Fasting in the safe way
- Dietitian.Lauren Hmede
- Jan 9, 2019
- 3 min read
How to Fast Safely: 10 Helpful Tips
There are many types of fasting; the most popular type is intermittent when patient don’t eat or sharply restrict their intake for certain period of time. Fasting has been linked with lower disease risk, increase longevity, weight loss and increased human growth hormone.
Short
There is no specific pattern of fasting; the duration is up to you but main patterns are:
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 fasting regimen choose a period of 8-24 hours of fasting. Main people go to extreme 48-72 hours.
Longer period of fasting is related to hunger, mood changes, fainting, dehydration and loss of focus. It is recommended to fast less than 24 hours otherwise medical seek is important.
2. Eat a Small Amount on Fast Days
Fating involves removal of some types of food and drink or even all types. It is better to have caloric restriction rather than full food removal in order to avoid hunger, loss of focus and fainting. For example, 5:2 fasting allows you to eat 25% of your caloric requirement.
3. Stay Hydrated
Mild dehydration cause thirst and dry mouth and because you get 20-30% of your daily fluid requirement from food it is easy to get dehydrated while you are on fasting.
There is no recommendations for specific fluid intake otherwise you should response to your thirst sensation as you get thirst.
4. Go for Walks or Meditate
Fasting increase the feeling of hunger and boring, so instead of breaking your fasting go for low intensity exercise that doesn’t takes a lot of energy like meditating and walking. Otherwise you may read a book or having a a warm bath.
5. Don’t Break Fasts With a Feast
Consuming large meals that are high in calories may breaks your goals and increase risk of weight gain. Instead going back to your eating routine is a helpful way to avoid bloating and weight gain after longer period of fast.
6. Stop Fasting If You Feel Unwell
During fast period you may feel tired and hunger but don’t keep yourself feeling tired and unwell. As longer period of fasting> 24 hours may increase risk of illness. Instead try fasting for less than 24 hours while you have snack. Tiredness that avoid you from doing your daily activities and tasks can be serious. Whenever you face this symptom stop your fast as it may cause serious medical conditions.
7. Eat Enough Protein
Many people go for fasting to lose weight. Caloric deficit may cause loosing muscle mass and fat stores. So whenever you are on fasting try to have enough protein: 30% of meal should be protein as it is helpful in controlling appetite and preserving muscle mass.
8. Eat Plenty of Whole Foods on Non-Fasting Days
On non-fasting day try whole food rich in fibre as they are beneficial for your health and lower diseases risk as well they help you feel full and control hunger sensation.
9. Consider Supplements
Take multi-vitamin supplement is really important as you miss out many nutrient in food. Common deficiencies are calcium, iron and B12 vitamin.
10. Keep Exercise Mild
Try low intensity exercise while you are on fasting and especially you are new fasting patient. Don’t struggle your body instead try walking, mild yoga and stretching.
Fasting Isn’t for Everyone
Fasting for short period is generally considered as safe. But some people with certain conditions should seek for medical help before fasting like people with diabetes, pregnant or breastfeeding women, women with amenorrhea, older adults, adolescents, people with lower blood pressure, people with prescribed medications.
Conclusion:
Fasting is the practice of avoiding food and beverages. People may choose fasting for dietary or religious purposes. It is not for all people so seek medical help before you start.
Intermittent fasting is the most common type. Try always short period of fasting less than 24 hours. Don’t forget to stay hydrated, doing low intensity exercise and having enough protein.
Whenever you feel ill stop fasting as it may result in serious health conditions.
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