Fasting - the science of not eating

Imagine you could completely reset your body. Not directly to baby, but rather to completely renewed functions, processes and programs. All the old burdens would be removed and you would be as fresh as a daisy on the inside. What would you give for it?

You can have it for free! This is the credo of many people who swear by fasting as a healing or detox method. It has now become a trendy topic, although it has actually been practised and recommended since time immemorial. And since then, opinions have been divided on self-imposed abstinence from food. What are the benefits, what forms are there and what should you look out for if you want to try fasting?

The following sections look at various fasting methods. We will discuss what they can achieve and what you should pay particular attention to. If you would like to try out a fasting method, it is best to talk to your GP about it first and make sure that there is nothing against reducing your diet in your case.

Anna Moscagiuri

14.03.2024

in Nutrition

Reading time: 5 minutes

Person isst Cashewkerne aus einer Tüte auf einem gelben Sessel neben einer Pflanze.

Between religion, myth and hype

Fasting. A term that is often simply associated with starvation. But if you delve into this world, you will discover a multifaceted concept that is shrouded in historical, religious and health legends. Losing weight, stopping ageing, cleansing the bowels and clearing the mind - fasting is said to have these and many other sensational effects.

The practice of fasting, which is deeply rooted in many cultures, has taken on different forms and meanings over the course of time. In its traditional form, fasting is often associated with spiritual or religious practices. It is seen as a time of reflection, purification and new beginnings.

Modern approaches to fasting distance themselves from strictly religious aspects and focus instead on the physical and mental benefits. In the meantime, the approach has achieved a status that is also finding more and more followers in today's health practices. They swear by it: It's not just about simply not eating. For them, fasting is a conscious decision to give their body a break and allow its functions to rest. They see the body as a system that can only really regenerate when it is not constantly busy digesting. Fasting as wellness for the organs.

What are the real benefits?

Fasting is not just a method of getting rid of a few kilos. Although research is still in full swing, it is believed that these health benefits, among others, are actually linked to abstaining from food:

Accelerating metabolism
Increasing mental clarity and focus
Strengthening the immune system
Improving blood levels, e.g. cholesterol and urea
Reduction of inflammation in the body
Improving heart health
Boost brain function
Increasing insulin sensitivity
Improvement of digestive health
Above-average longevity
Detox effects
Slowing down cell ageing

Sounds like a huge payoff - for the fact that we literally don't have to do anything for it. But stopping eating just like that? It's difficult without a system.

The main thing is that the plan fits

Not all fasts are the same. There are actually different ways of eating nothing or little, and each has its own special features. The best-known methods are

Intermittent fasting: The clear star among the fasting methods. Here, eating phases and breaks alternate in a certain pattern. The 16/8 method is popular, where you don't touch anything for 16 hours a day and eat normally for the remaining 8 hours. This is particularly convenient for anyone who simply wants to try out fasting without having to jump straight into the ice-cold water. There are countless variations of this method, including 20/4 (20 hours of fasting with a 4-hour eating window), 5/2 (i.e. five days of normal eating and two days of fasting), 24- or 36-hour fasting or alternate-day fasting (alternating days of eating and fasting).

Full fasting: This is where things get more serious. Full fasting involves completely abstaining from solid food for several days to weeks. Water, unsweetened teas and selected broths from time to time are all that is allowed. This method is particularly intensive for beginners and should only be undertaken with prior advice.

Juice fasting: This approach is best for those who can't do without their fruity favorites. Instead of solid food, freshly squeezed juices are the order of the day. You can use the colors as a guide: a colorful mixture of fruits and vegetables provides the body with the most important nutrients. But please don't cheat: Sugared juices from the supermarket are taboo here. We are talking about natural, unprocessed juices, preferably from your own blender.

Teildox: A relatively gentle form of fasting. Here, certain foods such as sugar, processed foods or caffeine are removed from the plan. This is also ideal for the first steps into fasting, as this form is more like a change in diet. In any case, it relieves the body.

Each of these methods has its advantages and disadvantages. The most important thing is to get to grips with your chosen approach and not fall into harmful patterns. After all, it's not about who can go the longest without eating. Anyone embarking on fasting should therefore know that there are a few things to bear in mind.

Gläser mit Getränk, Zitrone und Eis stehen auf einem Tisch mit Datteln und Messer.

Better not just go for it

As with everything to do with health, you should know what you are doing,
what you are doing. Here are a few tips to ensure that fasting really works
and has no undesirable side effects:

Gentle preparation: Before you start fasting, you should
the body should be slowly prepared for it. This means that you gradually eat
gradually eat less and less before going into full fasting. Because
because cutting out everything overnight is unnecessarily hard. What is more tolerable here is
gentle gliding into it.

Individuality counts: What works for one person doesn't necessarily work for everyone.
fit everyone. Allow yourself a few test phases and find your own fasting style.

Listen to your body's signals: Every body reacts
differently to fasting. It is important to pay attention to your own physical signals.
If you feel weak or unwell, you should take this seriously. Fasting is
not a competition and it is not about torturing yourself.

Enjoy and relax: Fasting can also be a time of rest and enjoyment.
and enjoyment. Take the opportunity to focus on yourself.

Drink enough: Water is your best friend during the
the foodless period. It helps to keep the body hydrated and
supports the cleansing processes. So, drink regularly, and drink water,
unsweetened teas or broths.

Seek medical advice: Especially if you have
pre-existing conditions or are taking medication, it is advisable to speak to a doctor beforehand.
a doctor beforehand. Fasting can affect various bodily functions
bodily functions - so it's better to be on the safe side.

Get back into it gently: After fasting, it is important
slowly get the body used to solid food again. So don't immediately plan a
plan a five-course meal straight away, but first try some easily digestible food.
first.

With these tips in mind, fasting can be an enriching experience.
But what to do if it's tougher than you thought? Don't worry. Especially at the beginning
you should be kind to yourself and not force the change on your body.
forcefully. The task is to learn to understand your body and
give it the time-out that it can cope with. So that the nutrient traffic light
does not turn completely red or threaten a short-term drop in performance, you should
keep an eye on a few nutrients at all times.

Nutrients for the basic supply

Vitamins and minerals: Vitamins and minerals such as vitamin C, potassium and magnesium should never be neglected. A few dried fruits will keep you replenished.

Good fats: Yes, fats are important, even when fasting. The unsaturated fatty acids found in nuts in particular are essential for the body. They provide energy and support the brain.

Fiber: Even if you eat less, you should not forget about fiber. It helps digestion and keeps the system running smoothly. Dried fruit is another proven source here.

Protein: Nuts are little powerhouses when it comes to protein. During fasting, a little protein kick can help keep the body going.

Be careful with the quantity: Although nuts and dried fruit are great sources of nutrients, especially when fasting, you shouldn't overdo it. They are not stingy with calories either, which can mess up your fasting mode.

Nothing beats body awareness

Fasting can be a fascinating journey that helps you to become more aware of your body and do it good. With the right information and optimal preparation, you can get off to a good start. But whether you want to give it a try or not - listen carefully to your body and find out whether going without food can really do you good. Either way ... the main thing is that you feel good.