Fasting 101: Water Fasting and Intermittent Fasting

Fasting is considered as one of the most powerful and ancient methods of detoxification of the body and all the systems. Overtime, a number of variations in the methods and strategies of fasting have been developed, but the overall health benefits and effect on the metabolism are still the same.  Today I want to talk about two very common methods:

• Water fasting
• Intermittent fasting

This info is my opinion and based on my own research.  Since I’m not a medical expert, I would always suggest that you talk to your doctor before starting any fast…water, juicing, etc.

Regardless of the strategy employed, the main health benefits of fasting are:

• Spiritual rejuvenation and connection for those who do it for spiritual reasons.
• Healing and detoxification for the body, per organs being able to heal and do their natural detox functions
• Conservation of energy by the body in general and with regard to the body processes related to digestion.  That energy can be used for cleaning the tissues, blood, etc.
• Metabolism of fats
• Promotion of weight loss

What happens during fasting?

Fasting is a physiological phenomenon for your body. Human body is designed for fasting and research suggests that most of the dramatic changes take place during initial 3 days of fasting. These changes are attributed to the alterations in the normal pattern of energy metabolism (from glucose and carbohydrates to fatty acids and ketones).

Benefits of fasting in addition to detoxification:

1. Fasting is helpful in controlling blood pressure, hypercholesterolemia and high LDL cholesterol levels.
2. Tightly regulated and properly structured fasting plans are helpful in decreasing the obesity and obesity related health issues.
3. Fasting increases the production and concentration of anti-inflammatory mediators in the body that lessen the symptoms of joints disorders, arthritis and other inflammatory disorders.
4. Fasting has been used for spiritual uplift in cultures and religions all over the world.

Who should not fast?

If you have any of the below listed condition, you may not be an ideal candidate for detoxification by fasting:

• If you are severely anemic
• If you have eating disorders, like bulimia or anorexia nervosa, as well as depression.
• If you are pregnant or nursing
• If you are suffering from malnutrition
• If you have diabetes or blood sugar issues
• If you have issues with kidney function
• If you have a serious health concern or chronic illness, you may benefit from fasting or it could make your condition worse.  You have to discuss fasting as an option for greater health with your doctor/medical expert.

Those of you who are medically well and want to choose fasting for detoxification have a lot of options.  Here are the 3 most common methods.

Water Fasting

Normally done for 3 – 10 days, water fasting is one of the oldest forms of fasting.  It is most often done for spiritual as well as physical healing.  How do you do a water fast?  You abstain from anything other than purified water for the period of time you are fasting.  No water, no food, no juice, etc.   Thus, it’s not something that most people can do for an extended time and their are many potential health risks for long term water fasting.  Increased self control and increased spiritual connection are thought to be the main benefits of water fasting.

I don’t suggest water fasting for weight loss because of the lack of nutrients and nutrition, however I do think that for detoxing and spiritual practices that it’s fine for healthy people.

Intermittent Fasting with Calorie Restriction:

Intermittent fasting refers to decreasing total calorie intake and increasing the spacing between the meals.  In essence it’s changing your eating patterns.  Some people designate a window of time (6 hours or 4 hours for example) and they only eat then.  They fast the rest of the day.  Others will fast a full 24 hours a few times per week.  For example, They may have breakfast ending at 10am and not eat again until 10 am the next day.

The thought with intermittent fasting is that your body will have to pull from it’s stored fat for energy rather than the food you eat that is turned into glucose that goes into your bloodstream or glycogen in your muscles.  The metabolizing of this fat should cause weight loss, but it also opens the door for toxins that are stored in the fat and lymphatic system to be detoxed (if you properly fast).  This is basically true with all claims that fasting will help you lose weight because the only fuel available to the body is fat…technically.

What are the benefits?    Intermittent fasting is helpful not only for weight loss and healthy metabolism but also for longevity and well-being according to a research published in the peer reviewed journal Ageing research reviews suggested that intermittent fasting and calorie restriction can decrease the risk of neurodegenerative diseases like Alzheimer’s disease and other causes of dementia. This suggests that reducing the amount of calories help the cells to adapt and regenerate to the toxic environment around us. In addition, studies have shown that intermittent fasting may increase the rate of overall metabolism. This is a concept that’s still be sorted out in the research so it’s not set in stone.

Personally, I think it’s healthier to focus on whole, unprocessed foods, like fresh, uncooked fruits and veggies (organic if you can get them) to cleanse the body.

General Cautions:

• If your total calorie intake was more than 3000 calories, intermittent fasting or severe calorie restriction may lead to complications. It’s better to reduce your calorie intake moderately by 500-1000 calories (cleaning up your diet) per day and then initiate intermittent fasting.
• Lastly, after certain period of fasting, body begin to mobilize muscle proteins to generate energy (leading to weakness and muscle aches). Research data indicates that after the mobilization of glycogen (the storage form of glucose), body begin to metabolize proteins (almost 60 and 84 grams per day or 3 ounce of muscle mass) for the first few days until ketone production is initiated after which the rate of protein breakdown decreases.  You don’t want to lose muscle, you want to lose fat.  This one of the main reasons why people gain the weight back after fasting or dieting.  Less lean, calorie burning muscle on their bodies because it’s been eaten away.

Prolonging you fasting (more than 2 weeks) can lead to severe lethargy, electrolyte imbalance, weakness, dizziness and alterations in the productivity.  Talk with your doctor before going on any fasting plan.  Fasting can be done in a healthy way, but you have to know what you’re doing.