THE BENEFITS OF FASTING

First and foremost, there is no substitute for a healthy intake of nutritious foods.

There are many ‘branded’ diets that almost give the idea that so long as you hit your calorie target, it does not matter what foods you consume athat make up these calories (this is a whole differnet topic for another article).

As a personal trainer, I have even worked with clients who feel that so long as they have two days in the week where they only consume 500-600 calories, they can eat whatever they like around this (a pitful in how some individuals percevie the 5:2 diet to be implemented).

The fact is, it matters massively what foods make up your daily calorific intake – whether you are fasting or not.

Your daily calorific needs should always be made up of healthy and nutritious food sources that our bodies are designed to eat – meat, fish, vegetables, fruits, nuts & seeds, dairy, grains and pulses.

Before even considering fasting, make sure these two points are correct:

1. Firstly ensure that your daily nutritional inatke is made up of the correct balance of macronutrients – protein, fats and carbohydrates.

2. Then ensure that you are consuming the right amount of protein (appropriate gram of protein per kg of bodyweight) and daily calories.

If your daily meals are not coming from the food sources that we are designed to eat but instead are being made up of processed foods, then before considering fasting look at your food choices first.

If you already have a pretty good nutritional intake, then definitely have a look at fasting to see if it is right for you.

Lets look at the reasons as to why you might consider fasting.

PHYSIOLOGICAL BENEFITS OF FASTING (starting with our favourite)

• Cellular Repair: During fasting, your body enters a state of autophagy, a process where damaged cells are repaired or replaced. One such process is the increasing of ‘telomere’ length, this can slow down aging and reduce the risk of chronic diseases.
• Improved Insulin Sensitivity: Fasting can enhance your body’s sensitivity to insulin, which helps regulate blood sugar levels. This can be particularly beneficial for individuals with type 2 diabetes or those at risk.  
• Reduced Inflammation: Chronic inflammation is linked to various health problems. Fasting can help reduce inflammation in the body, leading to improved overall health.
• Boosted Immune System: By giving your digestive system a break, fasting can allow your immune system to focus on fighting off infections and diseases.
• Weight loss: Fasting can assist in maintaining a healthy body weight by boosting metabolism and helping an individual who overeats to control their calorific intake.

MENTAL BENEFITS OF FASTING

• Enhanced Cognitive Function: Fasting can improve brain function, including memory, focus, and creativity. It can also reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
• Reduced Stress and Anxiety: By lowering cortisol levels, the stress hormone, fasting can help alleviate stress and anxiety. It can also promote relaxation and improve mood.
• Increased Mental Clarity: Fasting can lead to a clearer mind and sharper thinking. It can also help you break negative thought patterns and develop a more positive mindset.

HOW TO CORRECTLY IMPLEMENT INTERMITTENT FASTING

Start with a 16 hour fast.

Have your evening meal, then no food/calories until lunchtime the following day – for example, evening meal at 8pm on a Sunday, then fast untill 12pm on Monday.

When done correctly, you will consume no foods, but you can and should drink water… or if you need a bit of assistance, you can have a black coffee/tea.

This 16 hour fast only needs to be done once or twice per week.

After you have broken your fast, preferably with a high protein and fibre dense meal, it is then important to ensure that the rest of the days nutritional intake comes from healthy food choices.

After you have tried the 16 hour fast for a few weeks, then have a go at the 24 hour fast – Evening meal at 8pm, then comsume only water (and if needed occaisional black coffee, tea) unitl 8pm the following day.

The 24 hour fast will be more challenging.

WHEN IS THE BEST DAY TO FAST

Out of a seven day week, it is entirely up to the individual when they fast.

One thing that I love about fasting is the simplicity of planning it in to a busy week. For example, if I know that I am going to have a busy following day of meetings/appointments, then this will be the ideal day for me to fast.

The reason being is that I can simply wake up, get ready, and go.

No need to eat breakfast, or prepare a lunch, or stress about the fact that  I didnt have enough time to buy a flat white for my morning commute.

A day when you are busy and out and about is a great day to pick for your fasting day.

HOW TO START FASTING

If you’re new to fasting, it’s important to start slowly and gradually increase the duration of your fasts. Here are some tips to get you started:

• Consult Your Doctor: Before starting any new health regimen, it’s crucial to consult with your doctor, especially if you have any underlying health conditions.
• Start with a smaller fast: Try the 16/8 method, where you fast for 16 hours and eat within an 8-hour window.
• Listen to Your Body: Pay attention to your body’s signals and adjust your fasting routine accordingly. If you feel unwell, stop fasting and consult with your doctor.
• Stay Hydrated: Drink plenty of water throughout your fast to stay hydrated and prevent dehydration.

Remember, fasting is not done as a quick fix for weight loss.

It is a lifestyle change that requires patience and consistency. By incorporating fasting into your routine, you can reap the numerous health benefits and unlock your body’s full potential.

And finally, as with everything, reasearch this principle further or speak with a professional who has applied these principles themselves before trying it yourself. Also, don’t forget you will need to factor in exercise – and yes you can train ‘fasted’.