Fasting can be defined as abstinence from all or some foods or drinks for a specific period of time. This practice dates back to centuries and in modern times has adopted different forms. Some of these are:
1. Intermittent Fasting: This type of fasting alternates between feasting and fasting cycles. People usually eat from 8am to 11pm, i.e., almost 15 hrs a day. As a result of this, the body rarely enters the fat burning mode. Ideally, we should restrict our feasting window to 8-12 hrs a day and have fruits as our last meal. With age, the eating window should narrow down as follows:
Age | Eating Window | Fasting Window |
18-35 | 12 | 12 |
35-45 | 10 | 14 |
45-65 | 9 | 15 |
65+ | 8 | 16 |
2. High Intensity Interval Training (HIIT/HIT): The preferred time for HIT is on an empty stomach or 1-2 hrs after your last meal. This helps in burning more fat. Steps for doing a HIT are:
● Walk at a normal pace for about 5 minutes to warm up.
● Run as fast as possible for 30 seconds.
● Walk for about 3 mins to regain your breath.
● Repeat the above 2 steps a few more times.
● Walk for about 5 mins at a normal pace to cool down.
3. Water only Fasting: It is a type of fasting in which a person only drinks water and eats no food. People undergo this fasting for several religious reasons, weight loss, etc. This fast usually lasts for about 24 hrs at a time.
4. Dry Fasting: This is a type of fasting that restricts both food and liquid intake, including water. The purported benefits are cell regeneration, weight loss, etc.
5. 5:2 Fasting: This type of fasting is also known as The Fast Diet and is a type of intermittent fasting. It is called the 5:2 diet because 5 days of the week are routine eating days, while the other 2 days we restrict calorie intake to 500-600 calories per day.
Some benefits of fasting are:
1. Promotes blood sugar regulation by promoting insulin sensitivity
2. Promotes better health by fighting inflammation
3. Boosts brain function and prevent neurodegenerative disorders
4. Aids in weight loss by limiting calorie intake and boosting metabolism
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