Disclaimer: The following is intended as a discussion and exploration of various techniques of fasting, and is not meant to be taken as medical advice, or to suggest a cure or treatment for any disease or illness. If you are interested in this practice, please educate yourself thoroughly, and seek advice from a qualified holistic or medical professional. We do not accept liability for damage or injury that may allegedly arise from any information or suggestions herein. As with anything, taking yourself to extremes can be very dangerous unless you are well trained and know what you’re doing.
Fasting voluntarily restricts the intake of food for any period of time, hours or days or months, often aiming to increase spiritual and physical health or for religious purposes. Unlike starvation, which is involuntary, fasting is deliberate and controlled. In fact, some level of fasting occurs as part of everyday life.
Brief History of Fasting
For thousands of years, healers around the world have recommended fasting to overcome a variety of illnesses. Throughout many species, we see animals instinctually refusing food or water while sick. Over recorded history, great minds, such as Hippocrates and Plutarch, referred to fasting as the: “greatest remedy”; “physician within”; and “best of all medicines.”
When used for spiritual purposes, it is often referred to as cleansing and purification. To this day, fasting remains as a factor in virtually all religions. During the holy month of Ramadan, an Islamic tradition, food and fluids do not get consumed between sunrise and sunset for forty days each year. Due to this, Ramadan remains the most studied fasting periods. Jesus Christ, Moses, Buddha, and the prophet Mohammed all notably believe in the healing power of fasting.
Popular Types of Fasting
Each type of fasting has specific benefits, risks, and challenges. Before commencing on a fast, especially long-term, research all kinds of fasting should and reviews to determine which will work best for your situation.
- Intermittent –
- Often used daily or long-term
- No food/nutrient intake for a scheduled period of time with a short eating window on a regular basis
- Juice –
- Blended or juiced fruits and vegetables and water only
- Water –
- Consuming water strictly typically done under medical supervision
- Dry –
- Hard – No contact with water
- Soft – External contact with water
- Complete restriction of all food and beverage including water
- Also used in combination with intermittent fasting
- Medical supervision highly recommended
- Cleansing –
- Consuming only liquid cleansing drinks or laxative teas
- Medical supervision recommended particularly in longer fasts
- Partial/Food Specific –
- Excluding a specific food or food from the diet, while continuing to consume other solid foods typically in one to three meals
- Liquid Protein –
- Generally used for weight loss in obese patients and usually medically supervised
- Diagnostic or Medical Preparation –
- Restriction of food and beverages except for water for a period of time before a medical test or procedure
- Religious –
- Completed for spiritual or ritual purposes
- Restrictions vary based on religion and event
Using Quality Food To Prime For Fasting
Taking the time to prime the body for fasting results in a more comfortable fasting experience. Eating a healthy diet that fits your personal needs for the months leading up to a fast fills you with nutrients. Healthy dietary fats, like avocados, minimize hunger which increases overall comfort during the fast. Generally, those who follow a higher fat diet moderate carbs and proteins because they feel full faster.
Detoxing the body of sugar, caffeine, and any other substance that may create withdrawal symptoms before commencing on a fast minimizes overall discomfort. Carb or keto flu commonly occurs when people remove carbohydrates, especially sugar, from their diet. Whenever possible, I recommend going through the carb or keto before starting. Not eating challenges a beginner enough that adding withdrawal symptoms may cause most people to quit early.
Mental Preparation
The mental preparation aspect of fasting varies for everyone. For me, I find that mental preparation the fast two weeks before starting allows me to overcome the initial hurdles. Mainly, I need to guarantee to myself that I am ready to consume zero nutrients for an extended period of time. And, also, that I am choosing a method that fits my current needs. This habit also allows me to clear my calendar and get ahead on errands. During a fast, limit strenuous activity as it can cause excessive lean muscle loss on long-term fasting. When active, the body requires more glycogen, and in the absence of food, the only source of glycogen is to break down lean muscle mass.
I decided long ago that weight loss, a common side effect of fasting, will never be my main reason for fasting. If you’ve read my previous article, Water Fast and Re-feed Overview and Impact, the biggest reward of my 12-day water fast equated to ending my unhealthy relationship with the scale. Removing the scale and weight obsession from my life allowed me to focus on how I look and feel rather than worry about a number whose fluctuations are impossible to understand. Going forward, I plan to use body measurements to track progress.
