The term "fasting" does not necessarily mean starving! Normally whenever you hear that someone is on a fast, you seem to get pretty surprised, wondering how can anyone go without food for long periods of time! You also feel that fasting can prove to be detrimental to your health. You must note that fasting can bring a lot of health benefits provided you observe fasts in the right manner.
The US National Academy of Sciences suggests that fasting provides health benefits like increasing the insulin sensitivity, reducing stress and increasing the life span of an individual. These findings are based on the results of a study which also suggests that fasting is beneficial for weight loss.
How does Your Body Respond When You Observe Fast?
The brain uses glucose as a source of energy. During fasting, when the body remains deprived of glucose, it tends to depend on the glycogen stored in liver. Energy is derived from glycogen and once this store is exhausted, the body starts using glycogen from the muscles, after which the brain turns to fat for energy production. Fat is then converted into ketone and used up by the body.
If after this phase, the body fails to get further glucose supply, then the starvation phase sets in. Letting your fast to get converted into starvation will affect your health adversely. Fast-induced starvation can cause thinning of hair, electrolyte imbalances, cardiac arrhythmia (a condition characterized by erratic heartbeats) and even renal failure.
What are the Different Types of Fasting Diets Which can Yield Positive Health Effects?
1. No Food, No Water
Such types of fasts are very strict and tough to follow. When the body is deprived of both food and water, there is a possibility that you might suffer from problems of acidity, low blood pressure or dehydration. Such strict fasts should be either completely avoided or observed for only one day in order to avoid these complications.
If you are following this type of fast, make it a point to eat a lot of complex carbs on the previous day, especially during the dinner time. You can go for sweetened daliya (broken wheat) cooked in gur or jaggery water, rice porridge, kheer for dessert, or oats apple porridge. Take plentiful amounts of citrus and juicy fruits. Avoid refined items like maida (refined flour), noodles or pasta as they absorb a lot of water in the gut and can dehydrate you easily. Try having lauki (bottle gourd) or apple juice because of the presence of pectin (soluble fiber), which can bind water and form a gel, making you feel less thirsty.
2. One Meal Fast
In this type of fast you are allowed to have one meal in the day, either at lunch or during the dinner time. A normal Indian onetime fasting diet is loaded with carbs. The foods which are normally consumed are sago, arrowroot, potatoes and peanuts. These foods are loaded with calories which come from the carb and the fat content. The one time meals should be kept light and you should try to avoid the fried items as much as possible.
3. No Cereal Fast
This fast allows you to eat as many as 3 to 4 meals a day, but you need to exclude all types of cereals from this type of fasting diet. Consumption of fruits and veggies form the basis of this type of fasting diet. This is the best type of fast in which you are not depriving your body from excess calories and at the same time providing yourself with vitamins and minerals from fruits and veggies. Citrus fruits and fruits like melons and berries and their juices can form a part of this diet. Such fasts will keep you away from issues like acidity and dehydration.
It is understood that fasting is related with religious and spiritual beliefs all over the world. There is no harm if you observe fast in a proper manner. You need to note that overdoing is not a wise idea. You should limit it to once or twice a week. This will help you keep fit, healthy and spiritual at the same time. But fasting for a prolonged period can make you feel low and irritable apart from inviting other health concerns.
