16 hours of the day and eating for 8 hours. It’s typically followed on a daily basis. For beginners, this will be the easiest because much of your fasting time will be spent sleeping. If you stop eating around 8 pm the previous night, you’ll be able to eat again by lunchtime!
After a few days of following this schedule, your body will quickly adapt and you won’t feel hunger.
This method involves fasting for 24 hours once or twice a week. Typically, you stop eating dinner the night before and don’t eat until the next dinner. People enjoy this method because the longer your fast, the more health benefits are received. However, it’s hard for the body to adapt to irregular fasting, so you will likely feel hungry.
This regimen involves eating normally for 5 days of the week, then restricting 2 non-consecutive days to 500-600 calories. While this can be beneficial for weight loss, it doesn’t promote the full spectrum of health benefits listed below because the digestive system will still be active throughout these days.
This method is only for professional fasters. It involves a daily routine of eating for 1 hour and fasting for 23 hours. Not only does it promote immense health benefits every day, it’s fantastic for weight loss. However, nutrient and mineral deficiencies can occur if you’re not careful.
It’s great to start fasting by following one of these popular plans, but some people discover methods and particular eating windows that work best for their bodies. Once you’ve fasted for a bit, try making adjustments and see what feels best.
Contrary to a popular belief, you're not starving yourself when you engage in fasting. It's very different from anorexia – you should still be eating a good amount of calories.
However, there are some instances where fasting can become a health risk. For example, your body may not be able to handle fasting for very long periods of time in the beginning. This is why it’s best to start small with 16-hour fasts a couple of days each week and slowly grow from there.
Additionally, nutrient and mineral deficiencies can occur if you’re not careful. This is especially true if you’re doing an intense fasting regimen like OMAD. Make sure to do your research, plan nutritious meals, and use supplements.
Overall, intermittent fasting is a fantastic regimen to add to your routine, even for just a couple of days each week. It promotes a huge spectrum of health benefits and can aid in weight loss efforts!
Laurice Wardini
Author