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We created this article because many people are wondering what fasting is all about. This in-depth guide will give you all the relevant information about all the different types. We will also discuss the benefits of these types of fasting, such as water and intermittent fasting, the kind of nutrition you should take in, and building muscle.
With this guide, you will find the answers to your questions for sure!
Basically, you choose to take in your energy and calories in a specific period of time during the day while not eating anything else outside of this period.
A little explanation:
Usually, your body takes all the energy from the food you ate instead of taking it from the fat you've stored. This is especially the case when you're taking in carbs or sugars since the body tends to have a preference for burning sugar as energy.
However, in the "fast state," your body will not have access to a consumed meal; therefore, energy will be taken from the stored fats. Burning fat is a positive thing and explains why people lose weight.
People that don't fast will have normal insulin levels, there will be enough glucose in the bloodstream and the food they take in will be stored as fats. Energy will be gained from burning the sugars.
The main advantage is that while being in the "fast state" your body will burn fat instead of sugars which is the main reason why people lose weight while still eating the same food as before!
Weekly intermittent fasting is also a popular way and maybe the best way to start! You can start by doing it once a week. For example, you can have your last meal at 2 pm on Monday and start fasting until Tuesday at 4 pm. James clear explains it perfectly by visualizing some awesome schedules.
Another possibility is alternate day intermittent fasting, where you have longer fasting periods on alternating days. For example, you can have a meal on Monday evening; then you fast for about 24 hours until Tuesday evening. However, on Wednesday, you eat normally until the evening, where your 24 hours of fasting start over again.
The choice is really up to you!
You only have to worry about eating food in your specific set period of time. This translates into not having to prepare, pack or eat a meal every 2,3 hours and you can concentrate on other things.
2. It's not as hard as following a diet.
You don't change the food you eat while being on intermittent fasting; you change how you eat. This is different from diets that usually demand to switch to other foods where the problem exists of people who don't follow it over the long term. Also, effective weight loss makes people not want to give up on intermittent fasting.
3. It may reduce the risk of cancer.
It's not sure that fasting helps to reduce the risk of cancer. However, there are several studies that show us that people who fast before going under chemotherapy have way better cure rates. There will be, without a doubt, more research in the near future on fasting
As mentioned before, when fasting, your body doesn't have the same insulin levels, and it will start to burn stored fats as an energy source. This will quickly result in effective weight loss.
5. It's effective against insulin resistance and type 2 diabetes.
Fasting leads to a reduction of blood sugar and insulin levels. Obviously, this is beneficial for people with type 2 diabetes although people that suffer from diabetes should always talk to their doctor first before starting with fasting.
Also, make sure to read these ten proven benefits of intermittent fasting here written down by healthline.com
Be aware that you need to properly prepare for water fasting as it may be difficult to do in the first few days. This means getting rid of processed sugars, flour, and products that contain caffeine 2 or 3 days before you start with water fasting. Try a raw diet of fruits and vegetables.
If you have taken in lots of processed food prior to your water fast, you will probably retain a lot of water and therefore lose weight up to 3 pounds!
An Adult male should be taking in 3 liters of water on a daily basis while water fasting; for women, it's about 2,5 liters. When sticking to these amounts, you should be fine. However, make sure to contact a doctor before starting a water fast because there are risks that you should consider especially if you have any health issues.
Note: people that take in medication on a daily basis should not be following a water fast!
Muslims usually break their fast by eating some dates and drinking water. The dates are very good for getting an energy boost and fueling your stomach to process the food you are about to eat. Water is also very important since you have been dehydrated. It is a custom that Muslims pray the Maghrib prayer (sunset) after eating the dates with water. After the prayer, they start eating the main course.
It is a habit for Muslims to wake up just before sunrise (Suhoor) to have a small meal to get some fuel for the next day. Meals that are rich in fiber and protein are perfect for this.
1. Surround yourself with friends and family.
Keeping good company keeps you entertained and you don't think about food as much.
2. Start fasting a few days in the month before Ramadan.
This way, your body will get accustomed to it, and you won't have such a hard time adapting.
3. Make sure your meals are light and nutritious.
You don't want to eat fried foods and soda because you will feel very bad the day after.
4. Replace your usual snacks with nuts and fruits.
These are very healthy and will give your body the fuel it needs.
5. Plan your meals ahead
This way you can make sure that you get all the nutrients and vitamins that are necessary to function properly.
6. Try to work out after you break your fast.
Working out on an empty stomach is not advised; your body will benefit more when it has re-upped on energy.
7. Take a small nap in the afternoon
Your body can use some extra rest during this period.
8. Drink at least one-liter water
Preferably more, but definitely get that one liter in your system, so your body is rehydrated and ready for the next day of fasting.
You can completely seek absence from water and food or you can just not take in any calories for a specific type of time.
2. Have you ever fasted before?
If not, you might want to take it easy. Start with a short time of fasting before building up your periods.
3. Consider your schedule and obligations
It's easier to fast on days when you have the time to relax. Avoid high-energy obligations.
4. Plan fasts on days where you can combine it with prayers
As mentioned before, fasting and prayer go hand in hand.
5. Plan fasting for times when other people will not be inconvenienced by it.
Fasting on Christmas might not be the wisest and most fun thing to do as there will be dinners everywhere!
When undergoing such a test, the doctors responsible will give you all the information that is necessary and explain it in detail. They will also ask for all information on health issues, allergies... the person may have.
During the test, you are only allowed to drink some water, and you cannot eat any food. Every hour, a small sample of blood will be taken to check the blood sugar levels. This process will continue until the blood sugar levels drop to a low level or a period of time set by the doctor.
Once the final blood sample is taken, eating and drinking can be done as usual. After eating, there will be taken a urine sample and the blood sugar levels will be kept checked until 2 hours after the meal.
There are no real risks related to a diagnostic fast since you are closely observed by doctors although people tend to feel tired and weak during the test because they can't eat.
Eat a healthy balance of foods, including lots of fruits and vegetables. Make use of low-fat cooking methods and avoid processed foods and sugars. Take in a variety of cruciferous vegetables mixed with leafy greens, red and orange vegetables, starchy vegetables and fresh fruit.
Water is essential for all types of fasting and should be your overall priority. When it's very hot or you are planning to exercise, try adding at least 1/2 ounce of water per pound of body weight. Also, try to take in enough meat or fish or alternatives.
Freshly made juices, smoothies, and shakes are definitely allowed. These contain natural sugar and are filled with all the good stuff. Tea is also allowed, although tea that doesn't contain caffeine is the best option. For example, you can try herbal tea.
In general, eating low-fat and low-sodium foods like fruits, vegetables, and whole grains are recommended. You can also puree cooked foods with a little bit of water.
Remember: A balanced intake of foods and drinks is very important between fasts. Our kidneys are extremely efficient at maintaining the body's waters and salts but you lose some of these by sweating. To prevent muscle breakdown your meals must contain enough energy food such as carbs and some fat.
It's totally possible to gain muscle mass while fasting.
Think about it:
Taking in a certain number of calories, let's say 2500 a day, stays the same whether you take this amount in during a 16-hour span or an 8-hour span. 2500 calories = 2500 calories. This means your body still can get all the nutrition and building materials in order to build muscle.
The only difference is you will lose a lot of weight quickly when fasting because of the stored fats that are burned instead of the sugars. This does not translate in not being able to build muscle. Don't forget to exercise a bit as well, because this is obviously correlated to building muscle mass.
Also, have a look at the diet doctors' article on building mass while fasting. He explains why fasting does NOT burn your muscles.
In this period, you want to lift weights that are a little lighter than you're accustomed to and you do not want to workout longer than one hour. Keep eating healthy and workout moderately so at the end of the month you are lean and your muscle is still there.
To make it easier for yourself, avoid smoking, exercising and chewing gum for this period of time. Luckily, you don't need to fast for all blood tests but your doctor will inform you whenever you do have to fast for 8-12 hours.
The following tests usually require fasting:
Other things think to look out for:
Hyperglycemia or high blood glucose can also lead to problems when fasting. The combination of people cutting back in medication and the liver that releases stored glucose for energy can result in very high blood glucose.
Dehydration is another common risk people face while fasting. It is really important to take in sufficient amounts of water while not fasting. It can lead to major problems with kidneys and heart disease.
Note: Listen to your body! Headache, nausea, dizziness, and vomiting will often mean it's time to break your fast! Urine becoming dark is a clear sign that you are becoming dehydrated.
Share this guide with your friends and family and educate them on everything they should know about the different types of fasting!
(Reprinted with permission from Balanced Lifestyle Blog.)
Outcomes of Ramadan and Yom Kippur Fasting
