5 types of fasting and how to use them to your advantage to avoid contraindications

Fasting is becoming more and more fashionable, either for detoxify either lose weight or help treat some disease. We hear about intermittent fasting, other people juice fast, others fast only one day a week… there are lots of different versions fasting, so here I explain the basics to understand a little more about each one.

He fast It is the voluntary abstinence from the consumption of solid foods and stimulants (such as caffeine, tobacco and alcohol) for a certain period of time to obtain different benefits as they are intended. Also, fasts have been used for many years and are still used in many religions, as fasts are believed to help people cleanse, renew, and move to a spiritual level or closer to the divine.

Types of fasting

There are different types of fasting and each affects the body in a different way. Here I explain the characteristics of the most common.

Long fast: This fast is carried out completely eliminating calories from food and consuming only liquids such as natural water or infusions (teas) for weeks or months, as necessary.Intermittent fasting:This type of pattern involves eating food and then fasting for periods of 12 hours or more. Most people who do intermittent fasting tend to set specific times when they eat and fast the rest of the time. For example, eating from 8 am to 8 pm to fast 12 hours.Alternate day fasting: in English this method is called fast and feast and implies days of complete fasting and days of free consumption of food.Periodic fast: It is usually a fast of 1 day a week.Juice fast: it is a food restriction, rather than a fast where only fresh fruit and vegetable juices are consumed. This is often done with the goal of getting the benefits of the nutrients in the vegetables without the body having to do extreme digestion to absorb these nutrients, allowing the body to focus on tissue repair and nutrition quickly.

How long could you fast without harming your health?

This is entirely up to each person, as we all have different reserves of energy and nutrients. When we stop eating and our body needs energy, this can obtain it from different tissues of our body. The main source will be fat, since the body just makes these fat reserves for times when there is no food. Although there are also other places where we can obtain energy (calories) such as muscle and liver glycogen and muscle proteins.

On average, a healthy 70 kg man has enough energy to fast for approximately 98 days. More than you thought right? Of course, this is just an estimate and each person is different. An obese person could surely fast longer due to the amount of fat accumulated in the body.

Another consideration is micronutrients such as vitamins and minerals, it is important that if you are going to do long fasts you have medical supervision to avoid health problems.

Side effects and contraindications

Fasting can have beneficial health effects, but it’s not for everyone. The following diseases or conditions are contraindicated:

Cachexia Anorexia nervosa or some other eating disorder Uncontrolled hyperthyroidism Dementia and advanced cerebrovascular failure Advanced renal or hepatic failure Pregnancy and lactation

Depending on the fast you decide to do, there are several side effects that people can have and are usually normal in most cases:

Headaches or migraines Mild hypoglycemia Changes in electrolyte levels Muscle cramps Severe back pain Fluid retention Changes in sleep patterns

In order to assess whether the symptoms are normal or not, medical supervision is needed; especially in the case of some diseases where it is necessary to adjust medicationsIn this case, it is highly recommended to have medical supervision throughout the process, before and after.

How is a long fast carried out?

Due to so many types of fasting and the lack of research What is there about the effects of prolonged fasting to treat different diseases, before starting a fast it is crucial to see a health professional who is an expert in the subject to avoid complications.

Germany is a country that has seen the benefits of fasting to help improve different ailments, which is why fasting is used as a public health strategy following certain standards and indications published in a review conducted by the University of Berlin where a group of experts established different guidelines for subjecting patients to fasting.

before fasting

Before starting a fast it is important that people leave preparing physically and mentally. As recommended in the book Fasting and Eating for Health From Dr. Joel Fuhrman, it is important that before and after fasting you cleanse your diet (completely avoid processed foods) and reduce foods of animal origin, to begin preparing the body for this purification process.

There are studies, such as the German guidelines for the fasting as therapy that I mentioned earlier, where it is also recommended to restrict calories the day before, prepare schedules and activities to have enough time to rest, take some type of enema and perform physical activity at a light to normal intensity.

during the fast

During the fast it is important to be aware of why the fast is being done and be aware of physiological changes let them happen Normally the consumption of food supplements is not necessary, but in prolonged fasting, symptoms should be monitored to avoid deficiencies.

By the end

Coming out of the fast is as important as the fast itself. It’s important to do it slowly and gradually and it will begin with the introduction of vegetables —a single type and avoiding combining foods at first— preferably organic, local and completely natural. This is a great time to identify how the body responds to different foods and to simple food combinations to avoid in case of discomfort.

Finally, it is important to keep a healthy nutrition rich in organic, whole, plant-based foods so that the effects of the fast last as long as possible.

Remember that There are no “miracle” treatments.Rather, there are effective processes and treatments as long as they are accompanied by changes in habits that will eventually help you have a fuller life.

In case you are thinking of doing a long fast, consult with a health professional to make sure that you are a good candidate and that you will do it properly.