Fasting involves consuming no whole foods for a set period of time. Strict fasts permit only water, while others prescribe fresh juices or concoctions such as the lemon juice, cayenne pepper, maple syrup drink of the Master Cleanse. Many health experts, including those at the University of Iowa Health Systems, warn against fasting for weight loss. If you do decide to undertake a fast in hopes of losing weight, follow specific strategies to minimize the potential health consequences.
Seek Medical Advice
Ideally, a fast should be medically supervised to ensure that you do not succumb to nutritional deficiencies. A doctor may advise you on better weight-loss options. If you suffer from a serious medical condition, are under the age of 18 or are a pregnant or nursing mother, fasts are not recommended by the Fasting Center International.
Make It Short
Do not undergo a fast for more than a couple of days. If you go too long without nourishment, you are likely to experience fatigue, weakness, dizziness, digestive distress. A long fast may also slow your metabolism and cause the loss of valuable lean muscle tissue rather than fat---derailing your long-term weight-loss hopes.
Prepare Properly
Before your fast, eat lightly for a few days to prepare your body. Ease up on caffeine, sugar and sodium to make the withdrawal of your fast less intense. Meals should focus on lean proteins, whole--mostly raw--vegetables and easily digested whole grains like brown rice.
Lie Low
During your fast, do not plan any major social functions or work commitments. Spend your time quietly reading or meditating. Avoid rigorous exercise and physical activity, which can be dangerous because you lack energy.
Consider Juices
First-time fasters may find a juice fast easier. The fresh juices provide some energy and nutrients, while still significantly reducing calories to promote weight loss.
Ease Off
After your fast, avoid eating a huge, fatty meal. Begin to add whole foods gradually. Choose light, easily digestible items like rice, bananas, chicken and vegetables. Gorging right after a fast will most likely result in an immediate regain of any lost weight.
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