Fasting or Starvation - The Right Way

Fasting is also one of the ascetic traditions in some religions such as Buddhism, Hinduism, and Islam. But what if someone tells you that fasting is good for your health?
There is a range of ways to fast which includes ignoring certain kinds of foods or water fasting etc. Intermittent fasting is also one of the popular terms, that focuses on the eating pattern to prevent diseases or manage your weight. Fasting or starvation has its benefits and disadvantages but for that, you need to know the basics. Let's find out some amazing facts about fasting:

1. Fasting: The Right Way

2. What is fasting? It is willingly not eating food for a particular period of time . Fasting is a part of our tradition from centuries . May be due to: Religious reasons Cleanse the body of toxins Weight loss goals Therapeutic reasons During the fast, the body, organs and digestive system gets relaxed.

3. Should you fast? Fasting for a day is generally safe and can be beneficial. One should not fast for more than few days at a stretch. Diabetics, heart patients, pregnant and lactating women, anyone with a chronic disease, the elderly and children should not fast even for a short time.

4. What happens when you fast? Fasting for a short period of time like a day or two: Reduces insulin resistance Fights inflammation Relaxes your digestive system Detoxifies your body Improving blood pressure Enhances heart health Boost brain function

5. What happens when you fast for longer duration? When you fast, you eat less than the body’s requirements. Body gets deprived of essential nutrients. Body goes into starvation mode and metabolism slows down. Affects health adversely and can lead to fatigue, dizziness, constipation, dehydration, e lectrolyte imbalance , muscle wasting, organ failure, etc .

6. How to fast in a healthy way Eat in small amounts Eat enough protein Avoid sugary & fried foods Drink plenty of water Indulge in activities Avoid strenuous exercises Don’t break the fast with a feast When you fast, either you don’t eat food at all or eat in small amounts. If you eat in small amounts, here’s how you can fast in a healthy way: Keep the fasting period short Stop Fasting If You Feel Unwell

7. Eat in small amounts during fast Do not restrict food completely. Eat small amounts of food at regular intervals. Healthy options: whole fruits, salads, unsalted buttermilk, yogurt, smoothies, etc. Eat enough protein Eating proteins on fast days: Offsets some of fasting’s side effects. Keeps you full for longer. Helps manage hunger pangs. High protein food options: low fat milk, curd, paneer, nuts & seeds, etc.

8. Drink plenty of water Drink plenty of water during fasting. Plan to drink 1 glass of water every half to one hour. Drinking enough water is essential for maintaining everyday health even if you are fasting. It helps curb hunger pangs during fasting. Eat eater enriched foods like cucumber, oranges, watermelon, etc. Avoid sugary & fried foods I ncreases daily calorie consumption. Increases fat deposition in the body. Leads to gastric issues like gas and bloating. Drink other healthy fluids like lemon water, coconut water, herbal tea, etc .

9. Indulge in activities Keep yourself busy to avoid unintentionally breaking your fast. Indulge in activities that distracts you. Go for a walk Practice yoga & meditation Indulge in hobbies Read a book Avoid strenuous exercises Keep the intensity of your exercise regime low. Listen to your body and rest if you struggle to exercise. Low-intensity exercises: walking, mild yoga, gentle stretching and housework. Meditate

10. Don’t break the fast with a feast Could leave you feeling bloated and tired. Consuming excess calories after fast increases fat deposition. Affect your long-term weight loss goals.

11. What’s the safest way to break the fast? Drink plenty of water. Eat a small and light meal. Eat nutrient dense foods. Go for cooked, easy to digest foods. Chew food thoroughly. Avoid experimenting new dishes. Eat lot of whole foods when you aren’t fasting to improve your health and keep you well during a fast .

12. Fasting Isn’t for Everyone Although fasting for short periods is generally considered safe, the following populations shouldn’t attempt to fast without consulting a medical professional: People with a medical condition like heart disease or type 2 diabetes who are underweight who have problems with blood sugar regulation with low blood pressure Those who have experienced an eating disorder Women who are trying to conceive who are pregnant or breastfeeding with a history of amenorrhea Older adults Adolescents

13. Are all fasting diets same? NO Some diets allow only liquids like water, juice or tea. Some cut down calories drastically, but don't completely ban food. In many fasting plans, you fast every other day. The choice of fasting diet depends on the purpose behind fasting, whether religious, weight loss or any other.

14. Types Of Fasting Intermittent fasting Dry Fasting The warrior diet One meal a day diet Water fasting

15. Intermittent Fasting Intermittent fasting is an eating pattern that cycles between periods of fasting and unrestricted eating . Followed to lose weight, improve health and simplify the lifestyle. During the fasting periods, either you eat very little or nothing at all . Leads to an automatic reduction in calorie intake . Lowers insulin levels, increases growth hormones and fat burning hormone norepinephrine (noradrenaline ).

16. Types of intermittent fasting The 16/8 method: fasting for 16 hours and restricting daily eating window to 8 hours with 2, 3 or more meals. eat healthy foods during your eating window . can drink water, coffee or other zero-calorie beverages during the fast to reduce hunger pangs. 5:2 diet ( Fast Diet): eating normally 5 days of the week but restricting calorie intake to 500–600Kcal for 2 days of the week . Eat Stop Eat: involves 24-hour fast once or twice per week . Water, coffee, and other zero-calorie beverages are allowed during the fast, but no solid foods. Alternate-day fasting: fasting every other day either by not eating anything or only eating few hundred calories .

17. Pros & Cons of intermittent fasting Pros Reduces insulin resistant. Promotes health and weight loss. Reduces risk of chronic health conditions. Improves brain health. No calorie restriction and no change in diet. Cons Interferes with the social aspect of eating. Digestion issues. Potential weight gain. Binge Eating. Not very common.

18. The Safest Fast Is The One That Is Safe For YOU! Have A Healthy Fasting !

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24. Additional Resources https:// www.thewellnesscorner.com/blog/4-ways-in-which-fasting-helps-build-selfcontrol- https:// www.thewellnesscorner.com/blog/fasting-and-its-benefits https:// www.thewellnesscorner.com/blog/fasting-once-a-week-good-or-bad https:// www.thewellnesscorner.com/blog/a-healthy-guide-to-fasting https:// www.thewellnesscorner.com/wellness-tv/nutrition/fasting-the-right-way https:// www.thewellnesscorner.com/blog/lets-know-the-science-behind-fasting-during-navaratri https:// www.thewellnesscorner.com/blog/no-eating https:// www.thewellnesscorner.com/blog/healthy-fasting-tips-for-navaratri https:// www.thewellnesscorner.com/blog/health-benefits-of-eating-dates-during-ramzan-iftar

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