Just the thought of fasting can make you hungry. If you are going to go without food for a while for health or religious reasons, there are some important tips to help you stay healthy during this time.

What is fasting and how does it work?
Fasting means abstaining from food and/or drink completely or partial abstinence. But it's not always that simple. There are several ways to fast. Sometimes fasting means avoiding certain types of food, such as carbohydrates or fats. Other times, it means reducing total calories. Then there's fasting, where you don't eat (or sometimes drink) for a day or more.

• Religious fasting: Many religions promote fasting as a form of spiritual practice.
• Intermittent fasting: There are different types of intermittent fasting, eating habits that focus on conscious calorie reduction. You intentionally alternate between periods of eating and fasting (sometimes described as "fasting patterns" or "cycles").

Under Intermittent Fasting, there are many sub divisions~ 


1. Fast for 12 hours a day
The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day. According to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss. This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day. The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window. For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.

2. Fasting for 16 hours
Fasting for 16 hours a day, leaving an eating window of 8 hours, is called the 16:8 method or the 'Leangains diet'. During the 16:8 diet, males fast for 16 hours each day, and females fast for 14 hours. This type of intermittent fast may be helpful for someone who has already tried the 12-hour fast but did not see any benefits. On this fast, people usually finish their evening meal by 8 p.m. and then skip breakfast the next day, not eating again until noon.
An experiment on mice on a high-fat diet found that limiting the feeding window to 8 hours protected them from obesity, inflammation, diabetes, and liver disease, even when they ate the same total number of calories as mice that ate whenever they wished.

3. Fasting for 2 days a week
People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days. During the 2 fasting days, males generally consume 600 calories and females 500 calories. Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat regularly on the other days. There should be at least 1 non-fasting day between fasting days. There is limited research on the 5:2 diet, which is also known as the Fast diet. A study involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss. The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants. A small-scale study looked at the effects of this fasting style in 23 overweight women. Throughout one menstrual cycle, the women lost 4.8% of their body weight and 8.0% of their total body fat. However, these measurements returned to usual for most of the women after 5 days of typical eating.

4. Alternate day fasting
There are several variations of the alternate-day fasting plan, which involves fasting every other day. For some people, alternate-day fasting means a complete avoidance of solid foods on fasting days, while other people allow up to 500 calories. On feeding days, people often choose to eat as much as they want. The alternate-day fasting is effective for weight loss and heart health in healthy and overweight adults. The researchers found that the 32 participants lost an average of 5.2 kilograms (kg), or just over 11 pounds (lb), over 12 weeks. Alternate-day fasting is an extreme form of intermittent fasting, and it may not be suitable for beginners or those with certain medical conditions. It may also be difficult to maintain this type of fasting in the long term.


5. A weekly 24-hour fast
Fasting completely for 1 or 2 days a week, known as the Eat-Stop-Eat diet, involves eating no food for 24 hours at a time. Many people fast from breakfast to breakfast or lunch to lunch. People on this diet plan can have water, tea, and other calorie-free drinks during the fasting period. People should return to regular eating patterns on non-fasting days. Eating in this manner reduces a person’s total calorie intake but does not limit the specific foods the individual consumes. A 24-hour fast can be challenging, and it may cause fatigue, headaches, or irritability. Many people find these effects become less extreme over time as the body adjusts to this new eating pattern. People may benefit from trying a 12-hour or 16-hour fast before transitioning to the 24-hour fast.

6. The Warrior Diet
The Warrior Diet is a relatively extreme form of intermittent fasting. The Warrior Diet involves eating very little, usually just a few servings of raw fruit and vegetables, during a 20-hour fasting window, then eating one large meal at night. The eating window is usually only around 4 hours. This form of fasting may be best for people who have tried other forms of intermittent fasting already. Supporters of the Warrior Diet claim that humans are natural nocturnal eaters and that eating at night allows the body to gain nutrients in line with its circadian rhythms. During the 4-hour eating phase, people should make sure that they consume plenty of vegetables, proteins, and healthy fats. They should also include some carbohydrates. Although it is possible to eat some foods during the fasting period, it can be challenging to stick to strict guidelines on when and what to eat in the long term. Also, some people have trouble eating such a large meal so close to bedtime. There is also a risk that people on this diet will not eat enough nutrients, such as fiber. This can increase the risk of cancer and hurt digestive and immune health.

• Restrictive diets: For example, on the keto diet, people on the keto diet cut out all carbohydrates and sugars from their diet.
• Fasting before a medical procedure: Your doctor may instruct you to fast before surgery or certain types of blood tests, imaging tests, or diagnostic procedures.

~ Talk to your healthcare provider before starting an extended fast, such as for weight loss or any health concerns.

How to fast properly ~

If you need to fast for a short-term reason, like a religious holiday or an upcoming medical procedure, here’s a hot tip: Preparation is key! Putting in some extra work ahead of time will help make things easier on your body ~

1. Ease into it:

Abruptly beginning a fast is a shock to your body. Instead, cut back on food and drink gradually for several days — or even weeks — before your fast. Don’t eat three full meals a day with between-meal snacks and then suddenly stop eating one day. If your body is used to regular refueling, you may have a hard time maintaining energy levels during a fast.

2. Cut back on sugar ahead of time:

Keep your sugar intake low before you head into a fast. Loading up on cookies and sweet tea may feel satisfying (and filling) at the moment, but when your blood sugar plummets an hour or two later, you’re likely to end up feeling hungry and weak. Another possible side effect? Feeling hungry — that combination of hunger and anger that ruins your mood and can spill over into your interpersonal relationships. To give yourself enough energy for the long haul, plan your pre-fasting meals accordingly to fill up complex carbohydrates (like whole-grain pasta, brown rice, and potatoes) and protein (like meat, beans, and legumes).

3. Plan for medications:

Before you begin any type of fast, talk to your healthcare provider about any prescription medications that you’re taking. Some medications need to be taken with food, while others, like those taken for seizure disorders, are essential and shouldn’t be stopped abruptly. In these cases, you’ll need your healthcare provider’s guidance on how to safely fast or modify your fast. When people have adverse outcomes from fasting, it’s often because they didn’t take their medications correctly. 

4. Drink plenty of water:

Some religious fasts, like the Muslim month of Ramadan and the Jewish holiday of Yom Kippur, restrict all food and beverages, including water. In these cases, it’s especially important to hydrate ahead of time to help prevent dehydration. If the guidelines for your fast allow for water consumption, stay hydrated so you can maintain your energy levels and lessen any possible side effects like stomach cramps, irritability, and the aptly named hunger headaches.

5. Cut down on physical activity:

Don’t let the word “fast” fool you: When you’re going without food or drink, it’s best to take things slow. It’s not a good idea to do intense exercise when you’re not eating or drinking. If you’re not planning to replenish nutrients for a while, preserve your energy for vital daily activities.

6. Ease out of it:

You might feel ready to chow down when your fast comes to an end but resist the urge. Instead, replenish your calories gradually rather than eating a huge meal right away. It’s better to spread those calories over your next two meals. This will help you avoid rapid changes in blood sugar and the fatigue associated with consuming a large amount of food.

Finding motivation to stick to your diet and fitness goals isn't easy, but it is totally necessary!~ Keep striving for it:)