Fasting involves giving up food for a set period of time, typically between one to five days. On a water fast, you'll avoid all food and drink only water. Fasting is done for religious purposes, detoxification processes and weight-loss efforts. Before you fast twice a week to lose weight, speak to your doctor. Fasting can cause side effects and is not typically advised as a weight-loss method.
Features
Fasting involves replacing water for food for a set period of time. Normal activities are typically not involved since the lack of food will decrease your energy levels. You may feel the need to rest for prolonged periods of time in order to complete the fast. On the days you are not fasting, you may overcompensate and increase your calorie intake.
Effects
There is some evidence available that shows fasting may help decrease body weight. According to a 2005 study found in the "American Journal of Clinical Nutrition," Pennington Biomedical Research Center scientists found that weight loss occurred and fat oxidation increased in subjects who fasted on alternate days for 22 days. Participants in the study lost an average of 2.5 percent of their total body weight by not eating every other day. Hunger on fasting days did not decrease over the course of the study.
Considerations
An April 2011 study conducted at Intermountain Medical Center found routine periods of fasting increased HGH proteins and decreased numbers of fat cells. HGH proteins work to achieve metabolic balance and protect lean muscle in the body. Blood sugar levels were also found to be reduced which can help control appetite.
Warning
Although fasting may have some benefits for weight loss, it is not a typical method advised by doctors. Due to hunger, you are not likely to sustain fasting periods twice a week. Once normal eating resumes, you'll likely regain any weight you have lost. Short-term side effects of fasting include fatigue, dizziness, heart rate changes and headache. Long-term fasting can cause nutritional deficiencies and affect bodily functions.
References
- American Cancer Society: Fasting
- "American Journal of Clinical Nutrition"; Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism; Leonie K Heilbronn et al; January 2005
- EurekAlert; Study finds routine periodic fasting is good for your health, and your heart; April 2011
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