Complete Beginner Guide For Fasting
Everyone do something because it have a lots of benefits to that particular work. If someone ask you not to eat or skip a meal you always think that, by not eating or skipping meals will make you weak and you can't do your work properly. But what if i say that it's totally a myth.
Eating your first meals just after wakeup which gives you energy is a wide spread myth by food companies. Breakfast fast means, break your fast with your first meals any time of the day.
With that said fasting comes up handy with not just only losing weight but have numerous health benefits. I'll discuss all the health benefits in my next upcoming blog.
Fasting is not just skipping meals or eat whatever you want after you break a fast, fasting is practice which our ancestors use to do. Our ancestors don't get foods everyday. They have to find or hunt animals to survive, but somedays they be in fast because they don't get animals tho they goes on hunting.
So where is the concept of food and energy?
My upcoming blogs will let you understand about fasting and benifits and foods and energy matter.
To start the process, let's first understand the types of fastings
1. Intermittent Fasting
2. Prolonged fasting
Will discuss this fully in upcoming blogs and their types as well.
How to start a fast?
If you want to start fasting and lose some weight with it's additional benefits, then let's begin.
1. Calories restricted.
Try to be in calories deficit for 2days a week and eat 500 less calories for two days in a week which is said to be a 5:2 pattern
2. Time restricted
When you have successfully reduce your calories and have done it for 2-3weeks then slowly get into a time restricted diet which is also called as intermittent fasting
If you're someone who eat within 8hrs if your last dinner then try not to eat for 10hours
For example: If you have completed your dinner at 10 pm then have your food by around 8am in the next day.
Gradually increase your time by an hour if you have completed more then 2weeks of the previous fasting regimen. Then go on increasing 12hrs, 14hrs and 16hrs. Which is said to be 14:10 Circadian rhythm fast and 16:8 intermittent fasting, where you cannot eat for 16 hours and eat the next 8 hours.
3. Try a day fast with small amount of foods
If you have done 16:8 fasting for a month, then congratulations you can now try 24hrs fasting. While doing a 24hours fasting you might feel hungry so you can cut down huge amount of calories and had only 500-600 calories that day and try this strategy every 1day in a week.
4. Eat stop eat fasting
If you have tried all the above fasting and mastered it then you must get your step in a 24hrs of fasting with no calories intake and only relying on water, back coffee, green tea.
Try this every week or month and unlock great benifits from you body.
Now you can get into prolonged fasting where you cannot consume any calorie for 24-72 hrs. Please read the conclusion before starting prolonged fasting.
What to do while in fast?
When you're doing 12:12, 14:10 or 16:8 hours fasting be sure to stay hydrated and drink enough water till your next meals, their is a strong reason behind that and I'll share this in my upcoming blogs.
Don't feast yourself after breaking a fast, choose healthy foods options. Include enough protein and green vegetables when you break your fast and complete all your calorie within the eating window.
Have a walk or do meditation while being in intermittent fasting.
Understanding and doing prolonged fast
When you're not having anything for 24-72 hours our body can't get enough vitamins and minerals so have rest while doing 48-72hours fasting.
Remember to have enough water throughout the day while in fast, when you're doing prolonged fast have some lemon+salt water so that their are enough electrolytes present in the body to send signal to the brain.
Rules of breaking prolonged fast
Its well said that a fool can start a fast but a wise man knows how to break it.
After not having food for 24-72hrs out gut get healed up and all the gut bacteria dies due to the Detoxification done is the body.
Introduce food slowly
After you break your fast, eat a boiled egg or small bowl of vegetable soup, or small fish and introduce small amount of food ever 1hours.
When you start fasting for the first time you may feel this for first 3days hungry, headaches, irritability, low energy, Craving, heart burn, bloating, constipation, Feeling cold, over eating.
While stating prolonged fasting do consult your doctor.
Always listen to your body
It's not wrong to say that starting is difficult but once you get into it, it will become a pleasure for you.
When you start doing if your body can't stay without food for that 16hours then don't feel guilty, break your fast and do not force your body to do anything wrong
Thank you stay healthy and happy