Everything You Need To Know About Fasting, Benefits And Types Of Fasting

How long should I starve?

There is no exact answer to how many hours you should fast, but the best option is between 14 and 18 hours. Instead of focusing on how long fasting should last, it is better to keep in mind some things about fasting:

• If you are really hungry, eat something. If you do not, you will spend your time hungry and anxious because you are hungry;
• If you are not yet hungry, it is better to pay attention to your diet before switching to a lack of food. Start eating healthy, real and natural food. Concentrate first on clearing your diet.
• Are you preparing for a big event, such as a marathon or triathlon? This will probably not be the best time to try fasting. Consult your doctor and listen to your body!

What fluids can I consume?

And there is no right answer here. If you are on a fast-paced fasting, it is good to consume low-calorie drinks such as water, coffee (without milk and sugar) and tea. If you are on a periodic day of fasting, you can consume any fluids, but this takes away from your daily calories, so the general recommendation is to drink coffee, tea and water.

Alcohol is not allowed.

What can I train during fasting?

You can usually exercise during fasting. You may even find that during a time-limited fast you feel more energetic in the morning and want to exercise. However, with more restrictive fasting, you may feel slower. If so, consider yoga or a walk instead of a workout. As usual here, the recommendation is to follow your own body and the way you feel.

1. Fasting is a great tool for losing weight

There are studies that support fasting as an excellent way to lose weight. In 2015, a study found that the periodic day of fasting reduced body weight by up to 7% and reduced body fat by up to 12 kilograms.

Another study conducted at the University of Southern California found that of 71 adults placed on a five-day low-calorie fast (between 750 and 1,100 a day) once every 3 months, they lost an average of 3 pounds, reduced inflammation levels and circumference of your waist without sacrificing muscle mass. If you want to lose weight in the abdomen, fasting can be the key to success.

2. Promotes the secretion of growth hormone

Growth hormone is produced naturally in the body, but remains active for only a few minutes. It is effectively used to treat obesity and build muscle mass, important for burning fat. In addition, by helping to increase muscle mass, it naturally improves the effectiveness of training.

3. Fasting can be good for athletes

As mentioned above, fasting helps build muscle mass and at the same time burns fat. Which is very important for athletes.

4. Fasting is a great method for normalizing insulin sensitivity

When your body gets too many carbohydrates and sugar, it can develop insulin resistance, which often paves the way for many chronic diseases, including type 2 diabetes. If you don't want to go that route, you need to keep your body sensitive to insulin. Fasting is a great method to achieve this.

If you already have diabetes, fasting can lower both fat and blood glucose levels. If you are struggling with pre-diabetes and insulin resistance, cyclic fasting can help normalize the situation.

5. Fasting can normalize ghrelin levels

What is ghrelin? In fact, it is known as the hunger hormone because it is responsible for telling your body that you are hungry. A diet that significantly limits calories can increase ghrelin production, which will make you feel even hungrier. But when you starve, even though you fight hunger for the first few days, you actually normalize ghrelin levels.

In the end, you won't feel hungry just because it's your usual meal time. Instead, your body will become more adept at understanding exactly when you need food.

6. Fasting can lower triglyceride levels

When you eat foods that increase the levels of bad cholesterol in our bodies, the level of triglycerides also rises, and this dependence puts you at risk of developing cardiovascular disease. Periodic fasting lowers cholesterol levels and lowers triglycerides. It also has a positive effect on the levels of good cholesterol in the body.

7. Fasting can slow down the aging process

Although not yet proven in humans, some studies in rats have shown a significant improvement in life during intermittent fasting. In addition, mice subjected to such an experiment were able to increase their life expectancy. Of course, it is not clear whether people will have the same results, but the signs are encouraging.

Although fasting has many health benefits, it can be dangerous for some people. Those of you who suffer from hypoglycemia and diabetes should avoid starvation. Pregnant women and nursing mothers should also not starve, as this can have negative effects on the baby.

In addition, if you are taking certain medications, you should consult your doctor about incorporating fasting into your lifestyle.