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Clemencia Branski
A diagnostic fast refers to prolonged fasting from 1 to 100 hours (depending on age) conducted under observation to facilitate the investigation of a health complication, usually hypoglycemia. Many people may also fast as part of a medical procedure or a check-up, such as preceding a colonoscopy or surgery, or before certain medical tests. Intermittent fasting is a technique sometimes used for weight loss that incorporates regular fasting into a person's dietary schedule. Fasting may also be part of a religious ritual, often associated with specifically scheduled fast days, as determined by the religion, or by applied as a public demonstration for a given cause in a practice known as a hunger strike.
Alternate-day fasting (alternating between a 24-hour "fast day" when the person eats less than 25% of usual energy needs, followed by a 24-hour non-fasting "feast day" period) has been shown to improve cardiovascular and metabolic biomarkers similarly to a calorie restriction diet in people who are overweight, obese or have metabolic syndrome.[4][5][6][7]
A 2021 review found that moderate alternate-day fasting for two to six months was associated with reductions of body weight, body mass index, and cardiometabolic risk factors in overweight or obese adults.[8]
Fasting is almost always practiced prior to surgery or other procedures that require general anesthesia because of the risk of pulmonary aspiration of gastric contents after induction of anesthesia (i.e., vomiting and inhaling the vomit, causing life-threatening aspiration pneumonia).[9][10][11] Additionally, certain medical tests, such as cholesterol testing (lipid panel) or certain blood glucose measurements require fasting for several hours so that a baseline can be established. In the case of a lipid panel, failure to fast for a full 12 hours (including vitamins) will guarantee an elevated triglyceride measurement.[12]
Scientists have studied populations under famine conditions,[18] and hunger strikes. Data from the Second World War suggests fasting inhibits atherosclerosis.[18][19] This data led to the alternative name of "starvation diet", as a diet with 0 calories intake per day.[20][21]
Lent is a common period of fasting in Christianity. Eastern Orthodox Christians fast during specified fasting seasons of the year, which include not only the better-known Great Lent, but also fasts on every Wednesday and Friday (except on special holidays), together with extended fasting periods before Christmas (the Nativity Fast), after Easter (the Apostles Fast) and in early August (the Dormition Fast). Members of the Church of Jesus Christ of Latter-day Saints (Mormons) generally abstain from food and drink for two consecutive meals in a 24-hour period on the first Sunday of each month and use the money they save for charity.[33]
Fasting is a feature of ascetic traditions in religions such as Hinduism and Buddhism. Mahayana traditions that follow the Brahma's Net Sutra may recommend that the laity fast "during the six days of fasting each month and the three months of fasting each year".[34] Members of the Baháʼí Faith observe a Nineteen Day Fast from sunrise to sunset during March each year.
Although practitioners of alternative medicine promote "cleansing the body" through fasting,[23] the concept of "detoxification is marketing myth with few scientific basis for its rationale or efficacy.[35][36]
During the early 20th century, fasting was promoted by alternative health writers such as Hereward Carrington, Edward H. Dewey, Bernarr Macfadden, Frank McCoy, Edward Earle Purinton, Upton Sinclair and Wallace Wattles.[37] All of these writers were either involved in the natural hygiene or new thought movement.[37] Arnold Ehret's pseudoscientific Mucusless Diet Healing System espoused fasting.[38]
In 1911, Upton Sinclair authored The Fasting Cure, which made sensational claims of fasting curing practically all diseases, including cancer, syphilis, and tuberculosis.[41][42] Sinclair has been described as "the most credulous of faddists" and his book is considered an example of quackery.[42][43] In 1932, physician Morris Fishbein listed fasting as a fad diet and commented that "prolonged fasting is never necessary and invariably does harm".[44]
Besides religious practice, there are a number of health reasons. First, as you might guess, is weight loss. There's also research showing that certain types of fasting may help improve your cholesterol, blood pressure, glucose levels, insulin sensitivity, and other health issues.
Brief fasting isn't likely to hurt you if you're a healthy adult, whether your weight is normal or you're heavier. Still, your body needs good nutrition and fuel to thrive. So make sure to talk to your doctor first, especially if you have health problems or take any kind of medication. If you're pregnant, breastfeeding, or you have a history of eating disorders, you should avoid fasting of any kind. Kids and teens shouldn't fast either.
When you're not fasting, you can eat the food you normally would. Of course, you shouldn't load up on lots of french fries and doughnuts. But studies seem to show that your health changes for the better when you fast, even if your diet does not. You should still add more fruits, veggies, and whole grains, too, if you don't already eat enough of them.
Complete, alternate-day fasting could be very hard to stick with over the long term. But other versions of fasting seem to get easier over time. You and your doctor may want to look into the specific plans to see what might be best for you.
Some studies show that fasting might help people with diabetes or prediabetes control blood sugar, improve insulin sensitivity, and lose weight. Other recent research looking at time-restricted fasting disputes some of these claims. If you have either of these conditions, it's very important to talk to your doctor before you make any changes to your medication, insulin use, or eating habits.
A 2022 review of research notes that intermittent fasting and time-restricted feeding may reduce risk factors associated with metabolic syndrome, a group of five risk factors that increase the likelihood of type 2 diabetes, heart disease, and stroke.
A small study discovered that practicing intermittent fasting for 1 year was more effective at decreasing levels of inflammation and reducing certain risk factors for heart disease compared to a control group.
One 2021 study analyzed the effects of periodic fasting on the human gut and found that fasting increased the diversity of helpful bacteria in the gut microbiome, including the Christensenella species, which are related to longevity.
A review published in the American Cancer Society Journal notes that intermittent fasting may benefit the treatment and prevention of cancer in some situations. It may decrease tumor growth and toxicity from chemotherapy in some people.
But they note that more high quality clinical trials are needed and recommend that people undergoing cancer treatment only do intermittent fasting as part of a clinical trial. For some situations and types of cancer, it could potentially have a negative effect.
For example, intermittent fasting can be broken down into subcategories, such as alternate-day fasting, which involves eating every other day, or time-restricted feeding, which entails limiting intake to just a few hours each day.
Some studies suggest that this way of eating may offer benefits such as fat loss, better health, and increased longevity. Proponents claim that an intermittent fasting program is easier to maintain than traditional, calorie-controlled diets.
This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.
Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat regularly on the other days. There should be at least 1 non-fasting day between fasting days.
A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8% of their body weight and 8.0% of their total body fat. However, these measurements returned to usual for most of the women after 5 days of typical eating.
For some people, alternate day fasting means a complete avoidance of solid foods on fasting days, while other people allow up to 500 calories. On feeding days, people often choose to eat as much as they want.
One study reports that alternate day fasting is effective for weight loss and heart health in healthy and overweight adults. The researchers found that the 32 participants lost an average of 5.2 kilograms (kg), or just over 11 pounds (lb), over a 12-week period.
Alternate day fasting is an extreme form of intermittent fasting, and it may not be suitable for beginners or those with certain medical conditions. It may also be difficult to maintain this type of fasting in the long term.
The Warrior Diet involves eating very little, usually just a few servings of raw fruit and vegetables, during a 20-hour fasting window, then eating one large meal at night. The eating window is usually only around 4 hours.
Although it is possible to eat some foods during the fasting period, it can be challenging to stick to strict guidelines on when and what to eat in the long term. Also, some people have trouble eating such a large meal so close to bedtime.
The amount of weight someone can lose with intermittent fasting depends on various factors, including the type and duration of fasting, their current weight, and how many calories they consume when they are not fasting.
There are many ways to do intermittent fasting, and there is no single plan that will work for everyone. Individuals will experience the best results if they try out the various styles to see what suits their lifestyles and preferences.
For the best results, it is essential to eat a healthful and balanced diet on non-fasting days. If necessary, a person can seek professional help to personalize an intermittent fasting plan and avoid pitfalls.
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