Fasting to lose weight refers to not eating or drinking for a specific amount of time throughout the day for the purpose of shedding some body fat. Fasting is a very ancient practice that has been followed by different schools of beliefs.
It was introduced in the 5th century. It was initially started as a cure for various diseases. However, later on, due to its many benefits, people began practicing it. It is a widespread practice done by people out of religious obligations or for its many health benefits of fasting or even for the sake of losing weight.
It also includes diets where a specific type of nutrient or food is avoided for a particular amount of time.
The practice of fasting is a ubiquitous thing among many religions. Many followers of different religions such as Christians, Buddhists, Muslims, Jews, and Hindus fast during the time specified by their beliefs. According to the Bible, the Christians fast during Lent’s time that is forty days before Easter.
Apart from Christians, Muslims also fast during their holy month of Ramadan for thirty days, from sunrise to sunset. And similarly, the Jews and Hindus fast for a period specified by their religion.
P.S. Religious books are pretty ancient, around 1000s of years old. Don’t you think it adds to their credibility and makes the concepts and tips mentioned in them quite interesting and beneficial?
Hours of fasting:
Hours of fasting to lose weight are not specified. For the different purposes, there is an additional time specified. If someone is doing it for their religious purpose, they are supposed to fast according to how their beliefs have asked them to.
On the flip side, if someone wishes to fast due to its medical advantages, they can fast up to 7-14 hours. People tend to sometimes go overboard while doing so. They do not realize that it can cause problems for them. Therefore, it is imperative to be well-considerate of the hours you are hungry.
Never fast for too long as it can cause adverse effects to your health. Doing it for more than 24 hours can be harmful to the body because it requires food for its functioning, and depriving it for a longer time can cause adverse effects on it.
The science behind:
When we fast, the body doesn’t have its standard access to glucose, constraining the cells to turn to different methods and materials to deliver energy. Therefore, the body starts gluconeogenesis, a characteristic cycle of creating its own sugar.
The liver also aids by changing over non-sugar materials like lactate, amino acids, and fats into glucose energy.
Since our bodies monitor power during fasting, our basal metabolic rate turns out to be more proficient, in this manner bringing down our pulse and circulatory strain.
Ketosis, another cycle that happens later into the quick process, occurs when the body consumes stored fat as its essential force source. This is the ideal mode for weight reduction and adjusting glucose levels.
Health benefits of fasting include:
- Enhances mental abilities, including problem-solving, learning, remembering, decision making, etc.:
- Reduce inflammation
- Reduction of the danger of metabolic diseases
- It protects the body from obesity
- Improve overall fitness
- Promotes blood sugar control
- Weight loss and an increase in metabolism
Overall, it removes toxins from our bodies and forces cells into measures that are not generally done when a constant fuel flow from food is present.
What you should NOT do:
Regardless of many reasons why a person should fast, we can’t overlook the medical risks related to fasting. Showing us that it may not be appropriate for everybody.
If you are a patient or are suffering from diabetes or low glucose. It can prompt spikes and crashes in your glucose levels, threatening that is.
Ideally, when you are permissible for food or drinks, you stay well hydrated and take healthy food with a good nutrition supplement to avoid being sick or malnutrition.
It is suggested to consult a doctor if you are having any health-related issues. Fasting to lose weight may be the cause to worsen your condition.
What to avoid during the eating periods:
People who fast are hungry, but studies have shown that within a week or two. They noticed that their appetite decreased and fasting became effortless.
A person should remember that even in the allowed time, one should not consume unhealthy stuff. As not only does it diminishes the purpose of fasting, but it also holds some dangerous health risks.
Foods to Break your fast
Since your calorie admission will be seriously restricted, it’s ideal for zeroing in on nutritious, high protein nourishments, just as low-calorie vegetables. These will cause you to feel full without numerous calories.
You could take soups on fasting days, as they will, in general, cause you to feel complete.
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Here are a couple of instances of dinners that are appropriate for fasting to lose weight:
- eggs and vegetables
- yogurt with berries
- flame-broiled fish
- a plate of meat with mixed green vegetables