How to fast correctly
How to Fast Safely: 10 Helpful Tips
By Helen West, RD on January 2, 2019
There are many different ways to fast.
Intermittent fasting is an increasingly popular eating pattern which involves not eating or sharply restricting your food intake for certain periods of time.
This fasting method has been linked to a range of potential health benefits, including short-term increases in human growth hormone (HGH) and changes to gene expression (1, 2, 3, 4).
Such effects are linked to longevity and a lower risk of disease. Thus, people who fast regularly often hope to lose weight or live a healthier, longer life.
However, fasting can be dangerous if not done properly.
Here are 10 tips to help you fast safely.
1. Keep Fasting Periods Short
There is no single way to fast, meaning that the duration of your fast is up to you.
Popular regimens include:
- The 5:2 Pattern: Restrict your calorie intake for two days per week (500 calories per day for women and 600 for men).
- The 6:1 Pattern: This pattern is similar to the 5:2, but there’s only one day of reduced calorie intake instead of two.
- “Eat Stop Eat”: A 24-hour complete fast 1–2 times per week.
- The 16:8 Pattern: This pattern involves only consuming food in an eight-hour window and fasting for 16 hours a day, every day of the week.
Most of these regimens advise short fast periods of 8–24 hours. However, some people choose to undertake much longer fasts of 48 and even up to 72 hours.
Longer fast periods increase your risk of problems associated with fasting. This includes dehydration, irritability, mood changes, fainting, hunger, a lack of energy and being unable to focus (5, 6, 7).
The best way to avoid these side effects is to stick to shorter fasting periods of up to 24 hours — especially when you’re just starting out.
If you want to increase your fasting period to more than 72 hours, you should seek medical supervision.
Summary Longer periods of fasting increase your risk of side effects, such as dehydration, dizziness and fainting. To reduce your risk, keep your fasting periods short.
2. Eat a Small Amount on Fast Days
In general, fasting involves the removal of some or all food and drink for a period of time.
Although you can remove food altogether on fast days, some fasting patterns like the 5:2 diet allow you to consume up to around 25% of your calorie requirements in a day (8).
If you want to try fasting, restricting your calories so that you still eat small amounts on your fast days may be a safer option than doing a full-blown fast.
This approach may help reduce some of the risks associated with fasting, such as feeling faint, hungry and unfocused.
It may also make fasting more sustainable since you likely won’t feel as hungry (9).
Summary Eating a small amount on fast days rather than cutting out all food may reduce your risk of side effects and help keep hunger at bay.
3. Stay Hydrated
Mild dehydration can result in fatigue, dry mouth, thirst and headaches — so it’s vital to drink enough fluid on a fast (10).
Most health authorities recommend the 8×8 rule — eight 8-ounce glasses (just under 2 liters in total) of fluid every day — to stay hydrated (11).
However, the actual amount of fluid you need — although likely in this range — is quite individual.
Because you get around 20–30% of the fluid your body needs from food, it’s quite easy to get dehydrated while on a fast (12).
During a fast, many people aim to drink 8.5–13 cups (2–3 liters) of water over the course of the day. However, your thirst should tell you when you need to drink more, so listen to your body (13).
Summary As you meet some of your daily fluid needs through food, you can get dehydrated while fasting. To prevent this, listen to your body and drink when thirsty.
4. Go for Walks or Meditate
Avoiding eating on fast days can be difficult, especially if you are feeling bored and hungry.
One way to avoid unintentionally breaking your fast is to keep busy.
Activities that may distract you from hunger — but don’t use up too much energy — include walking and meditating.
However, any activity that’s calming and not too strenuous would keep your mind engaged. You could take a bath, read a book or listen to a podcast.
Summary Keeping busy with low-intensity activities, such as walking or meditating, may make your fast days easier.
5. Don’t Break Fasts With a Feast
It can be tempting after a period of restriction to celebrate by eating a huge meal.
However, breaking your fast with a feast could leave you feeling bloated and tired.
Additionally, if you want to lose weight, feasting may harm your long-term goals by slowing down or halting your weight loss.
Because your overall calorie quota impacts your weight, consuming excessive calories after a fast will reduce your calorie deficit.
The best way to break a fast is to continue eating normally and get back into your regular eating routine.
Summary If you eat an unusually large meal after your fast day, you may end up feeling tired and bloated. Try easing gently back into your normal food routine instead.
6. Stop Fasting If You Feel Unwell
During a fast, you may feel a little tired, hungry and irritable — but you should never feel unwell.
To keep yourself safe, especially if you are new to fasting, consider limiting your fast periods to 24 hours or fewer and keeping a snack on hand in case you start to feel faint or ill.
If you do become ill or are concerned about your health, make sure you stop fasting straight away.
Some signs that you should stop your fast and seek medical help include tiredness or weakness that prevents you from carrying out daily tasks, as well as unexpected feelings of sickness and discomfort (6).
Summary You may feel a little tired or irritable during your fast, but if you start to feel unwell, you should stop fasting immediately.
7. Eat Enough Protein
Many people start fasting as a way to try to lose weight.
However, being in a calorie deficit can cause you to lose muscle in addition to fat (14).
One way to minimize your muscle loss while fasting is to ensure you are eating enough protein on the days you eat (14, 15).
Additionally, if you are eating small amounts on fast days, including some protein could offer other benefits, including managing your hunger.
Some studies suggest that consuming around 30% of a meal’s calories from protein can significantly reduce your appetite (16).
Therefore, eating some protein on fast days could help offset some of fasting’s side effects.
Summary Having enough protein during your fast may help minimize muscle loss and keep your appetite in check.
8. Eat Plenty of Whole Foods on Non-Fasting Days
Most people who fast are trying to improve their health.
Even though fasting involves abstaining from food, it’s still important to maintain a healthy lifestyle on days when you are not fasting.
Healthy diets based on whole foods are linked to a wide range of health benefits, including a reduced risk of cancer, heart disease and other chronic illnesses (17, 18, 19).
You can make sure your diet remains healthy by choosing whole foods like meat, fish, eggs, vegetables, fruits and legumes when you eat.
Summary Eating whole foods when you aren’t fasting may improve your health and keep you well during a fast.
9. Consider Supplements
If you fast regularly, you may miss out on essential nutrients.
This is because regularly eating fewer calories makes it harder to meet your nutritional needs.
In fact, people following weight loss diets are more likely to be deficient in a number of essential nutrients like iron, calcium and vitamin B12 (20).
As such, those who fast regularly should consider taking a multivitamin for peace of mind and to help prevent deficiencies.
That said, it’s always best to get your nutrients from whole foods (21).
Summary Regular fasting may increase your risk of nutritional deficiencies, especially if you are in a calorie deficit. For this reason, some people choose to take a multivitamin.
10. Keep Exercise Mild
Some people find that they are able to maintain their regular exercise regimen while fasting (5).
However, if you’re new to fasting, it’s best to keep any exercise to a low intensity — especially at first — so you can see how you manage.
Low-intensity exercises could include walking, mild yoga, gentle stretching and housework.
Most importantly, listen to your body and rest if you struggle to exercise while fasting.
Summary Many people manage to participate in their regular exercise routine on fast days. However, when you’re new to fasting, it’s recommended to only do mild exercise to see how you feel.
Fasting Isn’t for Everyone
Although fasting for short periods is generally considered safe, the following populations shouldn’t attempt to fast without consulting a medical professional:
- People with a medical condition like heart disease or type 2 diabetes
- Women who are trying to conceive
- Women who are pregnant or breastfeeding
- People who are underweight
- Those who have experienced an eating disorder
- People who have problems with blood sugar regulation
- People with low blood pressure
- Those who are taking prescription medications
- Woman with a history of amenorrhea
- Older adults
- Adolescents
Summary While fasting can be healthy for many people, you should speak to your doctor first if you have certain medical conditions or are pregnant, breastfeeding or trying to conceive. Fasting is not recommended for people who have had an eating disorder.
The Bottom Line
Fasting is the practice of abstaining from food and beverages for extended periods. Depending on how it’s done, it may boost your health.
People may choose to fast for dietary, political or religious purposes. One popular method is intermittent fasting, in which you cycle between periods of eating and fasting.
To stay healthy while fasting, it’s best to keep fast periods short, avoid intensive exercise and stay hydrated.
Eating enough protein and keeping a balanced diet when you’re not fasting can also maintain overall health and ensure successful fasts.
5 Tips to Do It Safely – Cleveland Clinic
Just the thought of fasting may make you hungry. But going without food for a time — whether for health or religious reasons — can be good for you, says hepatologist Nizar Zein, MD.
“There’s actually a range of ways to fast,” he says. “Sometimes, fasting means avoiding certain types of food, like carbohydrates or fats. Other times, it just means reducing calories overall. Then, there’s the type of fasting when you don’t eat (or sometimes drink) at all for a day or more.”
Many religions promote some form of fasting as a spiritual exercise. And medical literature indicates fasting, in general, can:
- Support weight loss.
- Decrease inflammation from chronic conditions like arthritis.
- Lower your blood pressure.
- Lower your cholesterol.
“There also are theories that periodic fasting may help you live longer, boost brain function and prevent neurodegenerative disease,” Dr. Zein notes.
If you’re planning a fast in which you don’t eat at all, Dr. Zein recommends these five tips for maintaining your health and energy level.
1. Ease into itCut back on food and drink gradually for several days — or even weeks — before your fast. Otherwise, abruptly beginning a fast will be a shock to your body.
“Don’t eat three full meals a day with between-meal snacks and then suddenly stop eating one day,” Dr. Zein says. “If your body is used to regular refueling, you may have a hard time maintaining energy levels during a fast.”
And keep your sugar intake low as you’re heading into a fast. Loading up on cookies and sweet tea before your fast isn’t a good idea. You may feel full and satisfied at first, but when your blood sugar plummets an hour or two later, you may become extremely hungry and weak. To have enough energy for the long haul, fill up on complex carbohydrates (like pasta, rice and potatoes) and protein (like meat and beans).
2. Drink plenty of waterSome religious fasts restrict all food and beverages, including water, as part of the observation. If, however, the guidelines for your fast allow for consumption of water, staying hydrated will help you avoid dehydration, maintain your energy levels and lessen side effects like headaches, cramps and irritability.
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3. Cut down on activity“It’s not a good idea to do intense exercise when you’re not eating or drinking,” says Dr. Zein. “If you’re not planning to replenish nutrients for a while, preserve your energy for vital daily activities.”
4. Plan ahead for medicationsBefore fasting, talk to your doctor about how to take your medications. Some medications — such as for seizure disorders — are essential, and you shouldn’t stop taking them while fasting. Other medications should be taken with food. “When people have adverse outcomes from fasting, it’s often because they didn’t take their medications correctly,” states Dr. Zein.
5. Ease out of itAt the end of your fast, replenish your calories gradually. Rather than going on an eating binge right away, spread those calories over your next two meals. This is better because it will help you avoid rapid changes in blood sugar and the fatigue associated with consuming a large amount of food.
Is fasting healthy?“Overall, fasting can be a healthy practice that I recommend for many people,” says Dr. Zein.
Even when following these tips, too much fasting can be dangerous, though, and fasting for too long may cause dehydration, mental stress and disrupted sleep. Also, there are different health benefits and risks associated with various kinds of fasts, based on what restrictions you’re following and for how long.
Fasting for religious reasonsIt’s customary in some religions to fast entirely for a day, for a portion of certain days or to abstain from certain foods for an extended period of time.
Is it safe? Research shows that religious fasting has potential benefits for improving cholesterol, reducing oxidative stress and balancing energy.
Fasting for health reasonsSome diets recommend eliminating certain foods or restricting eating at certain times, both of which can be done in a healthy way, Dr. Zein says.
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Intermittent fasting, for example, encourages people to only eat during certain times of the day or to restrict eating on certain days. It’s an eating pattern that focuses on consciously cutting back on calories for certain time periods.
Certain restrictive diets, like the ketogenic diet (keto), approach fasting differently. Rather than fasting for a period of time, people who follow keto cut all carbs and sugars from their diets.
Is it safe? Studies have shown intermittent fasting and certain restrictive diets can be good for your heart health, help with weight loss and improve your cholesterol. However, researchers also caution that fasting diets can be difficult to maintain as a long-term lifestyle.
Who shouldn’t fast?While fasting can be done safely for some people, it can cause problems for people with certain health conditions.
Many religions indicate certain groups of people may not be required to participate in fasting based on certain criteria. From a health perspective, Dr. Zein suggests those who shouldn’t fast from all food and drink include people who:
- Have diabetes and struggle with keeping blood sugar stable.
- Have chronic kidney disease.
- Are breastfeeding (chestfeeding).
- Are underweight.
- Are recovering from surgery or illness.
- Live with or are at high risk for an eating disorder.
Fasting may provide psychological and physical benefits when done in a healthy way. If you plan to make fasting a part of your routine, talk with a healthcare provider about any risks.
Benefits, methods and rules of one-day fasting.
Table of contents
- Benefits of a hunger strike
- Varieties
- How to get into fasting
- Secrets of fasting
- Way out of a hunger strike
Rejection
Please note that all information posted on the site Prowellness is provided for informational purposes only and is not a personal program, a direct recommendation for action, or medical advice. Do not use these materials for diagnosis, treatment, or any medical procedure. Consult your physician before using any technique or using any product. This site is not a specialized medical portal and does not replace the professional advice of a specialist. The Site Owner is not liable to any party who has suffered indirect or direct damage as a result of misuse of materials posted on this resource.
Benefits, methods and rules of one-day fasting.
If you organize a daily hunger strike every week, then after a few months you can see positive changes in your general well-being. In order not to harm health, it is necessary to correctly enter the daily hunger strike and exit it. Then the result will be the same.
Benefits of fasting
With a quality one-day fasting, the following changes are noticeable in the body:
- metabolism is accelerated;
- facilitates the work of the digestive tract;
- the work of the excretory system is activated;
- the removal of toxins and toxins is more active;
- strengthens the body's defenses;
- significantly reduces the level of "bad" cholesterol and sugar;
- the work of the nervous system is getting better.
Attention! If you regularly use the technique of one-day fasting, then the body is greatly rejuvenated. This prolongs life. The main benefit is weight loss, regardless of the number of kilograms gained and the degree of obesity.
Varieties
There are several variations of one-day fasting. First of all, on the water. Optimal for beginners and those who have health problems that are not included in the list of contraindications. Drinking water helps to reduce the feeling of hunger, which means it facilitates the process of hunger strike. There are several schemes for this method. One of them allows you to drink as much water as you want. Another - a glass per hour, no more than three liters per day.
Dry fasting is a more serious event that requires experience and good health. You can start the dry version only after several water ones, when there is confidence that the body can withstand stress with ease.
How to start fasting
In order not to break loose and properly conduct the healing process, it is necessary to carefully prepare for it.
For three days, do the following:
- avoid fatty foods, fish, junk food, sugary drinks, alcohol;
- the basis of the menu should be cereals, low-fat dairy products, fruits and juices;
- cooking - steaming, boiling and baking.
One day before start:
- exclude dairy foods, nuts, legumes, coffee, tea;
- the menu should contain juices, fruits, berries, herbal infusions;
- stop smoking;
- In the evening, put a cleansing enema.
Attention! It is optimal to start a daily hunger strike in the morning after breakfast. Breakfast should be light and small. It can be an unsweetened fruit, a small portion of porridge on the water, a slice of whole grain bread with a slice of hard cheese.
Fasting secrets
There are several recommendations that will make it easier to survive the process and get the result expected for health:
- the optimal day is the first of two days off so that there is time to go out;
- give up all bad habits;
- exclude any drugs;
- reduce physical activity;
- spend more time outdoors;
- get up early, go to bed early too;
- if you want to sleep during the day - no need to resist.
Attention! If there are side effects that last more than three hours, you need to stop the hunger strike and get out of it correctly.
Way out of hunger strike
Breaking out of a hunger strike will help the body quickly adapt to a normal diet after stress. Tips are as follows:
- exit time exactly the same as entry time;
- the first meal is as light and low in calories as possible;
- the first day there are small portions and light foods;
- in the diet should be low-fat dairy products, cereal cereals, boiled vegetables, you can low-fat broth;
- the transition to constant power is carried out gradually.
Attention! Do not give enemas or take laxatives. This is incompetent advice that can cause problems with the intestines.
Disclaimer
Please note that all information posted on the site Prowellness is provided for informational purposes only and is not a personal program, a direct recommendation for action, or medical advice. Do not use these materials for diagnosis, treatment, or any medical procedure. Consult your physician before using any technique or using any product. This site is not a specialized medical portal and does not replace the professional advice of a specialist. The Site Owner is not liable to any party who has suffered indirect or direct damage as a result of misuse of materials posted on this resource.
Expert: Yulia Soboleva Entrepreneur, mother and consultant in the field of beauty and skin care
Reviewer: Ekaterina Vorobieva Adept of a healthy and active lifestyle
Therapeutic fasting - how to do it right? Fasting according to Nikolaev
Doctor of Medical Sciences, Professor Yuri Sergeevich Nikolaev (1905-1998) is the founder of the national fasting school. He called his method of therapeutic fasting the method of unloading and dietary therapy (RDT).
Under the direction of Yuri Sergeevich, in the clinic of diet therapy at the Moscow Research Institute of Psychiatry, therapeutic fasting was successfully used to treat mental and psychosomatic diseases. The method has proven itself in removing depressive states, apathy and panic attacks.
Yu.S. Nikolaev studied in detail the processes that occur in the human body during abstinence from food. He also developed the first scientifically based method for the use of RTD.
Nikolaev's book "Fasting for the sake of health"
Scientific and practical conclusions Yu.S. Nikolaev outlined in the book "Fasting for the sake of health". This book can be called a "fasting textbook":
- describes the method of fasting;
- from a scientific point of view, physiological changes in starving people are substantiated;
- many stories of the transformation of patients suffering from various types of mental illness, neuroses.
Later in the article, we will review the legendary fasting technique. This classic technique has been producing positive results for decades and is still used today.
The professor used to prescribe fasting for up to 21 days, sometimes for 40 days. In severe illnesses, severe toxemia, obesity, Nikolaev advised fasting in courses of several days.
Yu.S. Nikolaev singled out three stages of fasting and recovery
Stages of fasting:
- food arousal - you constantly want to eat. The intensive work of the motility of the gastrointestinal tract causes a feeling of hunger;
- increasing acidosis - the concentration of hydrogen ions increases in the blood due to the fact that fat is broken down without the presence of glucose;
- adaptation - the body adjusts to internal nutrition and begins to synthesize glucose from fat.
Stages of recovery:
- asthenic - 15-30 minutes after eating a small amount of food, the feeling of hunger reappears. By the end of this stage, as a rule, there is an increased appetite;
- intensive recovery - appetite increases, so at this stage you need to be especially careful. Those who stop following the hunger exit diet quickly begin to gain weight, a feeling of weakness and laziness appears. But with proper nutrition, stool is quickly restored, mood improves and cheerfulness appears. The biochemical parameters of the blood are finally normalized;
- normalization - appetite becomes moderate, immunity improves and mood stabilizes. The physiological functions of the body improve relative to the state before starvation.
During fasting, a person goes through 6 stages in succession. For the safe and effective passage of fasting and dietary therapy, it is important to consult a doctor. If this is not done, complications and negative symptoms may occur during fasting.
What is the specificity of fasting according to Nikolaev?
Mandatory condition for unloading and dietary therapy according to Yu. S. Nikolaev - medical procedures.
They are needed to remove toxic substances from the body, which can lead to self-poisoning of the body by decay products. These negative phenomena occur at the second stage of starvation - increasing acidosis. It is possible to overcome them with the help of various medical procedures, which not only helped to cope with the physiological difficulties of the fasting process, but also increased the general strengthening effect of fasting and helped to distract from the feeling of hunger. We list some of the procedures:
- shower - used to speed up metabolism, body shaping, work out spasmodic muscles;
- baths - to reduce fatigue and normalize sleep;
- massage - for posture correction, normalization of breathing and improvement of blood microcirculation;
- moderate exercise - to maintain muscle tone.
How to starve according to Yu.S. Nikolaev?
Entrance to fasting
Before a person begins to starve, medical specialists conducted a complete examination of the body in order to identify its initial physiological data and prescribe a course of fasting. This comprehensive examination of the body included:
- blood and urine tests;
- electrocardiogram, electroencephalogram;
- pressure measurement, weight measurement and other procedures.
For Yu.S. Nikolaev, the psychological aspect of entering starvation was also important. Before starting the course, the doctor made sure that the patient was in the mood for fasting.
The process of fasting
In the morning, the fasting people underwent cleansing procedures. Read more about this in the article: "On the importance of enemas on fasting." Then followed a bath or shower. After - "pressing" massage.
Then during the day it was necessary to drink 1.5 - 2 liters of water. After a half-hour rest, the hungry went for a walk, during which they performed breathing exercises. At lunchtime and for dinner, you could drink alkaline mineral water.
In their free time, a group of starving people could watch TV and play board games.
Before going to bed, the starving people brushed their teeth and rinsed their mouths with a weak solution of soda or potassium permanganate and went to bed in well-ventilated rooms.
Way out of hunger
Fasting was followed by a recovery period. These two periods, according to the RTD methodology, are the same in duration. That is, the number of days of fasting and exit from hunger is equal.
When coming out of fasting, a person had to reduce activity, increase rest time. The hunger recovery nutrition program involved the gradual introduction of complex foods into the diet:
- 1 day out of hunger — juices: apple, carrot, grape diluted in half with water;
- 2-3 days - undiluted juices;
- 4-5 days - grated fruits and carrots, vegetable soup with rice;
- Day 6-7 - cereal, vinaigrette, honey;
- 8-10 days - kefir, brown bread, raw vegetable salad, vegetable and butter;
- from 10 to 30 days - adherence to a dairy-vegetarian diet.
Yu.S. Nikolaev, developing programs for overcoming hunger, took into account individual diseases. So, with stomach and intestinal ulcers, the return to nutrition was started not with juices, but with oatmeal, and with asthma - with serum.
Yuri Sergeevich wrote: “From thousands of years of experience, after numerous experiments and careful clinical studies, it became absolutely clear that therapeutic fasting is an exceptional therapeutic tool. It contributes to a radical cleansing, and everything that cleans, heals.”
Recovery according to Yu.S. Nikolaev at the SpaGolod Medical Center
Nikolaev and supplemented it:
- own 20 years of experience in fasting programs;
- using modern medical technologies.
During the course of RDT, the effect of fasting is reinforced by:
- hydrotherapy procedures: Charcot shower, needle shower;
- thermotherapy: Altai cedar phytobarrel, infrared sauna;
- halotherapy: salt cave;
- physiotherapy: darsonvalization, magnetotherapy, pressotherapy of the legs and abdomen;
- physical activity: exercise therapy room, treadmills and elliptical trainers, walks in the park (Botanical Garden, VDNKh).