by Fasting has been instituted by people of nearly all faiths as a religious practice since before recorded history. By definition, it is the act of abstaining from food, drink or both for a period of time. As a spiritual practice, it is believed to be an act of discipline, placing the desires of the worldly flesh into submission, so that the spirit may advance and flourish. However, many believe that fasting can have great physical benefits as well, and Hollywood has seen a rise in celebrities using fasting diets to drop weight for roles and detoxify their bodies. But is this kind of diet healthy?
Benefits of Fasting
The most common type of fasting in regards to health and diet is juice fasting, or the abstaining from all solid food and fluid aside from fresh fruit and vegetable juices and water. In his book, Staying Healthy With Nutrition: The Complete Guide to Diet and Nutritional Medicine, Dr. Elson M. Haas claims that juice fasts can be a very beneficial means to cleanse the body. "Juice fasting is commonly used (rather than water alone) as a mild and effective cleansing plan; this is suggested by myself and other doctors and authors and by many of the European fasting clinics. Fresh juices are easily assimilated and require minimum digestion, while they supply many nutrients and stimulate our body to clear its wastes. Juice fasting is also safer than water fasting, because it supports the body nutritionally while cleansing and probably even produces a better detoxification and quicker recovery."
According to Dr. Haas and other doctors who support fasting diets, detoxification is crucial to our health. Cells and organs are given time to "breathe" and restore themselves. During fasting, the body uses fatty tissues and enzymes to support itself, and as a side effect, breaks down abnormal cells as well as plaque that has built up in the system. Theoretically, these toxins are expelled from the body as waste, and the body is left purified and rejuvenated.
Research done in both lab animals and humans has shown that there may be a connection between restricted caloric intake and longevity. In other words, fasting may make you live longer. These studies have shown that restricting calories improved some of the markers of aging, such as body temperature and insulin levels. These kinds of improvements could delay the onset of age-related illnesses such as Alzheimer's disease, diabetes and heart disease.
Potential Dangers of Fasting
Fasting for extended periods of time can cause malnutrition, depletion, weakness and a weakened immune system. The body needs a variety of nutrients in order to function, and extended fasting robs the body of proper nutrition, especially proteins. Protein deficiency is the leading cause of starvation deaths seen in Third World countries. For these reasons fasting is not recommended for longer than seven to 10 days.
Who Should Not Fast
People with diabetes should avoid fasting -- it may cause spikes and drops in blood sugar and insulin levels. Because of the potential for protein deficiency, pregnant or lactating women should also avoid fasting. People who suffer from the following conditions or are in any of the following situations should also steer clear of fasting diets: underweight, fatigue, low immunity, weak heart, low blood pressure, cardiac arrhythmias, pre- and post surgery, mental illness, cancer, peptic ulcers and nutritional deficiencies.
How to Fast Properly
First-time fasters should start off slowly, fasting one or two meals or during a 12- to 14-hour period in the evening, during sleep. First-timers should also consult a doctor before fasting to ensure that they are not putting their bodies at risk.
In preparation of the first full day of fasting, you may want to spend a few days "pre-cleansing" by cutting certain foods, such as fatty and sugary foods, from your diet. Substances such as caffeine, nicotine and alcohol should also be avoided. The first full-day fast lasting up to 36 hours -- from 8 p.m. to 8 a.m. the following day -- will give new fasters an idea of what fasting is like. You may experience hunger, irritability or even headaches, but this will usually pass after you move through a two-day fast. From one-day fasts, you can move on to two- or three-day fasts with normal eating days in between. Then if you're comfortable and beginning to experience benefits, you can move on to five- to seven-day fasts. Consult your doctor before continuing a fast longer than seven days.
While fasting, be sure to schedule regular time for relaxation, meditation and fresh air. This is just as important to the detoxification of your body as the fast is. Juice fasts are the most recommended. Fresh fruit and vegetable juices are easily digested and absorbed into the body and provide some of the crucial nutrition your body needs. Those with more nutritional needs may also try smoothies, though milk- and yogurt-based smoothies should be avoided because of the amount of energy and effort it takes the body to digest dairy. When breaking a fast, it is important not to overdo things. The biggest mistake you can make after fasting is overeating. It's recommended that you begin your transition back to solid food with some well-cooked vegetables such as spinach or cabbage, in order to get digestion going again. Grains such as rice can be added on the second day, and then progress can be slowly made to more protein-rich foods.
The science behind fasting is still something of controversy. While some doctors recommend it as a way to lose weight and cleanse the body, others do not. After all, the body does have organs such as the kidneys and liver that are designed to cleanse and detoxify the body. Ultimately, it is up to you and your physician to decide if fasting may be appropriate or beneficial for you.