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How to Do Fasting?

Published in Fasting Practices 4 mins read

Fasting, when approached correctly, can be a beneficial practice. Here’s a guide on how to fast effectively, incorporating best practices:

Key Principles for Effective Fasting

Before starting any fasting regimen, it's crucial to understand some fundamental principles. Here’s a breakdown:

1. Short Fasting Periods

  • Principle: Don't start with long fasting periods if you are new to fasting.
  • Practical Insight: Begin with shorter durations, gradually increasing them as your body adapts. This prevents overwhelming your system and makes fasting more sustainable.
  • Example: Starting with a 12-hour fast and working up to 16 hours could be a good way to begin.

2. Controlled Eating on Fast Days

  • Principle: When following a fasting diet that includes some days where you eat a reduced amount of calories, eat small amounts of food on those fasting days.
  • Practical Insight: On days you are aiming to fast, a very small calorie intake, if any, is often allowed. Avoid large meals; instead, aim for very small snacks.
  • Example: If you’re doing the 5:2 diet, where you eat normally 5 days of the week and restrict calories on the other two, those two days would be your fast days where you eat a very small amount of calories.

3. Hydration is Key

  • Principle: Staying well-hydrated is vital.
  • Practical Insight: Drink plenty of water, herbal teas, or clear broths during your fasting periods to help maintain proper body function and reduce feelings of hunger.
  • Example: Aim to drink 8 glasses of water during your fast.

4. Gentle Activity

  • Principle: Engage in light exercise or meditation.
  • Practical Insight: Activities like gentle walks or meditation can be helpful during a fast. These can distract you from hunger and improve overall well-being.
  • Example: Go for a 20-minute slow walk or do a 10-minute meditation session during your fast.

5. Gradual Reintroduction to Eating

  • Principle: Don't break fasts with large meals.
  • Practical Insight: After a fast, reintroduce food gradually with a small, healthy meal. Avoid gorging. This prevents digestive distress.
  • Example: Start with a small bowl of soup or a light salad after your fast.

6. Safety First

  • Principle: Stop fasting if you feel unwell.
  • Practical Insight: If you feel lightheaded, dizzy, or experience any other concerning symptoms, stop your fast and consult with a healthcare professional. It's crucial to prioritize your health.
  • Example: If you begin to feel very fatigued during your fast, it's essential to stop the fast and eat something to replenish your body.

7. Adequate Protein

  • Principle: Ensure adequate protein intake.
  • Practical Insight: On non-fasting days, make sure you are eating a sufficient amount of protein. Protein is important for body repair and satiety.
  • Example: Eating lean meats, eggs, beans, or lentils on non-fasting days can help you meet your protein needs.

8. Focus on Whole Foods

  • Principle: Eat plenty of whole foods on non-fasting days.
  • Practical Insight: During your non-fasting days, concentrate on eating a balanced diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins. This will support your health and well-being.
  • Example: Include a variety of colourful fruits and vegetables in your meals.

Summary of How to Do Fasting

Principle Action
Keep fasts short Start with short periods and gradually increase.
Eat small amounts on fast days Consume a very small amount or no calories during fast days.
Stay hydrated Drink plenty of water, herbal teas or clear broths during fasts.
Gentle activity Engage in light activity such as walks or meditation.
Gradual re-introduction to eating Break your fast with a small, healthy meal.
Safety first Stop fasting if you feel unwell.
Adequate protein Consume sufficient protein on non-fasting days.
Focus on whole foods Eat a balanced diet of whole foods on non-fasting days.

By following these guidelines, you can approach fasting in a safe and effective manner.