When I was a teenager, every Sunday was our family fasting day. Imagine cooking aromatic jollof rice on Sunday mornings, and then pack our food in a warmer, to eat after sunday church service.
It was difficult to fast for that long, especially when I could smell the jollof rice aroma coming from the kitchen and hunger pang wasn’t helping the matter at all.
Just like many children, most times, I ate part of my food whenever my mum is having her bath, but I was not always so lucky most of the time.
Over the years, fasting has become a part of our culture at home, and no one can take it away from us.
Now that I am an adult, I understand what fasting entails and how to do it in the right way. Follow me, and we will explore the world of fasting.
Table of Content
1. What is Fasting?
2. Types of intermittent fasting?
3. Intermittent Fasting vs. dry Fasting
4. What Happened to the Body Doing Fasting?
5. Health Benefits of Intermittent Fasting
6. Who can fast and who cannot Fast?
7. How Should I Start Fasting?
8. Food and drink to avoid during fasting
9. Can I take Alcohol during fasting?
Fasting has become the new wave.
What is Fasting?
Fasting is a voluntary abstinence from food, drink, or certain activities for a defined period. It is a practice that has been observed for many reasons such as religious, spiritual, health, and cultural reasons. talking about religious reasons, fasting is done to connect with the divine presence, a moment of communion that exceeds the ticking of the clock and echoes through the corridors of eternity.
The most popular type of fasting for religious reasons is Intermittent fasting, this type of fast goes beyond a mere reduction in calorie intake, but it triggers a range of physical changes in the body.
Intermittent fasting (IF) is an eating pattern that alternates between periods of eating and fasting. Intermittent fasting is more about when to eat and not what to eat.
It’s practically what time am I eating… It has gained popularity for its potential health benefits, simplicity, and adaptability to various lifestyles.
Fasting starts anytime you finish your last meal or anytime you stop eating something. For instance, if your last meal is around 6 pm, and your next meal is around 8 am the next day. That means you fasted for 14 hours, hence it’s called breakfast which means you have to break your fast.
Types of Intermittent Fasting
16/8 Method: In this method, you are fasting for 16 hours and you have a window of 8 hours to eat.
Let’s use this analogy, on Saturday before our Sunday fast, we usually eat around 6 pm and on Sunday we eat around 2 pm which means, my family often fasted for 20 hours every Sunday. However, with the 16/8, you stopped eating at 6 pm for example, and your next meal should be at 10 am, in total, you have fasted for 16 hours. Between 10 am and 6 pm is your window period where you can eat all you want to eat.
24-hour Fasts: Just as the name implies, going completely without food for 24 hours. Let’s say you stopped eating at 6 pm today and your next meal is 6 pm the next day.
Alternate-Day-Fasting (ADF): It’s also known as every other day fasting. For example, you eat normally on Saturday, you fast on Sunday, you eat normally on Monday and so on.
Note: In all types of intermittent fasting, water consumption is permitted, and herbal teas, and black coffee during the fasting period. Staying hydrated is encouraged. This type of fasting is considered safe for most people.
Intermittent Fasting Vs Dry Fasting
Intermittent Fasting (IF): Involves alternating periods of eating and fasting. During the fasting period, individuals abstain from food, but water, herbal teas, and black coffee are generally allowed. While dry fasting is a more restrictive form of fasting where both food and water intake are completely abstained for a specific period. It promote more intense detoxification and extreme approach to weight loss. However, dry fasting carries higher risks due to the lack of hydration. Hence, prolonged dry fasting can lead to severe dehydration, electrolyte imbalances, and other health complications.
Note: ❌❌❌ It is not recommended for most people, especially without medical supervision.
What Happened to the Body Doing Fasting?
During fasting, the insulin levels drop, informing the body to use stored fat in the body for energy. Simultaneously, levels of human growth hormone increase, promoting fat burning and muscle preservation.
Health Benefits of Intermitted Fasting
- It creates a caloric deficit, leading to sustainable weight loss and fat loss
- It helps regulate blood sugar levels and can reduce the risk of developing insulin resistance, a precursor to type 2 diabetes.
- Fasting help with cellular repair and longevity
- It enhance cognitive function, , and support cellular repair through processes like autophagy.
- It improves cardiovascular health, and lowers the risk of high blood pressure and cholesterol levels.
- It triggers autophagy, a cellular cleanup process that removes damaged cells.
- It lowers inflammation markers in the body.
Check out my fasting story here
Who Can Fast and Who Cannot Fast?
Fasting is considered safe for everyone because of its range of health benefits. However, those with certain health conditions, pregnant or nursing women, and individuals on medications should consult a nutritionist or dietitian before starting.
How Should I Start Fasting?
If you’re a beginner, starting intermittent fasting can be a gradual and personalized process;
- First, you need to plan ahead and determine the time frame during which you’ll consume your meals.
- Drink plenty of water to help curb hunger and support overall well-being during your fast.
- When you break your fast, start with easily digestible foods, eat fruit such as orange, avocado, banana, and any kind of fruit available. Also consider combining fruits with a source of protein (e.g., Greek yogurt, nuts) and healthy fats (e.g., avocado, chia seeds, nut butter) for a balanced meal. A well-rounded option is a bowl of protein smoothie.
How to make a protein smoothie
Note: Piortise nutrient-dense foods that include a mix of lean proteins, healthy fats, fruits, vegetables, and whole grains to ensure you’re meeting your nutritional needs.
Food and drink to avoid during fasting
Doing fasting, there are certain foods to limit or avoid for optimal results.
- Enjoy moderate amounts of caffeine from your coffee tea, as it can help curb appetite and boost alertness.
- Eliminate foods and beverages with added sugars which can lead to energy spikes and crashes, affecting the benefits of fasting.
- Reduce intake of processed and refined foods e.g (cakes, puff-puff, cookies etc)
- Eliminate alcohol during fasting it can interfere with metabolic processes and may contribute to dehydration.
- Avoid the intake of unhealthy fats, such as trans fats and saturated fats. e.g. butter, fries, organ meats etc.
Can I take Alcohol during fasting?
Do not take alcohol while fasting, opt for healthier choices such as healthy fat fruits e.g avocados and nuts, and eat all kinds of fish if you are not vegan like salmon, herrings and cat fish.
Overeating During Eating Windows
While it’s essential to nourish your body, avoid overeating during eating windows.
Practice portion control to support overall health and weight management. You can use smaller plates or bowls when dishing your food.
Misconceptions or Fads about Fasting
Your body gets into starvation mode during fasting
A day to 3-day Fasting cannot subject your body to starvation, it rather cleanses your gut and makes you feel better.
You lose muscles while fasting
Fasting does not cause weak muscles rather it maintains your muscles while dieting
Fasting makes one overeat and causes weight gain
Fasting doesn’t make one overeat, when portion control is in place, rather fasting makes you lose interest in food.
Your brain needs food to function properly
Your body can produce glucose on its own to supply the brain, hence you don’t need to eat often before the body takes care of the brain.
Fasting can lead to death
Fasting doesn’t cause death, prolonged fasting leads to hunger and hunger causes death. Fasting is often planned, and hunger is without a plan.
The Bottom Line
Remember, individual nutritional needs vary, and it’s crucial to listen to your body’s signals. Consult with a healthcare professional or a registered dietitian to create a personalized plan that aligns with your health goals and dietary preferences.
Do you fast or you’re just considering fasting? Share with us in the comment box below your experience with fasting.
AliExpress.com Product – 400ML 6 Blades Multifunctional Portable USB Rechargeable Blenders Electric Maker Bottle Cup Fruit Juicer Smoothie Mixing Machine
Contact
+2347055911924
Seedynutri@gmail.com
wellness in every sip and bite
Seedynutri Recipes 
Fasting is difficult when you begin but over time you get used to it.
LikeLike