You have surely heard of fasting already. Its benefits are enjoyed by the kind of people who practise meditation, do yoga every morning and always radiate positivity. But fasting does not have to be just for a certain group of people. It can help anyone who wants to lose weight or strengthen their health.
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Why fast
It may sound crazy to go several hours or even days without food. From an early age we are taught that food equals energy, but what is the truth?
We do get energy from food, but we also lose it. Our body is busy processing food, which is why we often feel tired after eating. When we let it rest and give it a fast, it will have room for eliminating waste products. Suddenly it will not have so much to do, so it will focus on the details. This can support your health and also help you lose weight, because your body will start drawing on its fat reserves.
The best time to fast is mainly in spring, in the early summer months or in early autumn, but preferably not in winter (this applies to long-term fasts). There are several types of fast you can try:
One-day fast
It lasts 24 hours, and during it you drink plain water, fruit juices or herbal teas. If you include it in your plan once a week, it can have a big effect on how your body works, in a positive sense. It is useful if you are not yet ready for long-term fasting or want to challenge yourself.
Intermittent fasting
This type of fast is great for people who know they cannot manage without food for a full 24 hours or longer, so they set an eating window and a fasting window during the day. This can work as 16/8 (16 hours of fasting, 8 hours of eating) or 14/10 (14 hours of fasting, 10 hours of eating). You can adjust the windows to suit yourself, so you can start the day with breakfast, have lunch or end the day with dinner. However, it is important not to overeat and to eat quality food, otherwise the fast may not have the desired effect.
Long-term fast
The last category is the long-term fast, which lasts more than a day and can extend to a whole week. This kind of fast is suitable for advanced fasters who already have some experience. If you are a beginner, wait a while and focus on the two types mentioned above for now. You may experience stronger side effects and also greater weight loss.
Benefits of fasting
Before we move on to the three-day fast itself, let us highlight the main benefits associated with fasting. Apart from weight loss it brings the body several advantages that you will surely appreciate in the future too:
- diabetes prevention: lower blood sugar levels and reduced insulin resistance,
- improved brain function: clearer thinking, prevention of degenerative diseases,
- longevity: if you fast regularly, you have a greater chance of living longer thanks to the body’s regeneration.
Fasting will have a positive effect on your body, whichever of the types we have listed you choose. Let us take a closer look at the three-day fast.
Three-day fast, how to do it
If you would like to try a three-day fast, we have a guide on how to start and what to prepare for. Preparation should not be underestimated. It is very important, because you are leaving your body without food for three days. But you do not need to worry that you are putting your body at risk. It is a natural process for us that has existed for thousands of years.
Prepare in advance
To avoid shocking your body, eat lighter meals with a higher energy value for a few days before the planned fast. They will help you build a solid foundation and cope better with the following three days without food. On the other hand, avoid fat bombs such as fried food.
Stay calm
To fast, you need to be in a good state of mind and avoid stress. If you know a hectic week lies ahead, skip the fast and leave it for another time. Mental imbalance drains your energy, which will already be low, and you could end up harming yourself.
Avoid strenuous activities
Do you usually exercise, go running or play a sport several times a week? This time, take a break. Your body needs rest because it is not getting the energy it is used to. Under a heavier load, it could simply happen that you burn muscle instead of fat, and you certainly do not want that. On top of that, you will not feel well, because you will be completely exhausted.
Listen to your body
Be careful, and if you feel that you are starting to feel really unwell, end the fast. It is normal to experience some side effects, such as weakness, tiredness, irritability or even sleep problems. Everything should pass and should not take over. If it does, it is time to go back to normal. Think above all about your health.
Return gradually
Instead of reaching for the biggest portion the moment your fast ends, have a small bite of something nutritious to replenish your energy without making yourself ill. You may also feel sick from your usual portion, because your stomach has shrunk during the fast. Take it slowly and gently.
Warning, who should avoid fasting
Although fasting is healthy, it is important to know that it is not for everyone. Who falls into this group?
- people with heart disease,
- people with kidney disease,
- people with diabetes,
- pregnant women,
- people with mental health problems and a tendency towards eating disorders.
So if you have any health problem, consult a doctor before fasting. If you are healthy, you can dive right in! Just remember that your body has limits that need to be respected. Fast with common sense, and if you cannot go on, simply stop.
