Living in a society that is based on a culture of eating can create many problems for those who have compulsive eating or problems with meals in general. In addition, religiosity can be a factor to be considered, especially when it comes to the effects of fasting.

This lifestyle, which controls the time without eating, has always been common, however, when the topic is weight loss, fasting can be a big problem, even more so if the person does not have healthy habits and an adequate diet.

To avoid problems and understand how the effects of fasting work , check out a little more about the topic below and the precautions to take to ensure this tool is used correctly!

What is fasting?

Fasting is one of the eating styles that puts the body in a ‘state of alert’, as it has a low nutrient content. This occurs due to long intervals between meals, and from this, it is possible to have some benefits or consequences.

Historically, fasting was part of human evolution, especially because it was necessary to hunt to eat. Meals were not as simple and easy as they are today, so when there was no food, it was necessary to go hours without a meal.

Over the years, evolution has enabled new facilitators and technology has helped regulate diet effectively. However, some cultural elements, such as religion, still use this method, because for reasons or obligations, it is possible, by fasting, to have cleansing and purifying effects on the body and mind.

It is worth mentioning that there are some types of fasting, such as intermittent fasting (to regulate weight) and prolonged fasting (exclusive intake of liquids), however, this article does not aim to develop the particularities of each one.

How does fasting work?

As mentioned, fasting puts the body on alert, so when the body has a low level of food, blood will be directed to the vital organs (heart, brain and lungs). When this occurs, there are some consequences, such as the cleansing of the intestinal tract. In addition, other effects of fasting include the work of insulin in the blood with greater sensitivity and the possibility of cell longevity.

Typically, fasting occurs between 8 and 24 hours, up to 4 times a week. The time allowed to eat is known as the feeding window , which contains specific groups of foods, usually those with low or no calories.

Eating during fasting

The permitted foods are: water with or without gas, coffee and tea without sugar, fruits with skin, proteins, vegetables and greens.

Foods to avoid: ultra-processed foods (cookies, biscuits, cakes, soft drinks, cereal bars and others), pasta, sweets, processed foods and other refined products.

It is important to remember that the foods you eat are designed to be filling , so look for whole grain options. Another factor is not to compensate for the hours you did not eat, so eat meals the size you usually eat, without overeating.

What physical impact does fasting have?

When it comes to the effects of fasting, we cannot generalize. It is important to note that, when adopting this eating style, even though it may achieve some goals, it is necessary to keep an eye on how the body as a whole will react. Below, I will tell you a little more.

Effects of fasting on nutrition

Going without eating for hours will result in weight loss, however, it will not be all fat that you are losing, but rather muscle mass. Depriving the body of food causes it to store as much fat as possible, thus, the metabolic action begins to reduce and other components will be used to keep the body functioning.

In other words, when you are practicing fasting, especially without the supervision of a professional, it becomes an unfeasible practice, because when you normalize your routine with meals at the right times, the weight comes back. This is the famous yo-yo effect .

Another effect is a deficiency of vitamins and minerals , as the body has few sources of healthy foods to meet its daily needs.

Effects of fasting on the body

Regarding the body, there are effects of fasting that need to be highlighted. Among them are: fainting, cramps, low blood pressure and hypoglycemia attacks. In other words, be very careful if you invest in this eating style!

It is still necessary to reinforce the yo-yo effect, as the body cannot maintain this diet for a long time, so you will inevitably return to your previous weight. Perhaps it would be more positive to invest in nutritional reeducation combined with regular exercise to obtain the desired results.

Effects of fasting on emotions

Irritability, anxiety, lack of emotional control, loss of concentration and poor memory. These are the emotional consequences of fasting. Don’t think that avoiding foods to lose weight will only impact your weight; on the contrary, your overall quality of life may be weakened.

Another effect is that you are more likely to make mistakes, as your attention will not be stable. Due to the lack of fuel in your body, your body will try to maintain vital functions in order to survive. Therefore, if you want to keep your job and maintain good mental health, be careful when fasting!

Finally, when experiencing the yo-yo effect, feelings of failure or unfulfilled goals may arise, so seek out a nutritionist to monitor your lifestyle, thus avoiding eating disorders and other risks caused by a poor diet.

Is it possible to benefit from the effects of fasting?

Yes, it is possible! However, the benefits will only be noticeable if you change your lifestyle. It is important to stop being sedentary, understand your eating habits and select good quality nutrients so that your body can handle your meals.

From this point on, the effects of fasting are positive and it will be possible to deal with time variations, such as fasting for 8 hours, 12 hours, 16 or even 24 hours. But again, it is important to emphasize that a quality fast will be viable if you follow the proper recommendations. If none of the above steps are followed, fasting will be of no use!

In other words, with a well-executed fast, it is possible to have quality of life. But for this, it is important to have periodization, control and a diet that contains all food groups in the ideal quantity, so it is possible to have good health and self-knowledge.

Other possible benefits are:

• Prevents premature aging of cells.
• Reduces triglyceride levels and, consequently, the risk of heart disease.
• Normalizes insulin sensitivity.
• Helps those who need to control their weight.

After all, is fasting for everyone?

Fasting can be recommended for all people who do not have comorbidities, that is, any specific health problem that does not allow this lifestyle. In addition, it is important to emphasize that this habit will be beneficial for you, if you have an intake of adequate nutrients, such as real food and no ultra-processed foods!

Therefore, it is possible to perceive the effects of fasting in a positive way, however, it is important to have professional support, to recognize the needs of the body and what your objective is with this tool. If it is weight loss, there are other safer ways to obtain good results.