Recently, a personal trainer friend told me they fasted once a week for various health reasons. I was stunned – doesn't fasting stall your metabolism and make you gain weight? Intrigued, I decided to investigate. Is fasting effective for weight loss? More importantly, is it safe?
What is Fasting?
Fasting is the act of restricting food intake, by avoiding food for an extended period of time. Some people fast for an entire day, while others will fast for most of the day and allow a small window for eating.
Fasting: Through the Ages
Many religions practise fasting to allow for spiritual focus and purification. Buddhist monks, for instance, don't eat solid foods after midday and fast on the days of the new moon and full moon. They believe fasting can help with purification, as well as free the mind and improve yogic practice.
Fasting has also been used as a healing remedy for body, mind and spirit.
Can Fasting Be Done Safely?
Reading the research, it seems that the difference between safe and unsafe fasting is the way it's done. Starving the body of vital nutrients is obviously a no-go as it slows your metabolic rate and, as a result, may cause you to gain weight as your digestion becomes sluggish.
According to the experts, unless you are already healthy, people with immune system disorders, liver or kidney problems or who eat a less than ideal diet may be putting their health at risk when fasting.
Other health nuts, however, say fasting may help with weight loss if done properly. They recommend paying attention to the food eaten before and after a fast, to ensure you don't reach for fatty and sugary snacks to compensate. They also advocate listening to your body – if you feel sick or experience a significant energy drop, you may not be an ideal candidate for fasting.
Vanderbilt University has conducted numerous studies on the benefits of fasting and has found that a short fast can be beneficial, if it's done in a quiet and reflective environment. Dr Haas and Dr Chaitow both recommend educating yourself on what fasting entails and the side effects you may experience. They also suggest steering clear of exercise and taking medication while you're on the fast.
The Verdict
As you can see, the jury is out on whether fasting is safe or unsafe. Perhaps the best advice is to consult with a health professional such as a naturopath or nutritionist before embarking on a fast. With their help, you may find alternatives to fasting for weight loss.
Originally published on Jul 19, 2013
