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Fasting, i.e. abstaining from food for a specified period of time, is a method that has been used for thousands of years for the purpose of improving physical and mental health. Total fasting is a fasting of both food and water, while other types of fasting allow water, fruit juices, or other liquids. Read on to learn how to choose the right type of fasting and incorporate it into your lifestyle.
Steps
Prepare to fast
- Fasting for medical purposes is usually indicated before a patient has surgery or before other procedures that require anesthesia. Fasting for this purpose usually lasts about 12-24 hours before the procedure, which may include a complete fast of food and water or a fasting of food only.
- Detox fasting has the purpose of cleansing the body of accumulated toxins. This type of fast is often followed after the festive season, when people consume a lot of alcohol as well as eat foods that are difficult to digest and contain a lot of sugar. Detox fasts often allow fruit juices and other liquids, but no food.
- Intermittent fasting is a fasting method designed to help the body fight health problems or burn fat. [1] X Research Source Some people believe that fasting for 12-36 hours leads to long-term weight loss. [2] X Research Source
- Fasting for spiritual or religious purposes is conducted to give the mind time to ponder spiritual ideals while the body abstains from food. Specific provisions for fasting for religious purposes are often indicated in scripture, and ritual fasting is performed to honor ancient traditions. For example, during the Muslim holy month of Ramadan, believers must fast from sunrise to sunset. Rabbis also fast on certain days of the year, most notably during Yom Kippur, whereby they fast completely for 25 hours.
- Talk to your doctor if you are concerned that fasting may be affecting your health. Fasting, especially complete fasting, can be dangerous for your body if you have a medical condition. You should have a medical check-up first to make sure that your body is healthy enough to withstand food and water restrictions.
- If this is your first time fasting, you may need to gradually stop eating certain foods first to get used to the feeling of deficiency. For example, you can gradually abstain from foods containing sugar and white flour for a week or two before starting a detox fast, so your body will not have to suffer from cravings beyond hunger.
- Prepare to fast in the best health condition. The body will cope with the deficiency better if you start fasting when you have enough water in your body, so drink plenty of water. Eat nutritious meals for a week before starting to fast. As the first day of fasting approaches, you must make sure there is no alcohol or stimulant in your body.
- Throw away or store unauthorized food and drink. Don’t leave candy or wine bottles on the counter; you should throw it away or keep it in a place that doesn’t mention its existence.
- Clean out the refrigerator. Eliminate anything that might tempt you during your fast, especially processed foods that you can easily eat.
- If you’re fasting on a juice or liquid basis, you should keep in the refrigerator the ingredients you need to make the drink.
- If you go on a total fast, you should plan to avoid the kitchen. Make sure everything is cleaned and stored so you have no excuses to step into the kitchen or handle food.
Practice fasting
- During the fast, you should pay attention to how you feel every hour. Does fasting make you weak or tired, or do you prefer the feeling of relief when your body doesn’t digest food?
- Most people have to work during the day, but you can consider taking a nap at any time. A short nap will bring many health benefits and boost metabolism.
- Consider how you feel the next day, as the benefits of the fast will only be seen after it is completed. Do you feel an increase in energy? Are you feeling well and ready to try fasting again, or does the thought of fasting terrify you? This short fast will help you decide whether to make fasting a regular part of your life or not to do it again.
- If fasting is for spiritual purposes, direct your thoughts to the supernatural powers or to the teachings that persuaded you to fast. Try reading scriptures that inspire fasting, or read about other people’s fasting cases. You can also find strength by talking to people who are fasting for the same purpose.
- If you’re fasting for health purposes, imagine the accumulated toxins in your body being cleansed. By fasting, you are giving your body a chance to purge itself before you start eating again. Learn about the medical benefits of fasting to get through the process.
- Doing something with a friend or loved one that doesn’t involve eating is an effective distraction, as long as the person knows that he shouldn’t ask you out for dinner afterward.
- Usually, exercise is a great way to take your mind off eating, but in this case it will leave you hungrier. You should go for a light walk or plan an outing that doesn’t require burning too many calories.
- Don’t watch too much TV, as commercials may tempt you with pictures of food and scenes of people eating. Instead, try reading a book or making a craft.
- Sleep as much as possible. Sleep time also counts towards fasting, so if you’re on a multi-day fast, getting plenty of sleep can help you overcome hunger pangs.
- Paying attention to the rules can help you figure out how to make fasting easier. For example, if you feel intensely hungry after going for a walk, you should try not to burn a lot of calories through exercise.
- Write down how you feel if you feel irritable or angry. Journaling is a great way to let go of negative emotions and help you avoid them until you complete your fasting program.
- You should also be open to positive emotions. Some people report feeling refreshed after a few days of fasting with fruit juices, when the toxins are out of the body. Record the day when you began to move from feeling negative to positive, and your body began to feel the healing effects of fasting.
- Don’t force yourself to fast when extreme emotions of anger or cravings make you feel sick. Instead of fasting, you may need to abstain from foods that affect your emotions.
- If you just don’t like the feeling of fasting, there’s no reason why you can’t stop. You can always try again, so don’t be too hard on yourself if your first fast doesn’t work out.
End of fasting
- Avoid foods that are hard to digest like legumes. These foods should be kept for a few days after completing the fast.
- Do not drink alcohol on the day of the end of the fast, because then the alcohol tolerance threshold will be very low and can have the opposite effect on the body.
- Some types of fasting, especially religious fasts, require you to end your fast with certain foods. You should find out in advance how to stop fasting.
- Increase energy levels.
- Mood is improved.
- Reduce cravings for sugar, caffeine and alcohol.
Advice
- Many of the benefits of fasting involve mental and physical well-being and well-being. [3] X Sources of Research As such, your attitude towards fasting is important, and you are more likely to benefit from it if you feel elated.
Warning
- Do not fast while you are pregnant or breastfeeding.
- Fasting can make some people feel irritable, sad, or upset, and it can be offset by overeating once the fast is over. Fasting therapy isn’t for everyone, even though you’ve often heard about its benefits.
- Some organizations believe that fasting has a negative impact on health. [4] X Trusted Source American Cancer Society Go to source You should do your research first to make sure you’re aware of potential consequences before trying this therapy.
- If you regularly fast to lose weight, you may have an eating disorder. You should talk to your doctor if this is the case.
- If you have a medical condition, you may not be able to fast. For example, if you have type 1 diabetes, fasting must be closely monitored and approved by your doctor. [5] X Trusted Source PubMed Central Go to Source
This article is co-authored by a team of editors and trained researchers who confirm the accuracy and completeness of the article.
The wikiHow Content Management team carefully monitors the work of editors to ensure that every article is up to a high standard of quality.
This article has been viewed 33,947 times.
Fasting, i.e. abstaining from food for a specified period of time, is a method that has been used for thousands of years for the purpose of improving physical and mental health. Total fasting is a fasting of both food and water, while other types of fasting allow water, fruit juices, or other liquids. Read on to learn how to choose the right type of fasting and incorporate it into your lifestyle.
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