Fast
Part of my method to lose 150lbs is to do fasting. Fasting is a game changer for my health, mood and cravings and it works – fast! For me it’s important not to over fast, so I’m using a combination of time-restricted eating, intermittent fasting, alternate day fasting, water fasting and no-fasting days.
Fasting is the practice of abstaining from food and drink (or both) for a period of time. Unlike starvation, it’s an intentional, controlled choice. The abstention may be complete or partial, of long or short duration, or intermittent.
Fasting is a powerful healing and cleansing practice and is effective both as a preventative measure and as a healing or recovery tool.
The benefits of not having a supply of food at all times are varied. Fasting can help to:
- Reduce inflammation
- Regulate blood sugar levels
- Improve cognitive function
- Reduce anxiety
- Lower insulin resistance
- Repair neural networks in the brain
- Increase growth hormone secretion
- Improve heart health
- Stabilise mood
- Prevent diseases such as cancer
- Lower excess weight
- Slow the ageing process
- Increase longevity
- Improve sleep quality
- Curb cravings
- Boost energy levels
- Stimulate stem cell production
- Reduce stress
- Lessen effects of chemotherapy
Any type of fasting, whether it’s daily intermittent fasting, alternative day fasting or extended multi-day fasting, brings significant benefits to mental and physical health. Long fasts (3+ days) tend to bring deeper, faster and more dramatic results but are practiced less often. Shorter fasts take longer to produce results but are practiced frequently.
According to Dr Ronesh Sinha, during the process of fasting the body “stops using glucose as fuel and begins to metabolise fat.” This helps to lower blood sugar and insulin levels, which lessens weight gain and disease.
Fasting stimulates the production of ketones, which “act as an energy source for neurons” and increases the production of brain-derived neurotrophic factor, a protein that “stimulates the production of new neurons in the brain. Neurons transmit and receive information, so having more of them improves your memory and ability to learn.
“People report having more energy when they fast due to improved mitochondrial function. Upon the release of these ketones our bodies increase the number of mitochondria in our neurons, which are responsible for taking in nutrients and creating energy.
“The result: a brain and body that’s more capable of producing energy and burning fat.”
There are so many different types of fasts and each does something different for the body. It can be tricky to know where to start, or which fast might be right for you. It’s also important to understand when not to fast and to learn how to prepare the body for a fast.
There are a wealth of informative videos about fasting on YouTube – one of the most informative channels is Dr Mindy Pelz. You can find more excellent channels on my resources page.
DR MINDLY PELZ ON TYPES OF FASTING
As far as positive effects on health, mood, weight loss, cravings and energy go, nothing is as effective as fasting.
I began to practice fasting regularly a few years ago after a nervous breakdown, when my body told me it didn’t want any food for a few days. I ended up fasting for 10 days in all but had no idea that I was resetting my immune system and boosting my health.
After that fast my relationship with food and drink was dramatically different: my cravings had disappeared, I wasn’t interested in sugary foods, alcohol smelled toxic to me and I wanted more animal fats and proteins. I wasn’t hungry and could go far longer without meals – in fact the number of meals I was eating reduced naturally from 5 or 6 a day down to 2 or 3. I was no longer thinking about food morning, noon and night.
Of course I went off the rails again when stressful times hit but fasting had become a feature in my life. I tried 3-, 5-, 7-, 14- and 21-day water fasts but more importantly made intermittent fasting part of my daily life. I’m now more of a time-restricted eater, in that I fast for around 20 hours a day. My body feels better when I go for longer without food – I have less cravings, more energy and better mental clarity.
BENEFITS OF FASTING
The benefits of fasting for health, disease prevention, weight loss etc. are seemingly endless. In this in depth interview, Dr Jason Fung, Dr Alan Goldhamer and Mike Mutzel share their insights and research on how to approach fasting for weight loss and improved metabolic health and the important role hormones play.
TIME-RESTRICTED EATING
In the video below, Dr Andrew Huberman reviews data on how limiting food intake impacts weight loss, fat loss, liver health, mental focus, muscle, longevity, hormones, fertility and more. He also makes suggestions about how you can optimise fasting and how to work out the best fasting duration and timing for your goals.
THE 3-DAY WATER FAST
A 3-day fast is known to help reset the immune system and reduce inflammation. Three days gives the body time to detox, heal, and rejuvenate, as “fasting is a health strategy that is almost required for good health”. Dr Nick Zyrowski discusses the benefits of a 3-day water fast.