Are you also looking for ways to lose weight? Maybe a friend has told you, "Dude, if you don't eat for a day or two, you'll lose a little weight." This 'fasting' or 'fasting' has become very popular now. Some people do it to lose weight, others to get rid of toxins in the body, that is, to 'detox', and even for religious reasons. So let's see how good this method really is and what we need to be aware of.
The flip side of fasting for weight loss
If you're thinking about fasting to lose weight, you should think twice, because the weight loss you achieve this way may not be sustainable for long.
Imagine, when we suddenly stop eating, our body thinks, 'Oh, there's a food shortage.' It's like going into 'starvation mode.' Then the body tries to conserve energy. The main thing it does for that is to slow down our metabolism , which is the rate at which the body burns energy.
So what happens when you go without eating for a few days and then start eating normally again? Because of that slowed metabolism, the food you eat starts to be stored as fat more quickly than usual. The result? The weight you lost is put back on, maybe even more!
Another thing is that while fasting, you may feel less hungry at first, but once you stop, your hunger doubles or triples. Then you start to eat out of control. The same thing happens with intermittent fasting. Even if you lose weight, it's temporary.
By the way, you don't need any special methods to 'detox' your body. Our organs like the liver and kidneys do that job very well naturally.
What are the main methods of fasting?
There are different types of 'fasting'. Some methods only allow you to drink liquids like water and tea. Other methods greatly reduce the amount of calories you eat without completely restricting food. Let's take a look at the main methods.
| Fasting Method | Simply put... |
|---|---|
| Complete Fasting | Drink only liquids such as water, tea, or juice. Do not eat any solid foods. |
| Calorie Restriction | You don't stop eating completely, but you keep your daily calorie intake very low (e.g. 500-600). |
| Intermittent Fasting | There are several methods for this. One of the most popular is fasting for 16 hours a day and eating during the remaining 8 hours (the 16:8 method). Another method is eating normally for 5 days a week and restricting calories for 2 days (the 5:2 diet). |
Is this method really safe?
There is no harm in fasting for a healthy adult for two or three days, but there is one condition: you must drink plenty of water to avoid dehydration.
But when we continue to fast, our bodies become deprived of the vitamins, minerals, and other nutrients they need. This can lead to symptoms like:
- Extreme fatigue and dizziness
- Constipation
- Dehydration
- Intolerance of the cold
These people should not fast!
However, this doesn't work for everyone. These people in particular should avoid fasting altogether.
- Pregnant and lactating mothers
- People with any chronic disease such as diabetes, heart disease, or kidney disease
- Elderly people
- Toddlers and young children
Some research has shown that intermittent fasting may have some health benefits for inflammatory conditions like arthritis and asthma. However, these are still in the research stage, so it is too early to draw any firm conclusions.
Let's also look at fasting by drinking only juice.
This is also very popular now. You put vegetables and fruits in a juicer and drink only the juice that comes out of it throughout the day, maybe for about 10 days. Remember, this is different from a smoothie made by blending. Because when juicing, the fiber in the fruit is completely removed. There are both advantages and disadvantages to this method.
| Benefits | Risks |
|---|---|
| It may help promote the growth of beneficial bacteria in the gut (there are varying opinions on this). | The weight loss is temporary. When you go back to eating normal food, the weight will come back. |
| An easy way to get nutrition for those who don't like to eat vegetables and fruits. | Protein deficiency can occur. Juices contain very little protein. |
| The body can receive a large amount of vitamins and antioxidants at once. | I have to stay hungry, I feel tired, and lifeless . |
| Drinking juice can cause a sudden spike in blood sugar, followed by a brief drop. This can make you feel uncomfortable. |
The most important thing is to always talk to your doctor before embarking on any new diet, especially one like fasting.
You can ask your doctor for a referral to see a dietitian. They can help you create a healthy eating plan that's right for you.
Take-Home Message
- Weight loss from fasting is often temporary. Weight gain can occur when you return to a normal diet.
- Your body doesn't need any special methods to 'detox'. Organs like the liver and kidneys do this work naturally.
- If you are fasting, it is essential to drink plenty of water to keep your body from becoming dehydrated.
- Pregnant mothers, people with chronic illnesses, the elderly, and children should completely refrain from fasting.
- It is very important to seek advice from your doctor before starting any type of fasting regimen or strict diet.
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