How to Fast

Fasting, which involves abstaining from food and drink for a set period, has been practiced for thousands of years to improve both physical and mental health. Complete fasting means refraining from both food and water, while other fasting methods may allow liquids like water or fruit juice. Continue reading to discover how to choose the right fasting method and incorporate it into your lifestyle.

Determine the type of fasting. People fast for various reasons: some for spiritual cleansing, others to prepare for surgery, and some for weight loss or other health goals. The way to prepare and carry out the fasting process depends greatly on the specific purpose. Therefore, it's important to learn about the fasting method you wish to follow.

• Medical fasting is often prescribed before surgery or other procedures that require anesthesia. This type of fast usually lasts between 12-24 hours before the procedure, and can involve complete fasting from both food and drink, or just food.
• Detox fasting is intended to cleanse the body of accumulated toxins. It’s often practiced after holidays when people have consumed excessive alcohol and difficult-to-digest foods high in sugar. This fasting method generally allows for fruit juices and other liquids, but no solid food.
• Intermittent fasting is designed to help the body address health issues or burn fat. Some people believe fasting for 12-36 hours can lead to long-term weight loss.
• Spiritual or religious fasting is done to give the mind time to reflect on spiritual ideals while the body abstains from food and drink. Specific rules for religious fasting are often found in sacred texts, and the fasting rituals honor ancient traditions. For example, during the Muslim holy month of Ramadan, followers fast from dawn until sunset. Jewish clergy also fast on certain days, most notably during Yom Kippur, where they refrain from all food and drink for 25 hours.

Prepare your body for the fasting process. Every person’s body reacts differently to fasting. If you’ve never fasted before, it’s difficult to predict how your body will respond. It’s a good idea to spend a few weeks preparing your body before you actually begin fasting. Your chances of success will be higher if you know what to expect.

• Consult your doctor if you’re concerned that fasting could affect your health. Fasting, especially complete fasting, could be harmful if you have any medical conditions. You should get a health checkup to ensure your body is strong enough to handle the food and water restrictions.
• If this is your first time fasting, you may need to gradually stop eating certain foods to get used to the feeling of hunger. For example, you could slowly reduce sugary foods and white flour products over the course of one or two weeks before starting a detox fast, so your body won’t suffer from cravings beyond hunger.
• Prepare for fasting by being in the best possible health. Your body will handle the deprivation better if you begin fasting when you are well-hydrated, so make sure to drink plenty of water. Eat nutritious meals throughout the week before you start fasting. As you approach the first day of fasting, be sure there is no alcohol or stimulants in your system.

Clear your kitchen for fasting. If you leave tempting food around the house, fasting will be much harder. You need to clean up your kitchen as follows:

• Throw away or store foods and drinks that are not allowed. Don’t leave candy or bottles of wine on the kitchen counter; either discard them or put them in a place where you won’t be reminded of their existence.
• Clean out your fridge. Get rid of anything that might tempt you during the fasting period, especially ready-to-eat processed foods.
• If you’re fasting using fruit juice or other liquids, stock up on the necessary ingredients for making your drinks in the fridge.
• If you are doing a complete fast, avoid the kitchen altogether. Make sure everything is cleaned up and stored away so that you have no reason to enter the kitchen or handle food.

Start slowly. It’s best to begin with a short fasting period and check how you feel before committing to a full 24-hour fast for the first time. Try fasting for around 8 hours on a weekend when you don’t have many tasks to handle. Skip breakfast and lunch (or just drink bone broth at lunch), and drink plenty of water throughout the day. End the evening with a light, healthy meal.

• During your fast, pay attention to your feelings every hour. Do you feel weak or tired, or do you enjoy the sense of lightness that comes with not digesting food?
• Most people have work during the day, but consider taking naps whenever you can. A short nap can be incredibly beneficial for your health and can boost your metabolism.
• Reflect on how you feel the next day. The benefits of fasting will be clearer once the fast is complete. Do you feel more energetic? Are you feeling refreshed and ready to try fasting again, or does the thought of it overwhelm you? This short fast will help you decide whether to make fasting a regular part of your life or to abandon it altogether.

Be determined. At first, you may feel hungry and thirsty, but the effects of fasting will soon start to impact your body and mood. You might feel irritable, angry, or sad during the first few days as your body detoxes and deals with cravings. When facing the inevitable physical and mental discomforts of fasting, remind yourself of the original reasons you wanted to fast, and focus on completing your goal.

• If fasting for spiritual reasons, focus your thoughts on supernatural strength or the teachings that inspired your decision to fast. Try reading scripture that encourages fasting, or look into the fasting experiences of others. You can also find additional support by talking to people who are fasting for the same purpose.
• If fasting for health reasons, visualize the toxins accumulating in your body being cleansed. Through fasting, you’re giving your body the opportunity to detox before you resume eating. Learn about the medical benefits of fasting to help you push through the process.

Distract yourself. Fasting can lead to vivid images of a lavish banquet with silver plates filled with food that you can't eat. These illusions only intensify cravings, so it’s helpful to focus your mind on something else instead of those tempting treats like ice cream and sandwiches.

• Doing something non-food related with friends or family is a great way to distract yourself, as long as they know not to invite you for dinner afterward.
• Exercise is often a great way to take your mind off food, but in this case, it might make you feel hungrier. A gentle walk or planning an outing that doesn’t require burning too many calories could help.
• Avoid watching too much TV, as the commercials can tempt you with images of food and scenes of people eating. Instead, try reading a book or engaging in a craft project.
• Sleep as much as possible. Sleep time counts towards your fasting hours, so if you’re doing an extended fast, getting plenty of rest can help you overcome hunger pangs.

Track your progress. If you’re fasting for several hours, keeping track of your progress can help you stay on track. Write down how you’re feeling at each stage of your fast. You can look back and see how far you’ve come, which can motivate you to continue.

• Pay attention to patterns that may help you make fasting easier. For example, if you feel extremely hungry after going for a walk, try not to burn too many calories through exercise.
• Write about your feelings if you’re feeling irritable or angry. Journaling is a great way to release negative emotions and avoid them until the fast is over.
• Be open to positive emotions as well. Some people report a sense of relief after a few days of fruit juice detox fasting, once the toxins have left their body. Record the day you begin transitioning from negative feelings to positive ones, and when you start experiencing the healing effects of fasting.

Stop if you feel fatigued. If you feel weak, dizzy, lightheaded, or nauseous during your fast, drink water and eat something right away. Continuing to fast may jeopardize your health. Visit a doctor to find out what might have gone wrong before trying again.

• Don’t force yourself to continue fasting if extreme anger or cravings are making you feel unwell. Instead of fasting, it might be better to avoid the foods that affect your emotions.
• If you simply dislike the feeling of fasting, there’s no reason you can’t stop. You can always try again, so don’t be too hard on yourself if your first fasting attempt wasn’t successful.

Start by drinking water. Drink plenty of water before ending your fast to ensure your body is well-hydrated and ready for food again. Even if you’re doing a liquid-only fast, the first thing you should do on the day you plan to end your fast is drink one or two glasses of water.

Have a light meal. Don't end your fasting program with a feast, as your body has become accustomed to very little food. Your stomach shrinks, so at first, you may not be able to eat much. Start with a light meal that includes healthy vegetables and proteins to help your body ease back into digestion.

• Avoid foods that are hard to digest, like beans. Save these for a few days after completing the fast.
• Do not drink alcohol on the day you end your fast, as your tolerance for alcohol will be very low, which could have adverse effects on your body.
• Some types of fasting, particularly those done for religious purposes, may require specific foods to end the fast. Be sure to research ahead of time to understand how to properly break your fast.

Prepare for stomach disruptions. When you begin eating solid foods again, your body might produce gas or cause diarrhea until it adjusts to the process of digesting food once more. Don't be alarmed if your stomach feels uneasy for a few hours after reintroducing food.

Feel the benefits of fasting. Whether you fast to lose weight, detoxify your body, or spiritually connect, congratulate yourself on completing your fast. You may notice positive effects after finishing the fast, such as:

• Increased energy levels.
• Improved mood.
• Decreased cravings for sugar, caffeine, and alcohol.

• Many benefits of fasting are linked to feeling physically healthy, mentally happy, and emotionally strong. Your mindset toward fasting is crucial, and you’re more likely to see benefits if you approach it with positivity and enthusiasm.

• Do not fast if you are pregnant or breastfeeding.
• The fasting process may make some people feel restless, sad, or irritated, and they might overcompensate by overeating once the fast is completed. Fasting therapy isn't suitable for everyone, regardless of the common claims about its benefits.
• Some organizations believe fasting negatively impacts health. You should research beforehand to ensure you understand the potential consequences before attempting this method.
• If you regularly fast to lose weight, you may have an eating disorder. It’s recommended to talk to a doctor if you fall into this category.
• If you have a medical condition, fasting may not be an option for you. For example, if you have type 1 diabetes, fasting needs to be closely monitored and approved by a doctor.