Fasting: More than just weight loss

I got introduced to the concept of fat loss through fasting while I was preparing for the physical test for Assistant Commandant in Central Armed Police Forces. The year was early 2013 and I had to lose around 12 Kgs. of weight in about 40 days. I had never done a crash diet before. Though I had an experience of losing some weight in my college through running but dieting or fasting was never a part of my strategy to get leaner. I lost exactly 12 kgs in 40 days all through calorie restrictions and a 2-meal eating schedule.

Later, I never paid attention to the calorie restrictions and rather focused on eating more to gain muscles. Then I got exposed to the multiple benefits of fasting through Dr. Eric Berg’s YouTube channel. He is an authority on keto diets and fasting. I saw his video where he explained what happens when you go without food for a prolonged period.

He explained that firstly, the body uses the glycogen stores, a form of glucose, available in the liver and muscles. When the stores are depleted, the body shifts to using other sources for which it undergoes a process of lipolysis and ketogenesis. These are processes in the body that generate ketones which are then used by the body as a fuel source. The process of utilization of these ketones is called ketosis. I wanted to study the concept closely so I researched the science of fasting.

During fasting, the body undergoes ketosis which leads to fat loss as ketones are generated from the fat cells themselves. If Consumerism is fatness, you are basically saying No to more stuff and recycling the stuff you already have.

Fasting has existed as a practice since ancient times. Fasting is also a part of religion and a way of attaining spiritual goals. Muslims practice prolonged fasting during Ramadan; Hindu Yogis practice it as a penance to attain Nirvana. Off lately, it has been popularized through Social media from a health perspective.

So, what are the methods of fasting or the recently popular term Intermittent Fasting? There are a million voices as to what constitutes a fast and what does not. Some people feel that one can eat fruits during a fast. Some feel that milk tea and milk coffee do not break a fast. Many think that even drinking water is contrary to fasting. However, such claims fail to understand the science of fasting that we discussed before. Ketosis happens when the body uses Ketones as a source of fuel. If you eat fruits or drink milk tea you have basically ingested a source of energy. The body will shift its primary source of fuel immediately after it receives one inside.

So, ketosis will continue only so far as the body doesn’t consume any calories. Drinking plain water doesn’t break ketosis as it is a zero-calorie drink. Black coffee being near zero calorie drink also doesn’t breaks ketosis.

So how can fasting be deployed for your benefit?

The first option is to eat lesser meals in a day. Many diet plans prescribe small meals throughout the day. The idea behind eating multiple small meals a day is to allow the body to avoid binge eating and unhealthy snacks at odd times. By eating little portions, you control calories, and the cravings for tasty snacks diminish as you eat small portions throughout the day that kill your desire to snack.

While the idea to eat multiple meals seems rational but often individuals fail to regulate the portion of their meals. Also, there is a constant availability of energy sources so the body has no incentive to tap the fat stores in the body.

Thirdly it is not convenient for people to eat multiple meals throughout the day and decide what to eat in a particular meal. It can become more of a chore than a plan for weight management.

The second option, if possible, is to skip a meal from the 3 standard meals in the day. Preferably breakfast or dinner. So, it will increase the window of your 2 meals. If you have lunch at 2.30 pm and skip dinner then you can have an 18-hour fast if you take breakfast the next morning at 8.30 am. This is the modern-day popular version of fasting called Intermittent fasting.

People scoff at the idea of missing a meal as they have been eating 3 meals their whole life. It is indeed difficult to change your diet in this fashion as dinner is more than just a meal, it is at times a social compulsion at dinner parties and dates. You would appear strange and socially awkward by denying all requests for food on the pretext of fasting. But it is possible with a flexible routine that acknowledges exceptions.

However, it needs to be kept in mind that skipping dinner doesn’t mean that you can snack in the evening or have a cup of milk coffee with some cookies. The idea is not to reduce the food intake but to avoid any food intake.

The third option is to have one prolonged fast once a week if it is a short-duration fast or a month if intended for a longer period. This fast has to be a 24-hour or even longer fast. Now the fast can be extended to your desired length. In Goa, I met a guy named Damidaa from Mongolia, who told me that he fasted for 10 days surviving just on water. He is a rather extreme case as he wanted to do for 20 days this time. He is a follower of Yoga and wanted to test his limits with the fast. It is pertinent to mention that fasting for prolonged periods is not for everyone and one should check with their physician before starting out.

Now one thinks that it is not possible to fast for so long but there are pieces of evidence and living proof that fasting can be carried on for extended periods of time. Minnesota starvation experiment is an infamous example to prove that humans survive fasts for prolonged periods. This experiment was conducted after WW II in the US where the subjects were consenting adults who were put under a strict regime of fasting to check the physiological and psychological effects on the subjects. Later the study was considered as grossly violating human rights due to forceful arrests and not allowing subjects to leave.

So, keeping fast is an individual choice and should be practiced progressively. First, one should try 12 hours fasts which are easier to do as you just have to avoid consuming any food between your dinner and your breakfast which should be placed around 12 hours apart. In fact, this can even be a lifestyle than an intentional practice.

Then, one can progress onwards to extended hours of gap between 2 meals trying to attain 16 hours gap. As you become comfortable with 16 hours try having just 2 meals a day. Needless to mention, you don’t need to do it every day. Once or twice a week is a good starting point. As you train yourself for longer fasts, a 24-hour fast will be a good goal to achieve.

Now the body faces not just physiological challenges but also psychological challenges. People who have never gone without an evening snack or a late-night ice cream will find it challenging to avoid them initially. But with little practice and awareness one can avoid the evening cravings and mindless eating. An understanding of the nutrients of the snacks and the working of the brain by rewarding itself with a sweet dish will go a long way in re-establishing your relationship with your food choices.

Now what are the physiological benefits of fasting:

1. Weight loss: The most visible and quantifiable outcome of fasting is fat loss and overall weight loss. You will lose muscle mass too during fasting but only if it is a long fast running into many days. Fat loss is a direct outcome of the production of ketones which get generated by the oxidation of fatty acids in the liver. So, if you fast for a long enough time, you would surely lose fat provided you don’t refuel yourself with extra calories in the subsequent meals.

2. Autophagy: It is a cellular process and a natural mechanism through which damaged or dysfunctional cells are broken down and recycled. This can help with potential anti-aging effects and the prevention of cancer. However, more research is needed to fully understand the effects of fasting-induced autophagy on human health.

3. Insulin sensitivity: As discussed above, insulin is needed for the absorption of glucose into the cells. Fasting helps reduce the resistance to insulin and increases its sensitivity leading to better absorption of blood glucose in the cells.

4. Lipid profile: Fasting helps in decreasing total cholesterol, LDL cholesterol (often referred to as "bad" cholesterol), and triglyceride levels. This in turn helps in lowering the risk of cardiovascular diseases.

5. Benefits for the brain: Some studies indicate neuroplasticity, and improved cognitive function as an outcome of fasting. This means it can improve your overall life functions.

Now let’s examine the psychological benefits of Fasting which apparently are more perceptive than the physiological ones.

a) Increased mental clarity

b) Increased focus

c) Spiritually uplifting

d) Sense of control over emotions

e) Mindfulness

Fasting provides an array of mental benefits that are visible from the beginning of the practice. Fasting does cause enhanced irritability and emotional turmoil for people who are just starting out and have lesser emotional regulation. Over time with practice, one can control their reactions and even feel a greater sense of control over their actions and thoughts. This leads to greater mental clarity and awareness of thoughts.

I felt that fasting conditions you for delayed gratification. It strengthens your willpower and the positive effects spill over onto other aspects of your life. Fasting makes you more conscious of your eating habits and food choices. After you fast you get lesser cravings for junk food and you tend to gravitate towards healthier food that soothes your digestive system.

Fasting is turning out to be a new fad in the fitness industry. People want faster results and resort to any methods available to get results. However, they fail to realize that everything takes time and commitment to show changes. Fasting can only help till you eat healthy otherwise.