How to fast properly is the right question you should ask from the start. How can you fast to ensure you achieve the ultimate benefits? How can you ensure safety while fasting? Can you master intermittent fasting to achieve improved health and fitness? Yes, you can!
Knowing how to fast properly will make you more likely to see some benefits while reducing the risks of potential setbacks with intermittent fasting (IF). Let’s help you become an expert on fasting.
How long you fast depends on the fasting type and program that works best for you; some popular choices include:
Various fasting plans are available, as you can see. Let’s discover more about each one and others, before you determine which you should use. The coming guide will also help you determine which one suits you, depending on your individual needs. It is important to talk to your doctor before starting any fasting regimen. Certain medical conditions and medications must be taken into consideration, and note that some people should not fast.
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The 12/12 vs. 16/8 intermittent fasting schedules go head to head as two of the most popular TRE programs (3, 7). However, TRE is a form of intermittent fasting that limits your eating and fasting to specific times each day with multiple schedules, including:
Alternate-day fasting (ADF) has two methods. The traditional method is eating your typical calories one day and zero calories the next. The modified version has you eating up to 30% of your calories on fasting days. It’s useful for beginners. Chinese researchers found that ADF helps people lose weight and may reduce the risk of chronic diseases (8).
Another popular fasting plan is the 5:2 method. You eat a normal amount, five days a week (but preferably healthy and balanced meals) and cut your calories to 500-600 for two non-consecutive days. The British Heart Foundation discusses the 5:2 Diet, indicating that there is some evidence to suggest it can help with weight loss and may improve risk factors for cardiovascular disease and diabetes (12).
The 3-day fast is a method to stay without food or drinks other than water for 24-72 hours (22). It requires proper guidance to ensure you remain hydrated. This is not for beginners and should be done under medical supervision.
Knowing how to fast properly means understanding the basics and discovering necessary secrets to make everything work in your favor and prevent potential risks. Let’s help you find out how long you should fast and how to master every part of your journey.
The first rule of fasting is to consult your doctor. The Cleveland Clinic suggests some people can’t fast safely, including (2):
The Cleveland Clinic recommends discussing fasting methods with your doctor if using chronic medication (2). You can also discuss supplements and multivitamins with a dietitian or doctor who knows how to plan fasting around your needs.
For beginners, knowing how to fast will safely introduce your body to a fasting journey with a reduced risk of experiencing side effects. Dr. Nizar Zein suggests easing into a fast (2). Start by reducing your portions and calorie drinks for a few days before fasting.
Start filling up on protein and complex carbs while avoiding simple carbs as you near the fasting day. Also, plan ahead for any medication you may use during the fast. Furthermore, reduce high-intensity to low-intensity workouts and drink plenty of water, leading to the day.
Stay hydrated during and after your fast with zero-calorie water. Finally, you’ll ease out of the fast with small meals. Avoid binging right after breaking a fast. Instead, spread your calories over 2-3 meals. Ease in and out of fasting to prevent fatigue, weakness, and hunger (2).
Another way to ease into fasting is to begin with the 12/12 and slowly progress to longer fasting periods.
The 16/8 fasting plan is a popular schedule, but starting slow and progressing to longer fasts may work. Harvard states that 12 hours of fasting may be long enough to trigger ketosis (21).
Eat dinner before 8 p.m. and don’t eat until 8 a.m. the next morning using the 12/12 method (3). Alternatively, eat your last meal before 8 p.m. and only eat again at 10 a.m. the next day using the 14/10 method (19). Finally, eat dinner before 8 p.m. and only eat the next day at noon if using the 16/8 method (7).
Read more: Intermittent Fasting Schedule for Women: Benefits and Best Practices
Knowing how to fast safely for 3 days will save you a lot of trouble and potential risks. Medical News Today discusses that typical water fasting means that you remain without food or drinks other than water for 24-72 hours (22). Always discuss a 3-day fast with your doctor before entering one.
However, don’t fast if you feel unwell. Otherwise, you may eat a nutritionally dense meal before 8 p.m. the night before starting the water fast. Stop strenuous activities before you start, and choose 3 days when you can rest. Finally, remaining hydrated is essential.
Mineral water provides fluid and some of the electrolytes you need during the fast, but you can also use supplements or a multivitamin suggested by a dietitian or doctor.
Our fasting diet plan will help you consume nutrients while losing weight with fasting (1). Also, intermittent fasting exercise can help you shed pounds without putting too much stress on your body during the fast (10). Fasting, the right exercise, and proper nutrition shed pounds.
Fasting on any schedule requires following guidelines to avoid potential side effects. Follow these tips to fast like a pro and achieve any wellness goal:
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We can’t say if it is healthy or safe for you. That is a discussion for you and your healthcare provider. Medical News Today suggests a typical water fast lasts anywhere from 24 hours to 3 days (22). However, don’t exceed 24-72 hours without consulting your doctor. A medically supervised water fast might go longer than three days. Even for shorter fasts, it’s a good idea to talk to your healthcare provider first.
Not eating for five days will lead to metabolic adaptations to starvation. You should not fast that long without being medically supervised, so discuss it with your healthcare provider first.
Water fasting is thought to be safe for up to three days before seeking medical supervision (22). However, you can go longer with supervision if desired and determined to be safe by you and your healthcare provider (14). The National Library of Medicine shares Alan Goldhamer’s medically supervised water fast that lasts 5-40 days (4).
This period is only safe under strict medical supervision if you aren’t eating any nutrients. Also, Polish researchers completed a small study where 12 middle-aged men safely water fasted for 8 days under supervision (13). Please, only do longer fasts under supervision!
Sleep is a natural fasting state, whether you’re on a program or not. It’s easier to sleep through your fasting periods and keep eating windows during the day.
Knowing how to fast properly might help you lose weight or meet your health goals with less risk. Start slow and progress as your body adapts to the fasting schedules. Also, embrace the best fasting tips to ensure you master the art of intermittent fasting.
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