The 24-HOUR fast
FASTING: WHAT IS IT?
Fasting is the
voluntary avoidance of food (and sometimes certain beverages) for a set period.
Although it has been used for purposes that are unrelated to health, fasting
has been used to heal the body for thousands of years. Hippocrates (commonly
known as the “Father of Medicine”) is one of the first documented physicians to
publicly support the health benefits of fasting. He believed that abstaining
from food for a period can help the body heal itself from a disease. Since
then, fasting has been used by people across the world to support a healthy
life.
Among
the many types of fasts available, it can be challenging to know which methods
are most effective. The 24 hours Fast
consists of eating one big meal (usually dinner) and then avoiding all
food until dinner the following day.
IS FASTING SAFE?
One
common misconception about intermittent fasting is that it is unsafe. While
there are certainly ways that fasting can be made unsafe, intermittent fasting
is healthy for nearly all individuals. There are, of course, rare exceptions
where fasting is not appropriate at certain times or for certain individuals.
However, the intermittent fasting that is followed here is so temporary that
nearly everyone can experience the benefits of fasting.
In
fact, research has shown that intermittent fasting can serve as a much safer
alternative to restrictive diets. When calories are restricted, a complex
series of intricate events is triggered, including the “activation of cellular
stress response elements, improved autophagy, modification of apoptosis, and
alteration in hormonal balance.” Intermittent fasting helps reduce
the adverse effects of chronic calorie restriction, including malnutrition.
TIPS FOR STARTING YOUR FIRST 24-HOUR FAST
Do
you fast once a week. For example, every
Monday.
As
you begin to plan your first 24-hour fast, there are some important
considerations to be aware of. For you to see 24-hour fasting benefits, you
need to be sure that you are eating the correct foods prior to your fast.
First, be sure that the last meal prior to your fast is full of healthy
fats. This can include foods such as fish, nuts, avocados, and olive oil.
Foods
containing healthy fats will help you feel full for a longer period and will
reduce tempting cravings. Second, plan to drink plenty of water during
your fast to suppress feelings of hunger. Often, feeling hungry is a sign of
thirst. Also, be sure that you are drinking lots water during your
intermittent fast.
24-HOUR FASTING BENEFITS
One
of the most important questions about fasting is “what are the 24-hour fasting
benefits that I can expect to experience?” Because of the unique way that
intermittent fasting works with the body, there is a wide range of improvements
that people see when they begin fasting. Some of these benefits can be observed
within a very short period, while others require regular fasting over several
months or years. Intermittent fasting directly impacts numerous parts of the
body, especially those that help regulate weight. Explore some of the
24-hour fasting benefits that you are likely to see after starting intermittent
fasting.
INTERMITTENT FASTING SUPPORTS WT. LOSS
One
of the most significant 24-hour fasting benefits is weight loss. At first
glance, it might seem like the reduction of calories that occurs with regular fasting
is the main reason for losing weight. However, the reduced calorie intake is
not the sole reason behind the weight loss that many experiences because of
intermittent fasting. There are complex processes that occur during a fasting
period that are the root causes for successful weight loss.
For
example, it is thought that fasting may
- assist
with lipid metabolism
- improve fasting glucose levels
- improve
body composition in those who are overweight
- fasting
influences metabolic regulation due
to its impact on “circadian biology, the gut microbiome, and modifiable
lifestyle behaviours, such as sleep.”
ADDITIONAL 24-HOUR FASTING BENEFITS
Improved
weight loss and a longer lifespan are not the only 24-hour fasting benefits.
There are many other ways that regular intermittent fasting has been proven to
positively affect one’s health.
Research
has linked intermittent fasting to;
- improved gut health
- stabilized blood sugar levels
- reduced inflammation
Studies
have even found that intermittent fasting could prevent certain types of
cancer, lower your risk of type 2 diabetes, and prevent Alzheimer’s disease.
One
of the most commonly overlooked 24-hour fasting benefits is the added time it
puts back into your day. Making multiple meals and snacks every day is
time-consuming. Even if you dine at a restaurant or choose a prepared meal
option, the act of dining takes time. Fasting helps give you more time to focus
on things that are important to you, such as family, friends, exercise,
reading, and more.
The
list provided above isn’t an exhaustive list of every one of the potential
24-hour fasting benefits. Researchers are still examining the link between
fasting and its impact on various parts of the body. As we learn more about the
effect that intermittent fasting has on our health, fasting is more than just a
temporary diet or a fad. Instead, this time-tested practice can unleash a whole-body
transformation.
FASTING HACKS
Although
fasting has many wonderful benefits, it can be a shock to your system at
first. Whether you have never tried intermittent fasting, or if you have
tried and struggled in the past, it is key to acknowledge that fasting can be
challenging at first. The best way to overcome the associated struggles is to
make your fast as easy as possible. That’s why I have developed a few favorite
fasting “hacks” to make your transition a bit smoother.
One
of my favorite hacks is to use green juice when beginning to fast. Ideally only
water during your 24-hour fasting period. Drinking green juice while fasting is
also incredibly beneficial. Between your once-per-day meal, sip on 1-2 cups of green
juice. Green juice is dense in exceptional nutrients.
Because
you are giving your body a break from food, the energy you would spend on
digestion can help heal the body. When you add the healing nutrients in liquid
form, you are giving your body tools it needs to restore itself.
Easy green juice recipe:
1 bag of spinach
1 bag of kale/swiss chard
1 cucumber
1 lemon with peel
Small piece of ginger
4-6 celery sticks
