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Fasting for Weight Loss 101

fasting 101

Whether it has been about juice fasting, intermittent fasting, overnight fasting or simply the pros and cons of fasting, at some point, you have likely read about it online in an article or post. 

You may have read about the different types, or maybe you read about how to do it. 

What you might be the most interested in however is using fasting for weight loss. 

If that’s the case, read on to find out more about different types of fasting and how to use them as part of a sustainable method of losing weight: 

      1. Juice Fasting – Juice fasting is a common type of fasting for detoxification, cleansing and in helping reset the body. It involves 24-48 hours of consuming only fresh pressed juices, made from mostly vegetables and greens, resulting in a total consumption of 4-6 liters of juice per day.  Typically each juice is catered to specific health needs, such as improving digestion using ginger, fighting inflammation using turmeric, and encouraging a high dose of enzymes and antioxidants using leafy greens and dark colored fruits and vegetables.  Many people report experiencing an intense increase of energy when following a juice fast protocol, as the food being consumed via juice is incredibly nutrient rich.  It is common however, in the initial hours to experience feelings of fatigue, low energy, headaches, and nausea.  Before embarking on a juice fast, be sure to check with your doctor and do so following the guidelines of a professional.
      2. Natural fasting – If you eat on a regular schedule, go to sleep at a regular time and adopt a regular time to get up each morning, your body should go through a natural fasting period.  This is the time between when you finish dinner and when you have breakfast -most of which you are sleeping – when your body does not receive any incoming fuel or calories, and therefore goes into a natural fasting period.  Typically, this should be about 10-12 hours, where you finish dinner around 7 and then have breakfast around 6-7 the next day.  During this time, your body performs important cleansing and detoxifying tasks, which promote better digestion and liver function, which encourage proper lymphatic function and which help the body remove wastes and toxins.  Sacrificing this natural fasting period, by eating late at night, or constantly snacking during the evening prevents your body from performing these tasks, which can also get in the way of you losing weight. Before embarking on any type of fasting, be sure to check with your doctor and do so following the guidelines of a professional.
      3. Intermittent fasting – One of the most well known methods of fasting, there are a few different types of intermittent fasting, which individuals can adopt.  One option is to extend the natural fasting period, whereby you fast for 14-16 hours instead of the normal 10-12, and then eat in the remaining 8-10 hours.  Again, for many people, this occurs overnight and individuals simply eat later in the morning on the following day.  The other option is the 5:2 method, where an individual eats a very low calorie diet two days per week and then a normal caloric intake for the other 5 days.  For many, this is also in a 5:2 ratio.  For example, on the low calories days, one would eat 800 calories, and then on the normal calorie days, around 2000 calories. Before embarking on any type of fasting, be sure to check with your doctor and do so following the guidelines of a professional. 

 

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