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What Is Fasting ?

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What’s fasting ?

Fasting means wilfully abstaining from anything food for a period of time or also to eat sparingly from only a certain kind of food for religious, health or lifestyle reasons.


Although fasting literally literally us tied to food , It’s common for people to say they fast on issues such as gaming , alcohol consumption, social media ,smoking and all other habits that have detrimental effects on the individual.


Firstly, let’s look at why people fast. Some people fast as a way to lose weight. Others fast to try to detox their bodies, or for religious reasons.

People fast to fulfil religious and spiritual purposes , typically Muslims fast in the month of Ramadan to remind Muslims of the less fortunate and to reinforce the need to be thankful . It’s also done in almost all other religions for spiritual uplifting and divers reasons.


Others fast to cleanse the body, mental clarity, for mental clarity. Some people find that when they fast they are able to think more clearly and become more disciplined.

Types of fasting

Periodic fasting


This is an intense type of fast that requires limiting calories for
between three and five days such
that cells can use up glycogen stores which is glucose from food stored as energy and commence breaking
down fatty acids for to release energy ( Kenogenesis).


This can also be achieved when you don’t eat anything at all, but this
could lead to health issues and malnourishment.


Opting for this type of fast
creates a five-day diet program in
which your caloric intake is reduced
to between 770 and 1,100 calories each day …

Intermittent fasting

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It does not say anything about which foods to eat, but rather when you should eat them. There are several different intermittent fasting methods, all of which split the day or week into eating periods and fasting periods.


Intermittent fasting can be explained as as an eating pattern that includes periods of time without food or with very little food or a pattern where you cycle between periods of eating and fasting.

Intermittent fasting ( IF) does not really state any particular food to eat , instead when you should eat those foods.


There is a number of IF methods which we will briefly look.

The 16/8 method


The 16/8 method entails fasting every day for about 16 hours and limiting your daily eating window to approximately 8 hours.
During the eating period, you can fit in two or three meals.

Doing this method of fasting can actually be as simple as not eating anything after supper and skipping breakfast.

For instance if u eat at 8pm and refuse to eat until noon the next day, you’re technically fasting for 16 hours.

Some of us who get hungry in the morning and like to eat breakfast, this procedure may be hard to get used to. However, many breakfast skippers intentionally eat this way.

You can drink liquids like coffee and other non calorie beverages during the fast, which can help reduce feelings of hunger.

It’s necessary to eat healthy foods during your eating window. This method won’t work if you consume loads of junk foods or high amounts of calories.

The 5:2 diet


The 5:2fasting entails eating what you normally eat in five days of the week and reducing your calorie intake to 500–600 for 2 days of the week.

This type is fast is also called Calorie restriction.

On the fasting days, it’s recommended that women eat 500 calories and men eat 600.

For example, you may eat normally every day of the week except Mondays and Thursdays.

For those 2 days, you eat 2 small meals for men and women with 250 and 300 calories respectively.

That being said does not mean that you consume loads of junk foods on the off days.

The 5:2 diet has been found to be effective at helping with weight Loss Trusted.

Eat Stop Eat


Eat Stop Eat involves a 24-hour fast once or twice per week.

Fasting from dinner one dinner to the other makes a full 24 hour fast and thus is done normally twice or more times a week

For example, if you finish dinner at 7 p.m. Monday and don’t eat until dinner at 7 p.m.

Tuesday, you’ve completed a full 24-hour fast. You can also fast from breakfast to breakfast or lunch to lunch — the end result is the same.

Water, coffee, and other low calorie beverages are allowed during the fast, but no solid foods are permitted.

When this is practiced, it’s likely to lose weight.


It’s very important that you stick to your regular diet during the eating periods. In other words, you should eat the same quantity of food as if you were not fasting at all.

The problem about this is that the full 24 hour fast may be too long for people especially beginners it’s therefore advised that the potential downside of this method is that a full 24-hour fast may be fairly difficult for one starts with many people. 14 to 16 hrs and gradually increase to the entire 24 hours.

The Warrior Diet

This method involves eating small amounts of raw fruits and vegetables during the day and eating one huge meal at night.
Simply, you fast all day and enjoy a big meal at night within a 4-hour eating window.

The warrior diet is a type of intermittent fasting schedule. It is a 20-hour fast that starts overnight and continues into the next day.

Your fast is followed by a four-hour “enjoyment” window in the evening. You should take the “enjoyment” part of the method literally and consume 85 to 90 percent of your day’s food during your four-hour window. Whew! That’s a lot of food.

Since you’ll avoid from food for 20-hours, it might cross ur mind what you can eat on the warrior fasting method .

Some types of the warrior plan allow light snacks throughout the day to keep your nutrients balanced.

. It is advised that you focus more on consuming lean proteins, healthy fats, and nutrients.

Your diet should be high in protein, which is important for building and maintaining your muscle mass, a vital aspect of the warrior diet.

Other foods you can eat on the warrior plan include grain, raw produce, Whole grains dairy products like yogurts, cheese, etc
However, one should abstain from processed food and foods high in sugar or sodium.

Spontaneous meal skipping


it’s not so necessary to follow a fasting plan to reap some of its benefits. Another option is to simply skip meals for instance when you don’t feel hungry or are too busy to cook and eat.

So, if you’re really not hungry one day, skip breakfast and just eat a healthy lunch and dinner. Or, if you’re traveling somewhere and can’t find anything you want to eat, you may be able to do a short fast.

Skipping one or two meals when you feel inclined to do so is basically a spontaneous intermittent fast.

As u keep skipping , make sure whenever u eat , your meal is well balanced whenever you want to eat finally .

Benefits of fasting

Promotes Blood Sugar Control by Reducing Insulin Resistance:


Studies have shown that fasting improves blood sugar control, which could be useful for those at risk of diabetes.

In fact, study showed that 10 people with type 2 diabetes showed that short-term intermittent fasting significantly decreased their blood sugar levels.


Other reviews found that intermittent fasting was as effective as limiting calorie intake at reducing insulin resistance.


Coupled with the potential blood sugar-lowering effects of fasting, it could also help keep your blood sugar at accepted levels preventing rises and crashes in your blood sugar levels
Simply put, fasting could help decrease blood sugar levels and reduce
insulin resistance.

Fighting Inflammation


While inflammation is a normal immune process used to help fight off infections, the chronic inflammation has devastating consequences for your health.

Researchers found that inflammation may be involved in the development of chronic conditions, such as heart disease, cancer and rheumatoid arthritis Studies have found that fasting can help decrease levels of inflammation and help promote better health.


Studies proved that healthy adults who fasted for one month significantly reduced their levels of inflammatory markers.

Aids Weight Loss by Limiting Calorie Intake and Boosting Metabolism

Honestly many people who fast are looking for ways to get rid of some few ponds.

Theoretically, abstaining from all or certain foods and beverages should decrease your overall calorie intake, which could lead to increased weight loss over time.

Some research has also found that short-term fasting may boost metabolism by increasing levels of the neurotransmitter norepinephrine, which could enhance weight loss.

In fact, one review showed that whole-day fasting could reduce body weight by up to 9% and significantly decrease body fat over 12–24 weeks and decrease fat mass by up 16% .

Fasting Promotes Longevity

Shockingly, the less food you eat the longer you will live. Studies have it that the lifespan of people in certain cultures increased due to their diets.

One of the primary effects of ageing is a slower metabolism, the younger you are , the faster and more efficient your metabolism. The less you eat, the less toll it takes on your digestive system.

Fasting improves brain function because it boosts the production of a protein called brain-derived neurotrophic factor (BDNF.)

BDNF activates brain stem cells to convert into new neurons, and triggers numerous other chemicals that promote neural health.

This protein also protects your brain cells from changes associated with Alzheimer’s and Parkinson’s disease.


Fasting boosts our Immune System
Intermittent fasting improves the immune system because it reduces free radical damage, regulates inflammatory conditions in the body and starves off cancer cell formation.

Side effects

Some side effects of fasting may include fatigue, food obsession , low sugar levels , hair loss , disturbed menstrual cycle, sleep disturbance , mood changes and headaches .

Who should fast


In fact, that’s a good idea to fast but its always advisable to seek medical attention to know the right way to go about fasting.


Though fasting is good, some classes of people are exempted for diverse reasons. Some of these include:

  • Ages below 18
  • Pregnant
  • Breastfeeding
  • Having struggled with eating disorders in the past
  • Are over 65
  • Have type 2 diabetes

Some healthy tips to note

  1. Fasting periods shouldn’t be too long
    2 .Stay Hydrated. …
  2. Take some light exercises
    5.Don’t break fast with a feast
    6.Stop fasting if you feel unwell
  3. Eat enough protein

Conclusion


No matter which form it takes , fasting for the first time will always not come on a silver platter , even serial “fasters” have challenges. But at a point in our lives we all need to leave the stomach empty at least for some time bearing in mind the numerous benefit it comes with.

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