Starting from the premise that our body is intelligent, the human being has a high capacity to fast. Thanks to this, the human species has survived and reached our days. Currently, health problems come more from excesses than from deficiencies. In this way, fasting for weight loss becomes an opportunity to compensate for the excesses of modern life.
What is fasting?
Fasting refers to the voluntary abstinence from food and possibly drinks for a fixed period. This practice being millenary, each culture and civilization has a vision and a singular method. There is, therefore, no definition of fasting that is immutable.
A distinction is made, however, between periodic fasting and intermittent fasting. Periodic fasting means starving yourself for a minimum of 7 days, while intermittent fasting regularly entails alternation with the times we eat.
Without knowing it, many people practice intermittent fasting: they eat dinner at 8 p.m., skip breakfast the next day and eat lunch at noon. In this case, the fast would have lasted for 16 hours in practice, and 10 hours in theory since it is considered that the fast begins 6 hours after taking the last meal.
Beyond this little subtlety, the framework in which the fast takes place is relatively flexible. Some people also recommend dry fasting, that is to say without food and drink. Others prefer to keep some foods and consume, for example, vegetable broths or smoothies with water.
As for the duration, there again, there are not any rules. We generally recommend a maximum period of 7 days, especially if this is your first fast. Some people fast for more than one week. But this requires excellent self-knowledge, a lot of practice and good physical condition.
Furthermore, fasting can be an excellent strategy to lose weight, but it should not be the only purpose for its practice. To enjoy good health, we must be at our proper weight, since being overweight or obese is detrimental to our well-being. If you practice fasting correctly, it is can be a great tool to combine with a healthful lifestyle to attain optimum health and correct weight.
How to fast and lose weight healthily in just seven days
How rapid you lose weight while fasting depends primarily on the lifestyle you have previously lived. If you have eaten highly processed foods and junk food so far and suddenly give up these products, and switch to a fasting plan, you can lose a reasonable amount of kilos in a week. To lose weight healthily in just seven days, you must remember the following rules as well:
1. Drink plenty of water – in small amounts, but often. Drink a minimum of 2 litres a day. If you lose a lot of water while working or exercising, increase its supply. The right amount of fluid you take makes your metabolism faster, and your body absorbs all the nutrients you need while fasting for weight loss.
2. Eat healthily during your off-periods, but in small quantities – try to get a lot of vegetables, protein, whole grains, unsaturated fatty acids on the plate.
3. Eat the last meal about 2 hours before bedtime.
4. Practice exercise
Exercise during fasting
If you exercise enough during fasting, you will almost certainly get rid of more fat than someone who lazily lounges on the couch during the entire fasting period. Persistent laziness can also lead to serious health problems not only during fasting. Though, you shouldn’t overdo it with extreme exercises such as a daily marathon. You must find your balance between activity and rest. If you are an athletic person, it will not be difficult for you to keep up with your usual training rhythm, though.
Of course, you also lose weight if you stay on the couch instead of adhering all the well-meaning advice. The catch is, however, that you will not miss a considerable amount of weight. Clinical studies have also shown that it is incredibly beneficial for weight loss if fasting is combined with physical training because then, the weight loss extends almost exclusively to the adipose tissue and hardly to the muscles. This is because to burn fat, a considerable portion of the oxygen is required, and this can only be supplied to the body in an increased form through exercise.
How to exercise to lose weight in a week
The weight loss process will speed up physical exertion. The best results are undoubtedly given to strength training because it boosts metabolism and burns excess fat. To increase its effectiveness, shorten breaks between sets and reduce weight gently and perform more repetitions. In addition to strength training, interval training is also essential.
Another important point is regarding the number of times a week you need to train to lose weight. Exercising several times a day is not the best solution because it kills the body. Thus, the optimal number of training sessions per week is 3-4 training units. There is no need to train more. Instead of further training, you should think about stretching and proper regeneration so that the body would be able to meet your requirements.
Fasting has no yo-yo effect
If weight is lost and then put back on again in an excessive dimension, this is called the yo-yo effect. Regularly, critics claim that fasting leads to a rapid weight gain after the break from eating through the reduction in the basal metabolic rate and that repeated fasting causes a steady weight gain. Of course, the diet after fasting is of crucial importance as earlier highlighted. Small meal portions, mostly vegetarian, low in salt, well-chewed and ingested, are essential to preserving the positive effects in the long term. Fasting must, of course, be used to rethink about your current lifestyle and tailor changes to your living conditions as well.
In conclusion, fasting for weight loss comes as an excellent choice for everyone, as highlighted above. Of course, the longer you fast, the more weight you lose. The individual fast also depends heavily on your physical condition. If you are engaging in fasting for the first time. It is advisable to start with a maximum of 7 days. For people who are not first-timers, seven days is sufficient as well. However, you should never exceed three weeks without the guidance of a doctor.