Is fasting for weight loss right for you? Fasting has been around for many years and isn’t something new but it has just recently become a hot topic again. To fast is to consume only water and no food for a specific amount of time or set amount of days. When people first think of fasting it is often correlated with the negative term starving. To starve is often associated with a situation where someone is hungry but not able to obtain food. To fast is to voluntarily control your food intake to reset the human body’s system and assist with health and body detoxification.
There are various different approaches people take to fasting. Some people choose to do alternate day fasting while others go for a strategy that includes certain time restrictions. An example of alternate day fasting is to eat only about a quarter of one’s usual food intake for three or four days out the week. The important thing to remember is to not fast 2 days back to back, you will alternate between your normal eating and drinking days and fasting days. Time restricted fasting is where you will only eat and drink at certain times each day to form a routine that consists of daily fasting periods.
Fasting for short periods of time improves your metabolic rate which in turn burns more calories. To really achieve good results it’s important to make sure after fasting you don’t overcompensate by eating a huge feast or large amount of food to make up for the lack of calorie intake. Human life span partially depends on cultures and diet. Eating less is associated with living longer. The less you are eating the less hard your digestive system needs to eat. In a 12 week period of intermittent fasting some people achieve 3-8% weight loss and some even lose 4-8% belly fat alone. Belly fat is dangerous because the fat that is stored there can often cause diseases.
There are many great health benefits associated with fasting. You can achieve weight loss and better weight management by having control over your eating habits. There can also be noticeable improvements with cardiovascular health and internally your body will be able to recycle cells more efficiently. A few other great benefits include improving your body composition, reducing stress, better your immune system, lower your risk of diabetes and improve insulin sensitivity. Your body and brain work together so if one is working well you may see improvement of the other as well. Some studies have shown that those who experience periods of fasting are less likely to experience brain damage or strokes. Fasting can also be beneficial to those that suffer from eating disorders. To aid with binge eating you can schedule a time where you will take all your calories in at once for the entire day. Fasting allows you to go without food for a determined amount of time so that you can then eat at a set time that fits your lifestyle.
As with any major alterations to your lifestyle you must be cautious. Children, women that are pregnant or nursing and elderly that are in poor health should make sure their nutritional needs are being met and should not attempt to fast. Fasting side effects can include dizziness and nausea. While fasting make sure to stay hydrated and reduce physical activity. If your body is accustomed to sugar, alcohol and caffeine you may also experience some quite painful headaches. If you are able to overcome these setbacks in time you may begin to start to see positive results.
Fasting for long periods of time is not encouraged by health professionals. Once returning to normal eating after fasting for a long time the body will typically store all of the calories it takes in. The best strategy is to slowly introduce lighter food following a fast like lean meat and fresh produce and not take in a whole big meal.
There are no set rules for fasting as some methods work better for some than others. Take your time and experiment with it a bit to see if it might work for you. Just always remember to listen to your body and not push yourself too far or take fasting to an extreme that has a negative impact on your health.
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