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The following article was published in our article directory on March 8, 2013.
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Benefits of Fasting

Article Category: Wellness, Fitness and Diet

Author Name: Duane Norland

People have fasted for spiritual reasons since ancient times. Today, there are a lot of people claiming that fasting also has a lot of health benefits. And, in fact, research shows that short fasts, lasting anywhere from 20 to 36 hours can reduce some risks for heart disease, diabetes and maybe even cancer.
Short fasts actually improve insulin sensitivity and this is beneficial. When your cells are sensitive to the effects of insulin, they do a much better job modulating your blood sugar levels after meals and this makes life a lot easier for your pancreas.
Short fasts also reduce oxidative stress and inflammation in cells. There's even some research suggesting that fasting slows the little clocks that tick inside our mitochondria and trigger aging.
This is all still very much in the experimental and theoretical phase, but there are a lot of people who have embraced intermittent fasting as an anti-aging strategy. Some of them fast one day a week or one weekend a month. Others fast every other day.
Interestingly, you can get the metabolic benefits of fasting even if you make up for the lost calories by eating more when you're not fasting. It doesn't seem to be about eating less as much as it's about going longer between meals.
Fasting for Weight Loss
Intermittent fasting doesn't necessarily lead to weight loss, but it often does. Research shows that when people skip a meal or stop eating for an entire day, they do tend to eat more at the next meal. Even if they allow themselves to eat as much as they want, they don't quite make up for the calories they missed.
I know that flies in the face of everything you hear, but skipping meals can actually be an effective weight loss strategy.
How to Fast Safely
Fasting is not for everyone. Some people describe feeling euphoric and energized, others feel sick and cranky. And if you're pregnant, diabetic, severely underweight, recuperating from surgery, or have a serious medical condition, you really shouldn't fast without close medical supervision. In fact, those with medical conditions are often exempted from religious fasting obligations.
Here are some guidelines on how to do it safely if none of that applies to you and you think you 'd like to try an occasional fast.

Keep it short.
You don't have to fast for days at a time to get the metabolic or weight loss benefits. Fasting for as little as 20 hours at a time is enough to improve insulin sensitivity and other metabolic functions.
Stay hydrated.
Those fasting for Ramadan and Yom Kippur usually go without water throughout their fasts. If you are not fasting for religious reasons, by all means drink plenty of water during your fast.
Forego vigorous exercise while fasting
A brisk walk is fine but it's not a good idea to run a marathon or swim the English Channel on a day when you're not eating as much as usual.
Avoid operating heavy machinery.
Don't operate any heavy machinery (even automobiles) until you know how you feel while fasting. In Muslim countries, car accidents tend to go up during Ramadan. Again, that may not be all due to the fasting. A good bit of it may be due to sleep deprivation. Friends and families often gather to break the fast and visit until the wee hours and then get up early for another meal before the fast begins again.
Optimize your nutrition.
Nutritious foods when you're not fasting be sure to eat wholesome. The nutritional quality of what you do eat becomes that much more important if you're going to eat less. Fasting for a day and then pigging out on junk food the next day is not a way to move your health agenda forward.
Don't overdo it.
If your weight starts to dip below your healthy weight range, you're fasting too often and may be at risk of nutritional deficiencies.

Juice fasting.
The reasons for juice fasting include all of the same reasons for regular fasting, but are normally in order to detoxify the body. These types of fasts can last anywhere from a few days to several weeks.
Because pure juice contains little to no fiber, juice fasters often include psylium fiber in the juice mixture. They may also perform enemas or take laxatives during their fast to aid in regular bowel movements.

Those fasting for Ramadan and Yom Kippur usually go without water throughout their fasts. If you are not fasting for religious reasons, by all means drink plenty of water during your fast.
Friends and families often gather to break the fast and visit until the wee hours and then get up early for another meal before the fast begins again.
When you're not fasting be sure to eat wholesome, nutritious foods. The reasons for juice fasting include all of the same reasons for regular fasting, but are normally in order to detoxify the body.

Keywords: benefits of fasting, intermittent fasting

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