Fasting is an ancient practice that is still useful in modern times to clean the body and mind, helping us to live in our healthiest expression. Fasting has gained popularity in the last several years as a health trend for many ailments, including weight loss. Fasting, however has been practiced intentionally and unintentionally for the entire duration of the human species. The human body when free of diseases is well adapted to fast. Throughout our existence, until very recently in the human history there has almost always been food scarcity. Our ancestors hunted and foraged food for their families and tribes. If no animal was killed or plant found then of course that meant no meal was going to be had. Our biology is wired to gain weight rather than lose it, which has served us in the past to help us persist during times of no food. But, in modern times there is an over-abundance of food on a scale we have never known as a species and as a result many people eat out of habit and availability more than hunger.
There are several religions that observe fasting as a part of their practice and observation. Religious fasting is done with the purpose of cleaning the body, being humbled to understand and relate to people around the world who do not have food, breaking the grip of habit by exercising control over the physical body, and to deepen their connection to their higher power by refocusing their spiritually. Lent, Ramadan, and Yom Kipper are several examples of religious based fasting. Each religion has its own perimeters around fasting and when this fasting is done mindfully it has the power to bring many health benefits with it to the faster.
Fasting is an ancient habit that modern science has come to back up. One of the main reasons fasting is so beneficial is due to the autophagy process that is activated by fasting. If you have never heard the term, autophagy translates to “self eat”. Autophagy is a self-healing, self-preserving process in the body. When autophagy is activated the body is cleaning house and getting rid of any compromised or dysfunctional cells throughout the body. The digestive process itself takes up about fifty percent of a person’s energy, possibly even more if that person is eating foods which are disagreeable to their individual body or heavily processed foods. During a fast the energy usually directed to digestion is redirected to cleaning and repairing the body. Because the digestive energy is freed many people who fast regularly report feeling more energized during their fasting state. These processes aid the body in optimal functioning. Additionally, it’s worth noting that longevity science has shown that calorie restriction is the most effective method for anti-aging.
Lastly, before diving into the different types of food fasting, know that fasting is not always limited to food intake. While the overall benefits are different you can make a fast for just about anything that you feel called to take a break from. For example, a fast from TV or electronics can be done, with the possible benefit of having more presence in your daily life or deeper conversations with family/friends. Fasting can be used as a tool to break old habits and rewire new ones. Now, back to dietary fasting, the following are the most popular types of fasting. Not every type of fasting works for every type of body/person and you may have to experiment with the different types to find the one that is sustainable for you since ultimately what is sustainable is what you will practice and therefore get the most benefit from. Furthermore, timing can play a big role in successfully doing a fast, women in particular may find that fasting during menstruation is particularly difficult but work and family stress or lack of proper sleep also tend to have an impact on appetite and will power. Lastly, fasting while a wonderful tool, is not for everyone, individuals who take certain medicines requiring consistent food intake, having metabolic diseases like diabetes, and individuals prone to eating disorders are advised to avoid dietary fasting and would benefit more from non-dietary fasting. Even for the healthy individual its advised to speak to your doctor first and take baby steps rather then jump into a big fast without preparation, a plan, and working up to longer periods.
Water Fasting: is consuming only water for 24hrs or longer as this is the time it takes to activate the autophagy process to rid the body of dysfunctional or damaged cells. The water consumption makes the fast a littler easier as well as hydrating the body and flushing metabolic waste or toxins.
Dry Fasting: is fasting from all foods and liquids for 24hrs or longer as this is the time it takes to activate the autophagy process. Since there are no liquids in this fast it is advised to practice first with the water fast and if possible to practice this fast during cooler weather. Additionally, it is very important to actively deeply hydrate yourself prior to fasting as well as after fasting to flush any metabolic waste. For Muslims, dry fasting is the type of fasting performed during Ramadan from sunrise to sunset based on the prayer calls.
Intermittent Fasting: is typically reducing the time window of eating without reducing the amount of food/calories. There are many ways to do this type of fasting. There is the 16/8 fasting, where a person eats for 8 hours out of the day and refrains from eating the other 16 hrs. Some of this fasting time includes sleep so this fast can be as easy as skipping breakfast or dinner. For people up for a bigger challenge there is also 18/6 fasting. This is reducing the eating window to 6 hrs. a day while abstaining from food for 18hrs a day. Fasting intermittently this way will not activate the autophagy process, however fasting 12 to 18 hrs. will move your body into a fat burning state which can be useful for individuals trying to get more lean. Typically intermittent fasting is done 5-7 days a week and tends to become a lifestyle.
Juice/Soup Fasting: is limiting all intake to very easy to digest juices and soups. Anytime the fiber is reduced, most especially with juicing it is important to be mindful of the sugar content. Juice and soup fasting can be a wonderful way to break an extended water or dry fast.
Whichever fasting you decide to give a try, planning will be your strongest way of ensuring success. Choosing a time where you have freedom and flexibility in your day will ensure that hunger related feelings can be dealt with by taking a nap or going for a walk or any other activity to distract yourself. Taking shorter fasts and working up to a longer fast will help you to be accustomed to navigating how you feel and what you need to do for yourself. Once you get to a place of longer fasting, consuming softer easier to digest foods such as fruit, smoothies, salads, and soups before and after your fast will help your body transition more smoothly into and out of the fasting state. Take your time to discover what works best for you and be gentle with yourself when first beginning to practice fasting.
Wishing you more ups then downs in this journey of life. Feel free to leave us a comment or question. Namaste
