Before changing your eating habits or making significant alterations to your diet, please consult your healthcare provider to ensure that it is the right decision for you.
Fasting has witnessed a tremendous surge in popularity. This practice dates back to centuries and has been practiced in many religions and cultures.
Fasting is defined as abstinence from certain foods or drinks for a certain period. It is important to note that there are different ways of fasting.
Generally, most fasts are done over 24–72 hours.
Intermittent fasting is one of the types of fasting. It involves cycling between fasting and eating periods, ranging from a couple of hours to a few days at a time.
This fasting method is associated with a range of potential health benefits, such as short-term increases in blood levels of human growth hormone (HGH) and alterations to gene expression ( 1, 2, 3, 4).
Such effects are associated with longevity and a lower risk of disease. As such, people who fast regularly do so with the hope of losing weight or living a longer, healthier life.
But it is worth mentioning that fasting can cause health issues if not done the right way.
This article will discuss five common mistakes people make when fasting, plus tips on fasting the right way.
1. Jumping into fasting too soon
Agreed, the intermittent fasting method, especially the 16:8 method, may seem pretty easy as you are merely extending your natural evening fast. However, it can send your system into shock mode if you jump into it. If it is your first time trying a fast, you may want to fast for less than 16 hours. Instead, you may begin by delaying your breakfast by an hour or two and seeing how your body reacts to it. After that, you can work up to what feels best for your body.
2. Not hydrating yourself properly
Hydration is essential during fasting. One may easily forget this, especially if they drink plenty of water during meal times. However, you wouldn’t want to get dehydrated, would you? It would help if you got a reusable water bottle that you’ll use at all times and refill when required.
Mild dehydration can cause headaches, thirst, dry mouth, and fatigue — so you must drink enough fluid while on a fast (5).
Health experts recommend the 8x8 rule — that’s eight units of 8-ounce glasses (a little below 2 liters in total) of fluid daily — to remain well hydrated (6).
However, the exact amount of fluid needed depends on the individual. It is important to note that over 20% — 30% of your daily fluid requirements come from your food, so it is easy for one to get dehydrated while on a fast (7).
Most people strive to drink 2–3 liters of water daily during a fast. This is equivalent to 8.5–13 cups of water over 24 hours. However, water intake should be dictated by thirst only (8).
3.Breaking your fast with a feast
Very few things are as tempting as downing a huge meal after a prolonged fast.
But the truth is that breaking your fast with a big meal can cause you to feel tired and bloated.
Also, if you have a weight loss goal, eating a big meal after a fast may impede your long-term goals by halting or slowing down your weight loss.
Note that your daily calorie quota impacts your weight, so eating calories in excess after a fast will reduce your calorie deficit.
There’s no better way to break a fast than eating normally and getting back into your regular eating pattern.
4.Fasting even when you feel unwell
During a prolonged fast, one may feel a little irritable, hungry, and tired — however, feeling unwell should never be part of it.
To stay safe, especially if it is your first time on a fast, consider restricting your brief periods to at most 24 hours or less. In addition, it will help keep a snack handy if you feel faint.
If you become ill while fasting, be sure to stop immediately.
Signs that you should stop fasting include weakness or tiredness that prevents you from performing your daily tasks, as well as sudden feelings of discomfort and sickness (9).
5.Not combining your fast with healthy lifestyle habits
Intermittent fasting is not a dietary plan. It is wrong to consider it to replace healthy lifestyle habits.
Your health is essential, so you should take care of every aspect, including regular exercise, a self-care routine, and getting adequate sleep.
Takeaway
Fasting involves abstaining from beverages and food for extended periods. Fasting can boost one’s health, depending on how it is done.
People fast for different reasons, including religious, political, or dietary purposes. Intermittent fasting is one of the most popular fasting techniques. It involves cycling between fasting and eating.
To stay healthy during a fast, it is best to do it for short periods, stay hydrated, and avoid stress.
