Tips For Fasting Safely
Intermittent fasting has been used for centuries for religious reasons, and it has become a very popular tool for weight loss in recent years. Followers of this dietary approach enjoy the flexibility of being able to choose when and how to fast, and the fact it only requires calorie restriction on fasting days helps many patients continue with this approach for longer than they would with a traditional diet involving daily restriction. Overall, patients tend to feel less deprived with fasting methods than more conventional plans, and they can still enjoy their favorite foods.
While studies show intermittent fasting is effective for weight loss and the reduction of insulin resistance, any type of fasting could pose risks if done improperly. The guide below outlines some key principles to keep in mind for safe fasting. Patients should, of course, ask their doctor before beginning a fasting regimen to ensure they are healthy enough to do so.
Stay Hydrated
Some patients experience fatigue during a fast, and this can be exacerbated by dehydration. Most individuals get twenty to thirty percent of their daily fluid intake from the water naturally contained in the foods they eat, so it is especially important to stay hydrated on fasting days. Patients should aim to drink more fluids on fasting days than they would on non-fasting days. While water is best, herbal tea, black coffee, and calorie-free beverages all count for fluid intake. If participating in a modified fast such as the 5:2 diet, patients might wish to include juices or smoothies in their fluid intake for fasting days as well. Ideally, women should consume at least two liters of fluid on fasting days, and men are advised to consume a minimum of three liters. Patients should consume fluids whenever they feel thirsty, even if they have already consumed the recommended amount of fluid for the day. Keeping track of urine color can be useful in estimating hydration levels. If urine is dark yellow, this suggests the patient needs to drink more fluids, and pale yellow, nearly clear urine generally indicates the patient is sufficiently hydrated. Staying hydrated can help reduce hunger, and it may also reduce the headaches that sometimes occur during fasts.
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Don't Break A Fast By Feasting
Choosing to break a fast by feasting on large meals is very hard on the body's digestive system. Patients who do this could experience bloating, stomach pain, and fatigue. Additionally, feasting after a fast could hamper weight loss, slowing down the speed at which an individual can lose weight or perhaps preventing them from losing any weight at all. Instead of consuming a large meal after breaking a fast, experts recommend gradually reintroducing food over several hours. For example, it can help to start by consuming a small quantity of fruit juice or a smoothie. If the dieter is feeling well about thirty minutes after this is consumed, solid food can be added. It is suggested to eat something bland such as cereal, toast, or mashed potatoes so the stomach is not upset by spicy foods. If patients have only fasted for a few hours and the fast did not involve abstaining from food entirely, it may feel comfortable to simply eat a small meal of whatever the patient would typically eat for that meal on a regular day. If bloating, stomach pain, or other symptoms develop or worsen after breaking a fast, patients should consult a doctor before trying to fast again.
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Stop Fasting if Feeling Sick
In the short-term, intermittent fasting may sometimes trigger symptoms such as lightheadedness, dizziness, headaches, and fatigue. Less commonly, patients have experienced low blood pressure and heart rhythm abnormalities as a result of fasting. If patients notice any of these, the fast should be discontinued immediately, and the patient should see their doctor for an evaluation. To minimize dizziness and lightheadedness, care should be taken when getting out of bed and when standing up from a seated position. The patient may want to sit on their bed with their feet on the floor for a few minutes before slowly attempting to stand up. Monitoring blood pressure and pulse readings regularly during a fast can help individuals understand how their heart is affected by their particular fasting regimen, and these measurements can be taken with an automatic blood pressure monitor at home. If the patient experiences heart palpitations or a sensation of fluttering in the chest during or after a fast, they should obtain urgent medical attention. Patients who have a history of heart rhythm abnormalities or low blood pressure are generally advised not to fast.
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Consider Taking Supplements
Patients may wish to consider taking supplements during intermittent fasting to ensure they still receive all the necessary vitamins and minerals for each day of the week. This is especially important for individuals taking medications and those with chronic health conditions, including type 2 diabetes. Supplements can be taken with water to avoid breaking the fast, and choosing supplements in tablet form instead of gummy formulations will allow individuals to avoid consuming sugar and calories from the supplements. Patients who already take supplements should continue to take all of their usual supplements on fasting days, and individuals who do not currently take supplements may want to consider taking a multivitamin on their fasting days. Other supplements that may be beneficial on fasting days include vitamin B12, iron, calcium, vitamin C, and vitamin D. Patients should check with their physician about the safest supplements for their needs.
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Fast According To An Approved Schedule
For optimal safety, patients should fast according to an approved schedule instead of trying to design their own fasting schedule. Approved schedules have been tried by many users, and they are less likely to result in side effects. Patients can check with their doctor about the safest approved fasting schedules for their overall health status. Some of the most popular approved fasting schedules include the 5:2 diet, a plan which requires a modified fast of roughly five hundred calories for two days each week, and the 6:1 plan, a diet that requires only one day per week of consuming around five hundred calories or less. The 16:8 approved fasting schedule allows the patient to eat normally every day; however, all meals must be consumed within eight hours. The popular 'eat-stop-eat' fasting schedule involves abstaining from all food for one or two full days each week. It can take time to find the most effective fasting schedule, and healthy patients are encouraged to try several different approved schedules to find the pattern most suitable for their lifestyle and health needs. If any health concerns arise while on any type of fasting schedule, the patient should break the fast and speak to a doctor as soon as possible.