How to fast?

Fasting can be intimidating, can't it? It's often associated with starvation and unpleasant sensations. However, it's far less frightening than you might think. This ancient practice is rooted in many cultures and religions around the world, and continues to be adopted today. If fasting were so detrimental to our health, would it still be practiced with such enthusiasm? In this article, we'll explore the different types of fasting as well as the best tips for getting started - a sort of beginner's manual to this powerful art.

There are many approaches to intermittent fasting. One is to define a restricted eating window, as with the popular 16/8 and 20/4 methods (respectively, 8 hours and 4 hours of food intake in a day). However, any combination can work, with noticeable benefits from 12 to 14 hours of fasting onwards. The longer you fast, the better the results. It's important to stress that, during the period when you can eat, there are no restrictions on the amount of food you can consume.

Fasting one meal a day means eating only one meal and fasting the rest of the day. For example, you could have dinner at 7pm, then fast for 24 hours until dinner the following day. Although this method can be effective, it should be considered with caution, as there is a risk of not consuming enough calories over a full day. This can lead to a slowdown in metabolism, just like a low-calorie diet.

A more balanced approach would be to fast for 24 hours every 2-3 days. For example, you could eat breakfast, lunch and dinner one day, then only dinner the next (i.e. 24 hours of fasting), before resuming a normal diet the following day. This method allows you to eat every day, and is an excellent starting point for those new to fasting.

For those with more ambitious goals, fasts can extend over several days, from 2 days to a week or more. The duration depends on personal goals, starting weight, health history and individual feelings during the fast. It's important to note that the 2nd and 3rd days can be the most arduous, but energy tends to return and even exceed the average of the days you eat. Many followers also report increased mental clarity and better concentration.

It's crucial to take the time to get used to fasting. Starting with intermittent fasting is an excellent option. You can gradually shift the time of your first meal to lengthen the fasting period. Listen to your body and find the method that suits you best.

When it comes to drinking during fasting, some people opt for water alone, while others integrate coffee or tea with no added calories. The choice is up to each individual, but it's advisable to stick to non-caloric options.

Fasting can be an extremely effective tool for losing weight, improving health and testing mental resilience. It requires a gradual approach and careful listening to your body. If you have weight-loss goals, diabetes, hypertension or high cholesterol, consider fasting as an option (with your doctor's approval for medication adjustments). Fasting is a powerful and safe method, provided it is carried out responsibly. Try it, experiment and share your feedback. Enjoy your fasting adventure!