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Short-Term Fasting for Weight Loss

Aug 11, 2011 | By Angela Ogunjimi
Short-Term Fasting for Weight Loss
Photo Credit Bottles of mineral water with a glass. Isolated image by mashe from Fotolia.com

"Disease which results from over-eating is cured by fasting," Hippocrates, the father of medicine, once wrote. Modern research has demonstrated that, when used properly, fasting can be an effective weight-control method -- but only for those without an existing health condition. If you have kidney problems, diabetes, a compromised immune system or are taking any medication should not fast without the okay from your health care provider.

Fasting

Fasting has been the domain of the faithful for some time, but health advocates note that in addition to having a psychological and spiritual component, fasting can have positive health effects. For example, U.S. News & World Report reported fasting demonstrated protection against heart disease, and articles in the journals "Science" and the "Annals of the New York Academy of Science" say that living with fairly significant calorie restriction can possibly add years to your life. Fasting calls for you to skip all foods and drink, save for water, for a period of time. Some people who fast for weight loss fast every other day to be able to better maintain the program without feeling totally deprived.

Fasting and Weight Loss

One theory says fasting works because it gives your metabolism a rest and improves the sensitivity your body's cells to blood sugar and insulin. It may also cut down on the production of free radicals, which would lower your risk of disease. Those notions come mainly from observations in animal studies, however. Two studies reported in the "American Journal in Clinical Nutrition" provide evidence that fasting helps both obese and healthy-weight people lose weight and burn fat. In one study published in November 2009 issue, 16 obese people went through a 10-week, three-phase trial in which they did alternate day fasting for eight of those weeks with controlled food and self-selected food. On average, they lost about 12 pounds and 3 percent of their body fat. They also improved their total cholesterol and blood pressure. Participants said it took about two weeks to get used to the fasting. In January 2005, researchers reported on 16 non-obese participants who went on an alternate day fast over the course of 22 days. They lost 2.5 percent of their body weight and 4 percent of their body fat.

Risks and Side Effects

Not everyone is convinced fasting should be viewed as a weight-loss tool. Fasting without the supervision of your doctor can be dangerous. Among the most common issues you may experience if you fast for an extended period is your metabolism slowing down, preventing weight loss. If your body has burned through all available energy stores and senses food deprivation, you may hold on to more fat. In addition, some people overcompensate for the missed calories by overeating after they break their fasts. In the human trials, participants reported eating less on their "feed" days, which means they did not make up for the calorie deficit and kept the weight off for the duration of the trial. However, the obese participants said their hunger levels remained high throughout the trials and they never felt satisfied, making it unlikely they could continue even the alternate day fasting for the long-term.

Safe Fasting

Start your fasting plan with a consultation with your health care provider. Ease into it by starting with a partial fast, such as a 12-hour fast on your first time. Stay hydrated with water during your fast and don't let your weight dip too low. Avoid strenuous activity or operating machinery, as you may be experience some weakness and mental drain. Remember, eating a low-calorie diet and getting more physical activity are still the most effective means to lose weight.

References

Article reviewed by Jenna Marie Last updated on: Aug 11, 2011

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