“Start the practice of self-control with some penance; begin with fasting.”
Which means that if you abstain yourself from food or other comforts, it serves as a starting point for developing greater self-control and mental resilience.
Fasting is an activity that requires you to consciously manage your physical urges, particularly hunger, which is one of the body’s most instinctive drives.
When you learn to control the basic impulse through fasting, you can strengthen your willpower and gradually extend this control to other areas of life.
Today, fasting has become one of the most popular methods for anyone wanting to lose fat or shed that excess body weight.
With growing popularity of fasting in both the fitness industry and scientific research, fasting is being explored for its short-term and long-term benefits of fat-burning on metabolic health.
But no matter how much you are being convinced by online information or any other well-known fitness influencer about practicing fasting, one question still remains: How long should you fast for weight loss such that it does not deteriorate your health?
What is Fasting and how does it work?
Fasting involves voluntarily abstaining from food and beverage for a specific period of time.
During a fast, the blood sugar level in your body drops. Your body is forced to use a blood sugar reserve called ‘Glycogen’ in your liver.
When glycogen is completely depleted from the liver, your body starts looking to find and utilize stored body fat, i.e., ATP (adenosine triphosphate), for fuel.
This metabolic shift from glycogen to using stored fat as fuel takes up to 24 to 48 hours.
Once glycogen is completely depleted, your body enters ketosis. Here it breaks down fatty acids into ketones for fuel.
Fasting has many health benefits, such as weight loss, improved metabolism, enhanced brain function, cellular repair, and reduction in inflammation.
However, the effects of fasting can vary among individuals, and sometimes it may not be suitable for everyone.
Those with certain medical conditions should consult their doctors before considering fasting.
How does fasting make you lose weight?
Fasting accelerates weight loss by creating a caloric deficit.
When you fast, you reduce your overall calorie intake and force your body to tap into stored fat reserves for energy.
The metabolic changes in your body caused by consuming fewer calories increase your body’s sensitivity to insulin.
Insulin is a hormone that regulates blood sugar in your body.
As the insulin sensitivity improves during fasting, your body becomes more efficient at utilizing glucose for energy, and it is less likely to store excess carbohydrate as fat.
This, with the overall combination with reduced calorie intake, leads to a significant increase in fat burning and subsequent weight loss.
Exercise during the fasting period may enhance the health benefits of fasting by boosting metabolism and burning additional calories; it is not strictly necessary for weight loss to occur.
How Long Should You Fast for Weight Loss?
While the concept of fasting for weight loss may sound very easy to follow, it holds serious consequences if the methods are not understood and followed correctly.
Fasting is not just about abstaining from food; it is about understanding the scientific reason behind the concept of fasting.
There are various types of fasting patterns, and the most common type of fast is intermittent fasting.
Intermittent fasting involves cycling between eating and fasting. Popular methods include the 16/8 method, where you fast for 16 hours and eat for 8 hours.
Other fasting methods include whole-day fasting, extended fasting, or time-restricted feeding (TRE).e
Ideal Fasting Durations for Effective Weight Loss
Among the most popular and scientifically supported fasting methods for weight loss, the 16/8 and 18/6 methods involve 16-hour fasting or 18-hour fasting.
This means out of 24 hours in a day, you are allowed only to eat within the time span between 8 and 6 hours of a day.
These eating methods create a calorie deficit scenario, which is essential for effective weight loss.
By restricting your eating window, you are effectively reducing your overall calorie intake, leading to fat burning.
Short-Term vs. Long Term Fasting for Weight Loss
A short-term fasting or intermittent fasting schedule is very easy to incorporate into daily life and can be maintained as a long-term habit.
This is very effective for weight loss and improving metabolic health.
However, intermittent fasting may not be suitable for everyone, especially those with pre-medical conditions.
Practicing intermittent fasting can be a challenge to stick to at initial stages.
Long-term fasting methods can lead to more significant weight loss and may have additional health benefits such as improved cellular health and autophagy.
This includes fasting for more than 72 hours or a week without food.
While this can be a more intense approach towards weight loss, it requires careful planning and supervision.
Otherwise, it can cause severe muscle loss if not done correctly.
Factors Affecting Fasting During Weight Loss
Metabolic Rate: Individuals with higher metabolic rates may be able to sustain longer fasting without experiencing significant hunger or fatigue. Similarly, those with slower metabolisms may find it more challenging to maintain a standard fast.
Age: As we age, our metabolic rate slows down naturally. This means the older you get, you may need to adjust your fasting duration accordingly to achieve optimal results.
Physical activity level: The more physically active you are, the higher is your metabolic rate, which allows you to tolerate longer fasting periods.
Hormonal Factors: Hormonal imbalance can affect metabolism and hunger levels. Individuals with hormonal issues may need to constantly adjust their fasting duration.
Common Mistakes and Risks in Fasting for Weight Loss
People often make simple mistakes while fasting, like not drinking enough water or overeating during their eating window.
By not listening to their body’s signal, these mistakes can hinder their weight loss program and increase the risk of health complications.
Additionally, fasting may not be suitable for everyone, especially for people with pre-existing health problems.
Please approach fasting with caution and consult with your healthcare official regularly.
Side Effects of Fasting for Extended Periods
Fasting for an extended period of time is not always helpful, as it can cause several negative effects.
Overfasting can cause nutrient deficiency, headaches & dizziness, muscle loss, and possible digestive issues.
You may also see symptoms of weight gain if you overdo it during your eating window.
To lower the side effect of fasting, drink more water to avoid dehydration. Constantly monitor your body for any symptoms.
And always follow fasting plans under the guidance of a health care professional.
When Fasting May Not Be Suitable
Fasting is not a cure for any disease but a self-health practice for rejuvenating internal health.
People with health conditions such as diabetes, heart disease, or kidney disease should avoid fasting.
Breast-feeding or pregnant women are never recommended for fasting.
Fasting is also not suitable for children and teenagers, as their bodies require more nutrient intake for growth and development.
Finally, anyone with medication should consult with their healthcare professional before starting a fasting regimen.
Maximize Weight Loss While Fasting
Fasting, if done properly, can be an excellent way to maximize your weight loss results.
While fasting can help you to be in a calorie deficit state, a nutrient-rich diet will provide your body with the essential nutrients to function optimally during fat loss.
Combining Fasting with a Balanced Diet
- Break Your Fast with Good Nutrients: Always include protein sources like lean meat, poultry, fish, eggs, and plant-based protein options like tofu and legume in your meals.
Break your fast with good nutrients. At the time of breaking your fast, focus on eating nutrient-dense foods that are rich in proteins, fiber, and healthy fats.
These macronutrients can help you feel full, stabilize your blood sugar levels, and support muscle mass retention.
- Eat enough protein and fiber: Protein is an essential nutrient for building and preserving muscle mass, which also boosts your metabolism.
Eating fiber along with proteins will help you feel full and satisfied, reducing cravings and overeating.
Always aim to include protein sources like lean meat, poultry, fish, eggs, and plant-based protein options like tofu and legumes in your meals.
Always Track your Fasting Progress
- Using Tools and Apps: There are numerous tools and apps that are available online that can help you track your fasting progress, including your calorie intake, micronutrient ratio, and weight loss.
Using these tools can provide you with valuable insights into your fasting habits and help you make informed adjustments.
- Consider adjusting your fasting length: When you are in your fasting journey, you need to constantly track and even adjust your fasting lengths accordingly.
If you’re not experiencing significant weight loss or feeling overly fatigued, you may need to extend your fasting window.
Conversely, if you are finding it difficult to maintain your fasting routine, then you may need to shorten your fasting window.
The Bottom Line
Overall, fasting has proved to be the number one tool for weight loss/fat loss in healthy individuals, but without knowing the science behind how long you should fast for weight loss, there is always a chance that you may not be able to utilize fasting benefits optimally.
To conclude, here are some key points that will guide you.
- Consumes high-protein and fat-content foods during your eating window for muscle retention.
- Drink plenty of water throughout the day.
- Regular physical activity can enhance weight loss and overall health while fasting.
- Sleep is very crucial for the body as it helps regulate hunger hormones.
- Pay attention to your hunger and fullness cues, and adjust your fasting regime accordingly.
- Constantly monitor your weight and measurements for effective fasting.
- Weight loss takes time, and it’s important to set realistic goals; this will prevent you from getting discouraged by short-term goal fluctuations.
- Prioritize nutrient-dense foods during your eating window.
- Before deciding to go on a fasting routine, always consult health professionals for guidance and monitoring.
Leave a Reply