Tips for Successfully Fasting: What You Need to Know to Stay Healthy
The Art of Fasting: Tips for Staying Healthy and Energized
Just the thought of fasting may make you hungry. If you’re planning to go without food for a time, whether for health or religious reasons, there are a few important tips to help you stay healthy throughout it.
Fasting means abstaining from food and/or drink, whether entirely or partially. But it’s not always that straightforward.
“There’s actually a range of ways to fast,” says hepatologist Nizar Zein, MD. “Sometimes, fasting means avoiding certain types of food, like carbohydrates or fats. Other times, it means reducing calories overall. Then, there’s the type of fasting when you don’t eat (or sometimes drink) at all for a day or more.”
Religious fasting, intermittent fasting, restrictive diets, and fasting before medical procedures are common reasons why people choose to fast. Regardless of the type of fasting you plan to do, it is essential to talk to a healthcare provider before starting any ongoing fasting for weight loss.
If you need to fast for a short-term reason, here are some key tips to help you maintain your health and energy levels during the fast:
1. Ease into it: Gradually cut back on food and drink before starting your fast to avoid shocking your body.
2. Cut back on sugar ahead of time: Limit your sugar intake before fasting to prevent blood sugar crashes.
3. Plan ahead for medications: Consult with your healthcare provider about how to manage medications during a fast.
4. Drink plenty of water: Stay hydrated, especially if your fast allows water consumption.
5. Cut down on physical activity: Preserve your energy and avoid intense exercise during a fast.
6. Ease out of it: Gradually reintroduce food after fasting to avoid fatigue and blood sugar fluctuations.
While fasting can have health benefits like improved heart health and weight loss, it is essential to be mindful of the risks associated with fasting, such as dehydration, disrupted sleep, and mental stress. People with certain conditions like diabetes, chronic kidney disease, breastfeeding, being underweight, recovering from surgery or illness, or having an eating disorder should avoid fasting.
“When done in a healthy way, fasting may provide psychological and physical benefits,” says Dr. Zein. “But if you plan to make fasting a part of your routine, talk with a healthcare provider about any risks.”
By following these tips and consulting with a healthcare provider, you can ensure a safe and healthy fasting experience.