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Fasting or Starvation - The Right Way
The document outlines fasting as the voluntary abstention from food for a set duration, highlighting its potential benefits such as weight loss, detoxification, and improved health markers. It presents guidelines for safe fasting practices, dietary recommendations during fasting, and the importance of understanding individual health conditions that may limit fasting. It also distinguishes between various fasting types and methods, emphasizing that fasting should be tailored to individual health needs and goals.
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Fasting or Starvation - The Right Way
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- 2. What is fasting? •It is willingly not eating food for a particular period of time. • Fasting is a part of our tradition from centuries. • May be due to: • Religious reasons • Cleanse the body of toxins • Weight loss goals • Therapeutic reasons • During the fast, the body, organs and digestive system gets relaxed.
- 3. Should you fast? •Fasting for a day is generally safe and can be beneficial. • One should not fast for more than few days at a stretch. Diabetics, heart patients, pregnant and lactating women, anyone with a chronic disease, the elderly and children should not fast even for a short time.
- 4. What happens whenyou fast? Fasting for a short period of time like a day or two: • Reduces insulin resistance • Fights inflammation • Relaxes your digestive system • Detoxifies your body • Improving blood pressure • Enhances heart health • Boost brain function
- 5. What happens whenyou fast for longer duration? • When you fast, you eat less than the body’s requirements. • Body gets deprived of essential nutrients. • Body goes into starvation mode and metabolism slows down. • Affects health adversely and can lead to fatigue, dizziness, constipation, dehydration, electrolyte imbalance, muscle wasting, organ failure, etc.
- 6. How to fastin a healthy way • Eat in small amounts • Eat enough protein • Avoid sugary & fried foods • Drink plenty of water • Indulge in activities • Avoid strenuous exercises • Don’t break the fast with a feast When you fast, either you don’t eat food at all or eat in small amounts. If you eat in small amounts, here’s how you can fast in a healthy way: Keep the fasting period short Stop Fasting If You Feel Unwell
- 7. Eat in smallamounts during fast • Do not restrict food completely. • Eat small amounts of food at regular intervals. • Healthy options: whole fruits, salads, unsalted buttermilk, yogurt, smoothies, etc. Eat enough protein • Eating proteins on fast days: • Offsets some of fasting’s side effects. • Keeps you full for longer. • Helps manage hunger pangs. • High protein food options: low fat milk, curd, paneer, nuts & seeds, etc.
- 8. Drink plenty ofwater • Drink plenty of water during fasting. • Plan to drink 1 glass of water every half to one hour. • Drinking enough water is essential for maintaining everyday health even if you are fasting. • It helps curb hunger pangs during fasting. • Eat eater enriched foods like cucumber, oranges, watermelon, etc. Avoid sugary & fried foods • Increases daily calorie consumption. • Increases fat deposition in the body. • Leads to gastric issues like gas and bloating. • Drink other healthy fluids like lemon water, coconut water, herbal tea, etc.
- 9. Indulge in activities •Keep yourself busy to avoid unintentionally breaking your fast. • Indulge in activities that distracts you. • Go for a walk • Practice yoga & meditation • Indulge in hobbies • Read a book Avoid strenuous exercises • Keep the intensity of your exercise regime low. • Listen to your body and rest if you struggle to exercise. • Low-intensity exercises: walking, mild yoga, gentle stretching and housework. • Meditate
- 10. Don’t break thefast with a feast • Could leave you feeling bloated and tired. • Consuming excess calories after fast increases fat deposition. • Affect your long-term weight loss goals.
- 11. What’s the safestway to break the fast? • Drink plenty of water. • Eat a small and light meal. • Eat nutrient dense foods. • Go for cooked, easy to digest foods. • Chew food thoroughly. • Avoid experimenting new dishes. Eat lot of whole foods when you aren’t fasting to improve your health and keep you well during a fast.
- 12. Fasting Isn’t forEveryone Although fasting for short periods is generally considered safe, the following populations shouldn’t attempt to fast without consulting a medical professional: • People with • a medical condition like heart disease or type 2 diabetes • who are underweight • who have problems with blood sugar regulation • with low blood pressure • Those who have experienced an eating disorder • Women • who are trying to conceive • who are pregnant or breastfeeding • with a history of amenorrhea • Older adults • Adolescents
- 13. Are all fastingdiets same? NO • Some diets allow only liquids like water, juice or tea. • Some cut down calories drastically, but don't completely ban food. • In many fasting plans, you fast every other day. The choice of fasting diet depends on the purpose behind fasting, whether religious, weight loss or any other.
- 14. Types Of Fasting •Intermittent fasting • Dry Fasting • The warrior diet • One meal a day diet • Water fasting
- 15. Intermittent Fasting • Intermittentfasting is an eating pattern that cycles between periods of fasting and unrestricted eating. • Followed to lose weight, improve health and simplify the lifestyle. • During the fasting periods, either you eat very little or nothing at all. • Leads to an automatic reduction in calorie intake. • Lowers insulin levels, increases growth hormones and fat burning hormone norepinephrine (noradrenaline).
- 16. Types of intermittentfasting • The 16/8 method: fasting for 16 hours and restricting daily eating window to 8 hours with 2, 3 or more meals. • eat healthy foods during your eating window. • can drink water, coffee or other zero-calorie beverages during the fast to reduce hunger pangs. • 5:2 diet (Fast Diet): eating normally 5 days of the week but restricting calorie intake to 500–600Kcal for 2 days of the week. • Eat Stop Eat: involves 24-hour fast once or twice per week. • Water, coffee, and other zero-calorie beverages are allowed during the fast, but no solid foods. • Alternate-day fasting: fasting every other day either by not eating anything or only eating few hundred calories.
- 17. Pros & Consof intermittent fasting Pros • Reduces insulin resistant. • Promotes health and weight loss. • Reduces risk of chronic health conditions. • Improves brain health. • No calorie restriction and no change in diet. Cons • Interferes with the social aspect of eating. • Digestion issues. • Potential weight gain. • Binge Eating. • Not very common.
- 18. The Safest FastIs The One That Is Safe For YOU! Have A Healthy Fasting!
- 19. Click on ‘Seta Wellness Goal’
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- 21. To build your HealthyHabits, select your Wakeup and Sleeping Time
- 22. Various other healthtrackers are available on the My Zone. Track your food, water, steps, sleep, calories eaten and burned, etc.
- 23. Connect apps/ devicesto The Wellness Corner to use our steps tracker
- 24. Additional Resources • https://www.thewellnesscorner.com/blog/4-ways-in-which-fasting-helps-build- selfcontrol- •https://www.thewellnesscorner.com/blog/fasting-and-its-benefits • https://www.thewellnesscorner.com/blog/fasting-once-a-week-good-or-bad • https://www.thewellnesscorner.com/blog/a-healthy-guide-to-fasting • https://www.thewellnesscorner.com/wellness-tv/nutrition/fasting-the-right-way • https://www.thewellnesscorner.com/blog/lets-know-the-science-behind-fasting- during-navaratri • https://www.thewellnesscorner.com/blog/no-eating • https://www.thewellnesscorner.com/blog/healthy-fasting-tips-for-navaratri • https://www.thewellnesscorner.com/blog/health-benefits-of-eating-dates-during- ramzan-iftar
- 25. The Wellness Corner •India’s largest wellness community, 'THE WELLNESS CORNER' is offering its services with TruWorth Wellness since 2012, serving 150+ Corporations and serviced more than 2 million lives. Highly experienced team covering pan India operations. Secured technology-enabled operations delivering quality user experience with data security and privacy. • The most comprehensive health benefits & wellness tech platform, The Wellness Corner enables transformation from transactional health and wellness benefits to structured and outcome-oriented benefits and wellness programs. • Large network of Labs, hospitals, healthcare providers, Fitness Centers, Doctors, Pharmacies & Health Coaches for benefits fulfilment and highly discounted offers.
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- 27. THANK YOU! Copyright 2020Truworth®. All rightsreserved. This document is the confidential and proprietary information of Truworth. The Content, Concept and Programmes cannot be used without prior written consent and permission from Truworth Health Technologies PvtLtd. www.thewellnesscorner.com
Editor's Notes
- #10 Avoiding eating on fast days can be difficult, especially if you are feeling bored and hungry.
- #11 It can be tempting after a period of restriction to celebrate by eating a huge meal.
- #12 Drink water: This is especially important if circumstances prevented it during the fast. Eat a small meal: Eating a large meal immediately after a fast can strain the digestive system. Chew food thoroughly: Chew each bite at least 30 times. Eat cooked foods: Go for foods that are easier to digest, such as cooked vegetables instead of raw. Avoid experimenting: Trying new foods after a fast can make digestion harder and may make a person feel ill.
- #16 One of the world’s most popular fasting diet. It doesn’t specify which foods you should eat but rather when you should eat them.
- #17 16:8 method: Doing this method of fasting can actually be as simple as not eating anything after dinner and skipping breakfast. For example, if you finish your last meal at 8 p.m. and don’t eat until noon the next day, you’re technically fasting for 16 hours. 5:2 diet: By fasting from dinner one day to dinner the next day, this amounts to a full 24-hour fast. For example, if you finish dinner at 7 p.m. Monday and don’t eat until dinner at 7 p.m. the next day, you’ve completed a full 24-hour fast. You can also fast from breakfast to breakfast or lunch to lunch — the end result is the same.
- #19 Fasting is the practice of abstaining from food and beverages for extended periods. Depending on how it’s done, it may boost your health. People may choose to fast for dietary, political or religious purposes. One popular method is intermittent fasting, in which you cycle between periods of eating and fasting. To stay healthy while fasting, it’s best to keep fast periods short, avoid intensive exercise and stay hydrated. Eating enough protein and keeping a balanced diet when you’re not fasting can also maintain overall health and ensure successful fasts.
- #25 16:8 method: Doing this method of fasting can actually be as simple as not eating anything after dinner and skipping breakfast. For example, if you finish your last meal at 8 p.m. and don’t eat until noon the next day, you’re technically fasting for 16 hours. 5:2 diet: By fasting from dinner one day to dinner the next day, this amounts to a full 24-hour fast. For example, if you finish dinner at 7 p.m. Monday and don’t eat until dinner at 7 p.m. the next day, you’ve completed a full 24-hour fast. You can also fast from breakfast to breakfast or lunch to lunch — the end result is the same.
- #26 16:8 method: Doing this method of fasting can actually be as simple as not eating anything after dinner and skipping breakfast. For example, if you finish your last meal at 8 p.m. and don’t eat until noon the next day, you’re technically fasting for 16 hours. 5:2 diet: By fasting from dinner one day to dinner the next day, this amounts to a full 24-hour fast. For example, if you finish dinner at 7 p.m. Monday and don’t eat until dinner at 7 p.m. the next day, you’ve completed a full 24-hour fast. You can also fast from breakfast to breakfast or lunch to lunch — the end result is the same.
- #27 16:8 method: Doing this method of fasting can actually be as simple as not eating anything after dinner and skipping breakfast. For example, if you finish your last meal at 8 p.m. and don’t eat until noon the next day, you’re technically fasting for 16 hours. 5:2 diet: By fasting from dinner one day to dinner the next day, this amounts to a full 24-hour fast. For example, if you finish dinner at 7 p.m. Monday and don’t eat until dinner at 7 p.m. the next day, you’ve completed a full 24-hour fast. You can also fast from breakfast to breakfast or lunch to lunch — the end result is the same.