Why You Dont Need A Detox Diet
It sounds logical that fasting could cleanse your body of harmful substances that could cause a host of ailments like obesity, fatigue, and headaches. But there is no scientific evidence that you need to fast to “cleanse” your body or remove toxins.
May Improve Insulin And Leptin Sensitivity
Insulin and leptin are important hormones that affect the bodys metabolism. Insulin helps the body store nutrients from the bloodstream, while leptin helps the body feel full (
Free radicals are unstable molecules that can damage parts of cells. They are known to play a role in many chronic diseases .
Moreover, animal research has found that water fasting may suppress genes that help cancer cells grow. It may also improve the effects of chemotherapy .
Keep in mind, only a handful of studies have analyzed the effects of water fasting in humans. More research in humans is needed before making recommendations.
Research shows that water fasting may lower the risk of many chronic diseases and promote autophagy. However, most research is from animal or short-term studies. More studies are needed before recommending it.
Although water fasting may have some benefits, it comes with health risks.
Here are a few dangers and risks of water fasting.
What Are The Health Benefits Of Fasting
Fasting is defined as a period of partial or total restriction from all foods or selected foods. Fasting may be done as a part of dieting for weight loss or religious reasons. Given that fasting is a potential remedy for longevity, it has been the subject of many studies. The American Heart Association has stated that regular fasting is associated with lower rates of heart failure and improved metabolism. Thus, fasting could be the key to a long, healthy life. Many studies show that those who fast routinely have an almost 45 percent lower mortality rate compared to those who dont fast during the follow-up period.
Most studies on fasting have been conducted on individuals who fast for religious reasons. This includes long fasts, such as the Islamic Ramadan, Lent and Daniel fast. It has been suggested that fasting, if done right, can have the following health benefits:
- Improvements in pumping action of the heart
- Lowered levels of LDL or bad cholesterol
- Reduced level of fasting insulin
- Increased insulin sensitivity
- Fasting for a short time can produce ketosis, which accentuates weight loss
- Reduced production of inflammatory substances in the body
- Ketosis during fasting triggers several responses, including decreased inflammation, improved blood sugar regulation and better response to physical stress
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Does Fasting Release Toxins In The Body
Although fasting and calorie restriction may promote healthy detoxification, your body has an entire system to remove waste and toxins.
Q: I was wondering about fasting and its benefits for your metabolism and weight loss. Is it true that fasting will release toxins in the body?
Fasting has become a hot topic in the nutrition world and for good reason. Research has shown that its associated with a variety of health benefits, including weight loss and reduced blood sugar, cholesterol, triglyceride, insulin, and inflammation levels .
Whats more, studies suggest that fasting and calorie restriction, in general, have beneficial effects on the aging process and may optimize cellular repair .
Additionally, fasting may help enhance the production and activity of certain enzymes involved in detoxification, as well as promote the health of your liver, one of the main organs involved in detoxification .;
However, its important to note that although fasting and calorie restriction may promote healthy detoxification, your body has an entire system that includes organs like the liver and kidneys, both of which constantly work to remove waste and toxins from your body.;
In healthy people, all thats needed to promote healthy detoxification is to support your body by following a nutrient-dense diet, staying properly hydrated, getting enough rest, and avoiding smoking, drug use, and excessive drinking.
What Beginners Should Know Before Trying Intermittent Fasting
Before we elaborate on the possible benefits of fasting, lets review.
Horne and other experts suggest;anyone;whos considering trying a fasting diet should check with their doctor before doing so. Things like having a history of;eating disorders, diabetes, low blood pressure , or anemia; being pregnant or nursing; taking some prescription drugs; and other conditions may not marry well with fasting diets, and could be harmful.
When you talk to your doctor, also make sure theyre aware of every drug you take, including over-the-counter meds and;dietary supplements. A seemingly benign medication like;Tylenol ;can be harmful on an empty stomach, Katz adds.
And finally, read the fine print before you start, explains;Joel Fuhrman, MD, a family physician specializing in nutritional lifestyle medicine in Flemington, New Jersey, and a;New York Times;best-selling author, whose books include;Fasting and Eating for Health.;You may need to adjust your activity level and workload on days youre severely restricting calories, he adds, as you may feel fatigued and grumpy, and face a higher risk of fainting. You may want to schedule fasts for weekends and holidays, as opposed to hectic workdays, he notes.
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While fasting is nothing new, it is experiencing a resurgence in popularity as many discover its potential health benefits. If you are planning your first fast or looking for ways to improve your next one, there are a few things you should do to prepare. The first step is learning about the different stages of fasting. This knowledge helps you mentally and physically prepare for what happens to your body when you fast.
The stages of fasting outlined below are based off a water fast, a traditional fast in which you abstain from any food and only drink water for 12-48 hours or longer. Personal experiences can vary depending on the type of fast, age, or health of the individual, but these should give you a general idea of what to expect when you fast.
The Stages of Fasting- In-depth Interview with Dr. Goldhamer & Dr. Group
Length: 93 minutes
It May Increase Human Growth Hormone
Intermittent fasting can encourage fat burn and protect lean muscle in an alternative wayby raising your levels of human growth hormone .
Levels start to decline in our twenties or thirties, leading to dry skin, thinning hair, increased belly fat and wrinkles, says Kellyann Petrucci, M.S., a naturopathic doctor and author of Dr. Kellyanns Bone Broth Diet. Research shows that HGH may help decrease body fat and improve lean muscle mass.
She points to 2011 research from the Intermountain Medical Center Heart Institute, which found that HGH increased an average of 1,300% in women and nearly 2,000% in men during a 24-hour fastRoutine periodic fasting is good for your health, and your heart, study suggests. Intermountain Medical Center. Accessed 6/21/2021. . When fasting causes hunger or stress, the body responds by releasing more cholesterolthe researchers notedencouraging it to burn fat instead of glucose as fuel and decreasing the number of fat cells in the body.
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It Could Help Protect Against Depression
Fasting may have an antidepressant effect, thanks to its ability to make feel-good neurotransmitters like serotonin and endogenous opioids more available to your brain. Fasting and calorie restriction have been shown to relieve negative emotions like tension and anger and boost feelings of euphoria.
Full disclosure: Experts still have a lot to learn about the relationship between fasting and cancer. But animal studies suggest that periodic fasting might have an anticancer effect, meaning that the practice could play a role in cancer prevention.
The research also seems to suggest that fasting could make cancer treatments like chemotherapy more effective.
For Some It Could Increase The Risk Of Developing Disordered Eating
Both Albers-Bowing and Hertz agree that intermittent fasting’s strict rules about when you can and cannot eat could be triggering for someone who has a history of an eating disorder or could be at risk for a one.
“At its most basic, anorexia is about creating restrictions and rigid rules about eating, ignoring hunger and fullness, and having preoccupying thoughts about food, all of which have the potential of being perpetuated and exacerbated by IF.”
The diet may also cause “fear of loss of control ” and “overeating during non-restricted days,” says Ansari. Both of which are symptoms of binge eating disorder. In fact, one study found that women who decreased their caloric intake by 70 percent for four days and then ate “normally” for three for a total of four weeks had more eating-related thoughts, increased fear of loss of control, and a frequent tendency to overeat during non-restricted hunger.
IF could also cover up an already-existing eating disorder, says Albers-Bowling. “People don’t express concern when you say, ‘Oh I’m not eating because I am on that new fasting dieting …’,”she says.
If you find that you can’t get your mind off food or are eating more than you would if you hadn’t fasted, then odds are IF isn’t for you. And if you have a history of disordered eating or a poor relationship with food, pros recommend steering clear of intermittent fasting altogether.
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How Does Fasting Affect The Human Body
The month of Ramadan is a time of fasting and prayer for an estimated 8 million American Muslims and 1.6 billion Muslims worldwide. For thirty days, observers forgo both food and water from dawn until dusk, only breaking their fast once the sun has set.
The practice of fasting isn’t unique to Islam. For Hindus and Jains, single-day fasts mark auspicious occasions. Over the forty days of Lent, Christians undertake a partial fast. On the night before Yom Kippur each year, Jews begin a 25-hour period of fasting and prayer. Mormons are encouraged to fast for a day each month.
For most faiths, the sacrifice of food and water — for hours, days, or weeks at a time — is understood to be an intensely spiritual practice that allows for reflection and asceticism.
But while the spiritual importance of fasting is widely known, its physical effects on the body are less clear. How does the human body begin to change when it is systematically deprived of food and water, particularly over the long, hot, summer days of this year’s Ramadan? Are there any biological benefits that accompany spiritual ones? Here are some answers.
Heart Health and Diabetes Prevention
Detoxification and Cleansing
Adherents of alternative food movements and medicine often undertake partial fasts during which they only consume vegetable juices. Proponents of juice fasts believe that they allow the body to cleanse itself of toxins absorbed from processed and fast foods.
Diet Myth Or Truth: Fasting Is Effective For Weight Loss
Fasting is an age-old practice, often done for religious reasons, but fasting for weight loss is still capturing the public imagination. You can find dozens of do-it-yourself plans touting the unproven benefits of fasting, ranging from flushing “poisons” from the body to purging 30 pounds of fat in 30 days.
It’s true that fasting — that is, eating little to no food — will result in weight loss, at least in the short term. But the risks far outweigh any benefits, and ultimately, fasting can cause more harm than good.
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Intermittent Fasting: Surprising Update
- By Monique Tello, MD, MPH, Contributor
Theres a ton of incredibly promising intermittent fasting research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugars improve but theyre rats. Studies in humans, almost across the board, have shown that IF is safe and incredibly effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.
But a growing body of research suggests that the timing of the fast is key, and can make IF a more realistic, sustainable, and effective approach for weight loss, as well as for diabetes prevention.
Alternate Day Intermittent Fasting
This method involves longer fasting periods. Usually, people go 24-36 hours without food, having one meal per day. However, the main disadvantage of this approach is that its quite challenging to get all the essential nutrients from one meal. A well-balanced nutritionrequires a lot of cooking. Moreover, its quite difficult get adequate calories in just one single meal a day, so a 24-hour period fasting is quite challenging for a dieter.
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How Do I Get Enough Calories In If I Fast
Try to stick to a well-balanced eating plan to get all the essential vitamins, minerals, and nutrients that are important for the proper functioning of our body. But dont forget to track your calorie intake not to overeat in your eating windows as it may lead to weight gain. The main point of fasting is to give your body rest from digestion, but it doesnt mean you need to starve. Try to add nutrient-dense foods like nuts, seeds, grains, and fats to get the calories you need.
The Dangers Of Intermittent Fasting
Intermittent fasting is a predetermined period where an individual purposely doesnt eat food. From a 12-hour fast to alternate day fasting, many kinds of intermittent fasting diets are becoming increasingly popular. Health professionals;argue that intermittent fasting is not necessarily dangerous, but many also agree that intermittent fasting is not safe for everyone.
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Figure Out What Works For You
As with any change in routine, it takes a few days to adjust to intermittent fasting. Allow yourself some flexibility as you figure out a schedule that works for you. Fasting for eight hours might be easier than 12, or you may prefer to lower your caloric intake a few days of the week. Be kind to yourself and do what works for you.
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How Intermittent Fasting Influences Your Body
Eating less now and then gives all your digestive organs some rest and also provide health benefits.
When you fast, all kinds of things in your body change at the cellular and hormonal levels. Your body releases hormones that make stored body fat more available to meet energy needs. Important repair processes are also set in motion and the expression of your genes changes.
The following changes take place in your body when you fast:
- The human growth hormone : The values of this can be up to 5 times higher than when you dont fast. HGH promotes the loss of body fat and an increase in muscle mass.
- Insulin: The insulin sensitivity of your body improves, causing insulin levels in the blood to drop significantly. Lower insulin levels make stored body fat more available as an energy source.
- Cell repair: Fasting initiates all kinds of cellular processes, which ensure that the cells can better cope with severe stress and disease processes are prevented. The cells also initiate a repair process. The cells eat old and malfunctioning parts that accumulate in the cell. This is called;autophagy.
- Gene expression: Research shows that changes occur in the function of various genes involved in longevity and protection against disease. ;
These changes in hormone levels, cell function, and gene expression are responsible for the health benefits of intermittent fasting.
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Your Heart Health Could Improve
Intermittent fasting can help lower your blood pressure, cholesterol and triglycerides the type of fat in our blood thats associated with heart disease. That is, if you lose weight in the process.
As long as youre losing weight, youre going to improve all those things, Morton said.
Before you start an intermittent fasting program, health experts recommend meeting with a dietitian or physician. Theres a critical distinction between fasting and starving, and if you ignore that, you could wreck your organs and immune system.
The bottom line: pay attention to your body and eat in a way that works best for you.
Does Chewing Gum Break My Fasting
Experts state that chewing gum can potentially interfere with your fasting process, however, the amount of sugar in gum is too low so it makes no difference. Chewing gum can make a fasting period a bit easier. Still, if you see that you have no weight-loss results, its better to cut it out and if everything is ok and you see the progress, then continue. Besides, you could try following a no-sugar diet to improve your health even more.
What Is Considered Fast Food
The history of fast food dates back almost a century, but the concept and some of Americas most well-known fast food eateries really took off during the 1940s and 50s. Today, its become such a staple of culture that as many as one in three Americans eat fast food every day.
You know fast food when you see it: Its highly processed, mass-produced food thats prepared quickly usually on a grill, in a fryer or in a microwave. Fast food restaurants follow very specific preparation methods to make sure you get the crispy, greasy fries you expect every time.