What Is Fasting? Everything You Need to Know

For centuries, people in various cultures and

faiths around the world have abstained from

food and/or drink in a ritual called “fasting.”

This abstinence is performed for many

reasons, from spiritual and religious

purposes, to ethical protests, to medicine.

Fasting In Antiquity

Nearly every ancient culture throughout history has practiced fasting at one time or

another, often as a form of purification (spiritual and/or physical).

Hunter/gatherer societies practiced fasting before going to hunt and in initiation

ceremonies and many Aboriginal cultures fasted before going off to battle. Such men

were later installed as chiefs, and considered very wise.

The ancient Hebrews, Egyptians, Syrians and Mongolians all fasted. Herodotus (484-

425 B.C.E.) stated that the healthiest men during his time were the Egyptians, as they

conduct a 3-day purification every month using enemas and vomiting. Their belief was

that a person’s illness often comes through the food he eats.

Fasting was prominent in the ancient world of the Greeks, and is even found in

mythology. Demeter, the mother of Persephone, was said to have fasted while in

mourning for her daughter, and this ritual bled over into the Eleusinian Mysteries, an

Athenian festival which honoured Demeter and Persephone, and required the

participants to fast for one day.

Hippocrates, Pythagoras, Paracelsus, Socrates, Plato, Aristotle, and Galen, among other

physicians and philosophers of old, all believed in the benefits of fasting.

Plutarch even advocated fasting instead of taking medicines. Pythagoras refused to

teach his disciples until they had each undergone a 40-day fast!

Fasting In World Religions

Religious fasting is nearly (but not precisely) universal. From the Hellenistic mysteries

to the shamans of Siberia (known as the Evenk), perhaps 95% of the world’s religions

has practiced fasting at one time or another.

Some believed it would bring them closer to their god, either via visions or dreams;

others felt it was the best method to appease the wrath of their deity, or to resurrect

their god. Still others fasted as a form of penance.

Fasting as a strict, religious dietary law is found in Judaism, Islam and much of

Christianity, due to its significant role in the Torah, Koran, and Bible.

The ancient Hebrews referred to the practice as innah nefes, which is the Hebrew phrase

for “bodily affliction”.

From Exodus, Deuteronomy and Leviticus through to King David and later the prophet

Daniel, the Torah abounds with references and descriptions of fasting. Moses was said

to have fasted 40 days, twice. Fasting was used as a means of humbling oneself before

God, or during times of mourning.

The ancient Hebrews also abstained from various foods on a permanent basis. Perhaps

the most significant time of fasting, for them, was the Day of Atonement. This is still

practiced by modern followers of Judaism, as are the original dietary practices as

prescribed in the Torah.

For followers of Islam, fasting is non-negotiable. During the month of Ramadan,

Muslims abstain not merely from food and drink, but smoking, and even intimate

relations. Fasting is so strict in Islam that few exceptions (pregnancy, menstruation,

illness, etc.) exist, and even these are subject to debate among the many schools of

Islamic thought.

Vitamins are not permitted, and vomiting is considered breaking the fast. The Imami

school even goes so far as to condemn swimming as a violation of the fast.

In Christianity, fasting is a sacred rite. While it is observed among the Catholics and

Anglicans, it is perhaps the Eastern Orthodox Church which maintains the most

complex rules and calendar.

Orthodox Christians fast over 200 days a year, with several of the fasts (Lent, Nativity)

taking place for 40 days at a time, in reference to both Moses and Jesus. The Bible

describes fasting in both the Old and the New Testaments, and Orthodox Christians are

devoted to the practice.

During Lent, they abstain from meat, dairy and fish. Every Sunday from midnight on,

the Orthodox devotee is expected to fast completely from everything including water

(and in some parts of the world, this means refraining from brushing one’s teeth, too)

before receiving Holy Communion at the Divine Liturgy.

Other Christians in the West vary on their

beliefs regarding fasting. The Mormon

Church (Church of Jesus Christ of Latter-

Day Saints) practices Fast Sunday,

wherein on the first Sunday of every

month they abstain from eating two

meals, and then donate the money it

would have cost for those meals to the

Church.

Pentecostals and other Charismatic Christians only fast if the Holy Spirit guides them,

making it a personal choice as opposed to a rule.

For Methodists, fasting is an act of piety. Lutherans and other Protestants, on the other

hand, do not subscribe to the practice.

Other religions for which fasting is extremely significant include Hinduism, Buddhism

and Jainism. Taoism has even brought fasting into Chinese medicine. Sikhism, on the

other hand, regards fasting as a waste of time, and Zoroastrianism forbids the practice

altogether.

Fasting As A Form Of Ethical Protest

Fasting is also used to protest war, the unethical treatment of citizens, and to express

political or social perspectives. From 1913-1948, Mahatma Gandhi undertook not less

than 17 fasts, the first being conducted as “atonement” for the violence committed by his

followers (Gandhi taught nonviolence) in protest of Britain’s rule in India. Later, he

fasted for other social demonstrations.

Since that time, many “hunger strikes” have been initiated for such purposes, some of

the most famous being Dick Gregory’s 1960’s protest against the Vietnam War and the

1981 prison hunger strike in Belfast, which resulted in the deaths of 10 Irish nationalists.

More recently, Chief Theresa Spence of the Attawapiskat First Nation conducted a 6-

week hunger strike to protest the mishandling of Aboriginal issues and concerns in

Canada.

Fasting For Medicinal Purposes

Fasting is required to achieve the correct results for many blood and urine tests, (i.e.,

Gestational Diabetes in pregnancy), etc. But what are the actual medicinal benefits of

fasting?

In the 5th century B.C.E., Hippocrates began

prescribing fasting as a means of healing

patients suffering from specific illnesses.

Hippocrates postulated that there is a

doctor in each of us, and that we can heal

ourselves. Food should be the medicine we

can use to heal our bodies, but eating when

we are sick means that we are also feeding

our sickness.

The ancient Greeks prescribed fasting together with sleep, building hospitals called the

“Temples of Sleep,” where their patients fasted and rested at all times until making a full

recovery.

Over time, early physicians theorized about the “fasting instinct,” which was believed to

be intimately connected with recovery. Physicians in late antiquity noted how some

patients experienced loss of appetite during their affliction; they felt that patients in this

state should not be fed until making a full recovery.

In the 19th century, studies began on the effects of fasting in humans and animals. By the

20th century, fasting evolved even as nutrition did, and many new and sophisticated

approaches to fasting were developed, including as a method of disease prevention.

Some fasting treatment programs lasted as long as 30 days (or longer) and were

conducted at home, in clinics or hospitals. These often included enemas and exercise,

and patients were only permitted to drink water and certain teas lacking calories.

Later, doctors developed “modified fasting,” wherein adults were instructed to reduce

their daily kilocalorie intake to 200-500, as opposed to the average medical

recommendation of 1600-3000. Juice, milk, honey, vegetable broth and bread were

often the only food and drink consumed during these fasts.

Another type of fasting developed was intermittent fasting, wherein the patient fasts

every second day.

Now, in the 21st century, fasting as a medical remedy is strongly debated. While some

physicians argue that fasting is not particularly beneficial and may even be harmful in

certain circumstances, others prescribe it together with a complete detoxification

program, such as liver or lymphatic detox.

Medical studies on certain religious practitioners—Eastern Orthodox Christians and

Muslims in particular—have demonstrated very encouraging results in regards to

fasting, however.

Studies have shown that with an increased carbohydrate and decreased fat intake,

various diseases of the respiratory, renal, neurological and other systems are often

delayed or avoided altogether. The website for PMC (The US National Library of

Medicine, National Institutes of Health) offers thorough resources

and articles discussing this very subject at length.

In 2014, researchers at the University of Southern California published results of a

remarkable study which showed that fasting aids in cell regeneration and boosts the

immune system.

Fasting has also been shown to be useful in the treatment of diabetics. Dr. Jason Fung, a

Canadian kidney specialist who founded the Intensive Dietary Management program

and author of The Obesity Code, has stated that fasting is effective in curing Type 2

Diabetes (which is said to be irreversible).

According to Dr. Fung, he discovered the benefits of fasting on T2D while observing the

effects of bariatric surgery on T2D patients. Bariatric surgery is a surgically-enforced,

immediate “fast,” because of the way it instantly restricts excess calories.

Dr. Fung believes that insulin is the actual cause of obesity, and therefore, bariatric

surgery and fasting in the treatment of T2D (as opposed to insulin injections) can not

only heal diabetes, but cure obesity as well. Dr. Fung says that fasting from refined

grains and white sugar, in addition to avoiding the constant snacking mentality of recent

years, will decrease excess insulin levels, thereby reducing fats and gradually curing

diabetes.

He explains that over the last several decades the standard three meals a day model has

increased to six meals a day—breakfast, lunch and dinner, plus another three “snacks.”

So our food intake has changed, therefore increasing our calorie intake and ultimately

raising insulin and fat levels.

Dr. Fung cites not only his own research, but additional studies and statistics. One

prime example is how starvation during the First and Second World Wars saw a massive

drop in T2D mortality rates.

Interestingly, Dr. Fung also points out that the positive effects of fasting on diabetic

patients was noted 100 years ago by Dr. Elliot Joslin, who discussed it in a 1916 article in

the Canadian Medical Association Journal. It is therefore a curious fact that this

correlation seems to have been lost until very recently.

Fasting Methods

In addition to the strict types of religious fasts and fasting for medical tests and/or

treatments, here is a brief list of the more common types of fasting practiced today:

Dry Fasting:

Also called the Hebrew Fast, Black Fast or Absolute Fast, this is the most austere and

severe of all fasting, and is practiced in many religions. It involves abstaining from all

food and drink (including water) for varying lengths of time. Although it is rooted in

deep mystical tradition, it is not medically recommended to attempt this type of fasting

for any extended period.

Juice Fasting:

This method is popular and can, if done

correctly, be beneficial. Not intended for

use with juices from concentrate or ready-

made, store-bought juices, juice fasting is

accomplished by drinking “raw” fruit or

vegetable juices made in a juicer. The

nutritional benefits of this diet, as opposed

to a water-only diet, are obvious, in that it

offers a high vitamin count, and is

essentially similar to maintaining a vegetarian diet.

Master Cleanse Lemonade Fasting:

This method became famous in the 1970s, and involves consuming lemonade mixed

with maple syrup, salt water, an herbal laxative tea, and white and peppermint tea only,

for the duration of the fast. Supporters of the Master Cleanse believe that it cleanses the

intestinal tract.

Liquid Fasting:

This method of course involves only liquids. Acceptable liquids for this fast are: beer,

broth, juice, lemonade, milk, and water.

Partial (Selective) Fasting:

Depending on which version of the fast is being subscribed too, this fast involves

abstaining only from specific solid foods at certain times. An example is following a

brown rice diet or mono-diet.

Smart and Practical Fasting Tips

Fasting is a personal choice, regardless of whether it is done in accordance with religious

laws or even on the advice of a doctor.

Here is a selection of helpful tips that every person preparing to undergo a fast should

follow:

Consider Your Reasons

Why do you want/need to undertake the fast? Write down your reasons or create a

vision board. That way you will have something tangible to refer to if doubt creeps in.

This will help give you the strength to remain disciplined and see it through.

Gather The Necessities

Regardless of the type of fast you’re

planning on, be sure you have everything

you need first. Example: If you’re following

a juice fast, you need all the ingredients and

recipes—not to mention the juicer!—ahead

of time.

Remember You Need 8 Glasses Of

Water Each Day

Unless you’re planning on a strict Dry Fast (no food or liquid)—which you shouldn’t

undertake for more than a day in any case, and be careful even then—you need to drink

eight glasses of water every day, to help keep you hydrated and flush out the toxins in

your body.

Don’t Overdo It

Walking is helpful, but full-on muscle training and cardio is not advisable during

fasting. First, you will not be getting enough protein for that kind of exertion. Second,

your body needs rest. That’s one of the most important aspects of fasting: allowing your

body a chance to slow down from its usual hard-core routine of eliminating wastes and

working out.

Get Lots Of Sleep

Again, rest is a key component of fasting. Go to bed early. Sleep in when you can. Play

gentle music and take a walk for fresh air and sunshine. Keep a journal, paint, draw,

express yourself. Fasting is a kind of therapy. While your body detoxes, you can purge

your soul and mind of negative thoughts and feelings and emerge full of renewed

purpose and energy.

Seek Medical Counsel

It is important to speak to a doctor before fasting for any prolonged period. You need to

understand how this might affect your prescriptions or even medical conditions.

Children under the age of 15, pregnant and nursing mothers should not fast under any

circumstances.

Understand How Your Body Reacts

You may experience headaches, fatigue, or even difficulty concentrating. These

symptoms should all pass within a short period of time, and usually occur in reaction to

the detoxification process. However, if you experience weakness, shortness of breath,

etc., seek medical attention.

Take Care How You End The Fast

Your stomach will need to be reacquainted with heavy meals again gently, so don’t eat

high protein and starchy meals like steak or fast food such as cheeseburgers and French

fries. Dairy is also not a good idea, if you want to avoid major digestive issues and pain.

Vegetables on the first day of your fast, along with fruits and green smoothies, are a

smart, healthy way to reunite your body with regular meals.

Intermittent Fasting As A Weight Loss Strategy

Among the more popular modern trends, intermittent fasting as a form of diet and

weight loss strategy is not, in fact, a new concept. People have been fasting since ancient

times, tracing back thousands of years at least. While some feel that fasting is the best

approach, it should be noted that this highly depends on the person.

There are individual metabolic factors such as thyroid function and lifestyle factors to

consider. For example, if you are overweight due to a hypothyroid condition, or if you

generally consume pop and fast food, tobacco and alcohol, but fast intermittently in

between, you must understand that fasting is not necessarily going to have much of an

impact on your weight.

Always assess your overall state of health and diet/exercise routine before jumping into

a fasting program. That being said, intermittent fasting is definitely a valid approach.

American fitness author Mark Sisson’s book, The Primeval Blueprint, is an excellent

resource to for intermittent fasting.

Intermittent fasting offers a myriad of varying styles and methods, but two approaches

in particular work well:

The 16/8 Protocol

This method involves changing your eating habits. Obviously, for at least 8 hours

overnight, you don’t generally consume food, but during the other 16 hours of the day

you eat at least 3 meals and probably a few snacks or smoothies. However with the 16/8

Protocol, you would skip breakfast and go straight to lunch. Additionally, you would

stop eating altogether around 9 o’clock at night.

The 24-Hour Fast

Popularized by Canadian fasting guru Brad Pilon (author of Eat, Stop, Eat) this is

perhaps the simplest dietary and fasting method of all time: you only eat every second

day, or just don’t eat for 2 days out of every week.

So which method is best for you? That again depends on your lifestyle, job, overall

health, etc. Moreover, you need to remember to maintain your calorie intake in between

fasting. Why? Because you are voluntarily depriving your body of food, which will have a

huge impact on your strength and immune system if you don’t follow up with a healthy

diet and take in the necessary nutrients for daily survival between fasts. Example: if you

follow Brad Pilon’s strategy, you need to be taking in raw fruits and vegetables, legumes

or meats, and other healthy foods such as milk, almond milk or soy, etc., on the days

when you’re not fasting.

Vitamin supplements are another tool to

consider, but do not be deceived into

believing these alone will be sufficient to

replace good foods. The human body

doesn’t absorb vitamins from these

supplements anywhere near as well as it

does from food itself (one example is iron

pills; you can get more iron from one

tablespoon a day of black strap molasses than you ever could from a supplement, most

of which are also difficult to digest).

Whatever you choose, be sure to do your research first and consult a medical or holistic

practitioner for advice when needed.

Fasting Cardio Combination—Will It Work?

Cardio workouts are intense and excellent for burning fat. While many criticize the

approach of fasting during a cardio workout, researchers in the United Kingdom have

discovered a 20% increase in fat reduction if this method is followed.

Performing cardio combined with a fast in the morning is believed to be most effective,

as opposed to later in the day. Why? Because during sleep your body stores away

carbohydrates, while simultaneously breaking down amino acids, which offers you

carbs, glucose and healthy fats to keep up your energy levels during the workout. In

order to combine burn fat as well as build up muscles, you should include whey protein

in your diet, as this will help increase muscle mass.

Different Opinions

Dr. Jim Stoppani explains on his website that the cardio fast is—and isn’t—the best

solution. As with all dietary and exercise regimens and techniques, it highly depends on

the person’s unique physiology and needs. However, Dr. Stoppani does make it clear

that cardio fasting can work for some people. For others, High-Intensity Interval

Training (without fasting) is a better option.

One thing to remember is that cardio fasting alone is not enough for successful weight

loss. A healthy diet is key no matter which regimen you follow. Eating McDonald’s and

drinking Coca-Cola every day is sure to either increase–or at least make it impossible to

cut down on—fat, regardless of how hard you pound at the gym on a daily basis.

The body stores fats during resting periods.

Example: if you eat a huge breakfast of

eggs, toast, bacon, fruit, pancakes, etc., and

then go back to bed, every ounce of the

food you just ate will be stored as excess fat

in the body. Whereas if you eat breakfast

and then workout, your body will use the

fuel to give you more energy and burn off

the excess. So whether you fast or not, the

general consensus is that you need to

consider what the rest of your daily food intake looks like.

On the other hand, fitness author Michael Matthews explains haw fasting during cardio

works in easy-to-understand, scientific terms on his website. Matthews also states that

contrary to popular belief, it isn’t so much about what you eat as the amount, and what

you do to burn it.

What Steps You Should Take First

So with all the conflicting opinions on the internet and in books, with all the experts

disagreeing with researchers, or agreeing with them, how can you possibly know if

fasting during cardio is going to work for you? Simple: try it. See what happens.

As long as you’re smart about it (i.e., eating healthy after your workout and being sure to

stock up on protein), you won’t lose anything (other than, hopefully, some fat of course).

Everyone is different, and while there are always naysayers, there are ten more who

have tried the process and found that it worked perfectly for them.

Find a gym, if you don’t already have one. Consult a trainer. Look at your current state

of health, and evaluate your eating habits carefully, and then go for it. You may find that

it’s the best solution for you.

Can You Drink Water While Fasting? The Real Answer, Revealed

The answer to this question highly depends on the reasons for your fast, and the type of

fast you may be commencing. For instance, if the fast is for religious purposes, (i.e.,

fasting on Yom Kippur in Judaism) the answer may very well be no. That being said,

some religions do permit water during a fast, or a priest may provide a special

“dispensation” to allow water for those who take daily medications.

If you are fasting for weight loss, water is fully

permissible and indeed, highly advisable.

Dehydration can have serious side effects, so

don’t drink less than eight glasses of water

every day!

Blood tests which require fasting have very

specific requirements. While small amounts of

water are permitted and prescription

medication should be taken (unless otherwise instructed by your doctor), coffee, tea,

milk, juice, food, chewing gum, smoking, alcohol, and even exercise are forbidden prior

to the test, as any and all of these may well cause false positives/negatives or other

major discrepancies on your results.

Consider A Water Fast For Your Health

Water fasting itself is also a type of therapeutic fasting. As with all forms of fasting, it is

another way to detoxify the body, most specifically the liver, intestines and lymphatic

systems. Yogis often practice 72-hour water fasts, using water to hydrate and

flush/cleanse the body, as well as a means of staving off hunger.

The benefits of water fasting are said to be as follows:

Because the human digestive tract works ceaselessly 24 hours a day to remove

toxic wastes from the body, allowing it to take a vacation during a fast provides

the digestive system the opportunity to renew itself, thereby making the

individual feel stronger and more energetic.

Further, the immune system strengthens during a fast, and this in turn, when

practiced over time, can lead to a longer lifespan.

Weight loss of course is another advantage, since a 72 hour fast may help you to

drop anywhere from 3-6lbs. Be aware however that you will likely regain this

weight once you break the fast unless you maintain a strict diet.

For the spiritual or religious, water fasting helps to clarify and analyze the mind,

encourages and improves discipline (after all, you are depriving yourself of food

and not giving in to hunger or cravings), and makes it simpler to stick to your diet

after the fast.

Many people also say that water fasting helps them on an emotional level, and

improves their meditation and/or prayer practices. By learning to master the

desires of the body, it is easier to master your thoughts and feelings, and be at

peace within yourself.

If you choose to follow a water fast, it’s a good idea to have a professional keep an eye on

you. An organization—called the International Association of Hygienic Physicians–helps

to put people in touch with physicians who specialize in observing Therapeutic Fasting

and ensuring that individuals who undergo such treatments do so safely.

Water Fasting For Weight Loss—The Truth Revealed

Have you heard of water fasting as a way to reduce your weight? It’s a fairly popular

approach among modern health enthusiasts.

How It Works

In order to lose 1lb every week, a standard diet requires

that a drop of 500 calories every day. Dropping the

calorie count down to 2000 calories will help you lost

4lbs. And that’s precisely what you do during a water

fast. Some say you can lose as much as 10lbs over 72

hours!

But whether you’re losing actual fat or muscle is difficult

to verify, and it can be somewhat risky. This is why it’s

best to call in an outside, licensed observer from

the International Association of Hygienic Physicians, a

group devoted to natural and hygienic medicine.

Background Of The Water Fast

Buddhists and Yogis in particular have practiced the water fast for many centuries, but

not as an actual diet. The water fast began as a means of purifying and purging the

mind, body and spirit.

Those who practiced it were also most often monastics or very dedicated spiritual

devotees, who lived quiet, contemplative lives, nothing like our modern world of cell

phones, sports and busy work schedules. So bear this in mind when undertaking the

fast, because the differences in lifestyle can and will ultimately affect your health.

Possible Risks

Those individuals with a higher metabolism or naturally slender body risk muscle loss

during the water fast, and should proceed with caution. While it will certainly help you

cleanse the body of undesirable toxins, it can also weaken your immune system.

And even though numerous people claim the water fast is 100% guaranteed to help you

rid yourself of every unwanted toxin and all excess fat, many physicians disagree on its

actual benefits and feel that the risks may outweigh any positive outcomes. Certain

conditions prohibit water fasting (pregnancy, breastfeeding, auto-immune disorders),

and neither young children nor the elderly should commence a water fast under any

circumstances.

Additional Side Effects

If you do follow a water fast, be prepared to experience vertigo, nausea and headaches,

at least for the first day or two. Also be mindful how you break your fast, as the stomach

needs to re-accustom itself to food.

Other Options

For those who are unable or unwilling to endure the effects of the water fast, juice

fasting may be a better option, or partial fasting (cutting out 1-2 meals a day). Just

adding more water to your diet and decreasing fat intake by means of healthier food

choices (i.e., avoiding caffeinated soda and fast food, eating lean meats, increasing raw

fruit and vegetable intake, cutting down on sugar and replacing white bread with whole

grains, etc.), as well as performing an exercise routine that is right for you, is an

excellent way to reduce your weight without necessarily needing to fast.

Remember, the decision is yours alone, but research, ask questions, and choose wisely.

Your health is the most important factor, because it’s not easily repaired once damaged.