Fasting
I did my first multi-day fast 10 years ago. It was a 5 day fast after I had become a certified yoga instructor. I had learned during my training the benefits of fasting and was keen to try it. I won't lie, it was VERY hard the first day or so. I felt like I was starving and would not be able to do it. I calmed myself by thinking about all I had read about it and how when I had gotten really sick and didn't eat for days, nothing bad happened. By the 2nd day, the hunger disappeared. It was weird and I did not trust it. But it went away and did not return. The other things I noticed was mental clarity, which was one of the primary reasons I had been keen to try it. The second thing I noticed was how deeply I slept. I read this was due to my brain not having to deal with all of the day-to-day maintenance of digestion. My meditation practice was also the best it had ever been.I haven't done one since and I think it is time to try again. Here is a list of the precautions you need to take and be aware of:The generally accepted consensus is that children should not fast. When your brain and body are still developing, this is not a time to gamble with withholding calories. I would say no one under 21 should try this, to be safe.I am going to put the NEGATIVE elements up front. I really do not want anyone embarking on this if this is not a healthy decision in the first place.I do not advocate ANY fast without consuming liquid. You can drink water, sparkling water tea, and coffee during a fast. If you have any of the following, you should consult your doctor before trying any fast:
Have diabetes.
Have problems with blood sugar regulation.
Have low blood pressure.
Take medications.
Are underweight.
Have a history of eating disorders.
Are a woman who is trying to conceive.
Are a woman with a history of amenorrhea.
Are pregnant or breastfeeding.
Warning signs to look out for:
If you have a severe BURNING SENSATION IN YOUR STOMACH you must not fast.
VOMITING indicates gastric irritation and electrolyte imbalance in the body you must not fast.
If you feel like you are going to FAINT any time, or if you are feeling very DIZZY, it is an indication that your brain is deprived of glucose since there is no supply of food to it. If you fall UNCONSCIOUS you must put an end to your fast immediately or at least have a little fruit juice to gain some energy.
Pain in the stomach, chest or abdomen is a sure shot sign that you must stop fasting immediately. Any pain in these areas may lead to serious health conditions.
DIARHEA, if not treated on time, can lead to dehydration and electrolyte imbalance, and this can lead to worsening of chronic diseases such as asthma.
If you are MENSTRUATING, your physical power tends to reduce comparatively. And if you’re fasting during that period, even a little extra physical activity is not good for the body. It t is better not to fast during your periods.
Ok, now let us get to why I would suggest this as a good and healthy choice.First of all, humans evolved with intermittent fasting as a normal state of life. This means, most of the day they did not eat. A good deal of evidence suggests that modern hunter-gatherers rarely experience long periods of food shortage. They obviously don’t have endless, easy access to food. Intermittent fasting is naturally incorporated into their eating schedule because they have to hunt and gather for the food they eat. Intermittent fasting occurred naturally as a result of fluctuations in food availability, season, and climate. Some days, they may have taken in food many times during the day at different time points, whereas other days they may have eaten only one meal – or perhaps no food at all.The benefits of intermittent fasting and multi-day fasting depend on the type of fast you do.16/8 METHOD: FASTING FOR 16 HOURS EACH DAYI personally find this to be the most "natural" way to do intermittent fasting. 16/8 intermittent fasting is believed to improve blood sugar control, boost brain function and enhance longevity. This is also great for people interested in losing weight and burning fat. You can do this at any point during the day, but the key is to be consistent. So if it is easier for you to skip breakfast and lunch then dinner, try not eating from the end of dinner the prior evening until 16 hours later. If you last ate at 9pm, then don't eat again until 1pm the following day. Stick to nutritious whole foods and beverages during your eating periods.5:2 FAST 2 DAYS PER WEEKThis fasting method involves eating normally 5 days a week and restricting calories on 2 days a week. This diet is also called the Fast diet and was popularized by British journalist and doctor Michael Mosley. On the fasting days, it is recommended that women eat 500 calories, and men 600 calories.Some studies have shown that calorie restriction is associated with improved brain function and anti-aging effects. It is unknown whether the 5:2 diet and similar diets are sustainable over long periods of time. Such fasting regimens may take advantage of circadian rhythm to boost metabolic health. Disruptions in circadian rhythms have been associated with increased risks of diabetes, obesity, heart disease, and cancer. As critics correctly point out, there are no studies testing the 5:2 diet itself, but there are plenty of studies on the benefits of intermittent fasting.A 24 HOUR FAST ONCE OR TWICE A WEEKI first heard about this diet because Lauren Bacall did it. I read that to control her weight, she did not eat anything on Mondays. The trickiest thing about this is it is on day one of a multi-day fast that it is the hardest. If you do this version on a regular basis, you are putting yourself through the worst part consistently. But it works for many people. The benefits are the same as those listed in 16/8 and 5:2. It is just another way to do it.3 DAY FASTWhat happens in your body during a 3 day fast is more significant. When you fast for this long, your body gets a chance to do major repairs inside your body that have been on the back burner for years. Your immunity gets a serious boost. Your body gets an overhaul on cleaning inside/out. Inflammation is reduced throughout your body. It is also a great way to start an elimination diet. For instance, if you have been wondering if you have a dairy sensitivity, after a 3 day fast eat hold off on eating dairy for another week. When you introduce it into your body again, you will know that any symptoms are likely a result of dairy.While fasting, the body shifts into a state of nutritional ketosis (the state that reduces your bodies need for glucose) which is characterized by the production and utilization of an increasing amount of fatty acids and ketone bodies. This will torch fat burning as you’ll be drawing all of your fuel from the adipose tissue.LONGER FAST NEED A DOCTOR'S SIGNOFFI am not going to go into fasts over 3 days because they require a doctor to approve, in my view. If you are more interested in one of these after speaking with your doctor, please contact me and I will guide you through one.Breaking a fast is very important. Once you start eating after several days of not eating, you cannot just start eating steak or pizza. Start with fruit and veggies for a day and slowly introduce more complex foods.
