Additionally, pregnant women, children, and the elderly should avoid fasting. If you’re concerned about fasting for spiritual purposes, remember that most religions allow exceptions for children, pregnant women, the elderly, and people who aren’t healthy enough to fast.
You might want to start by gradually phasing out a few foods or reducing your calorie consumption for 1 day. For example, try cutting added sugars from your diet for a week, or eat 50% fewer calories for 1 day.
Keep in mind you should still have food in your fridge and pantry. If you’re observing Ramadan, for example, make sure you have fruits, vegetables, whole grains, and healthy protein sources for iftar and suhoor. [3] X Research source If you’re Christian and gave up candy and chocolate for Lent, don’t leave these items sitting out on the counter. Give any on hand away or and do your best to keep the items you’ve given up out of sight and out of mind.
Absolute fasting might not be wise if your occupation involves hard labor or if demanding activities are otherwise unavoidable.
Spending time with a friend or relative might be a good distraction, as long as they know you’re fasting. You wouldn’t want them to suggest going out to dinner or grabbing ice cream cones. Avoid watching TV, since the commercials may tempt you with images of food and people eating. There might be a lot of food-related posts on social media, too. Try reading a book or working on a craft project instead. Keep in mind you should listen to your body if it’s telling you something’s wrong. Try to recognize the difference between feeling tempted to indulge and needing to eat because you’re feeling sick.
If you’re fasting for spiritual purposes, your faith community can help you stay on track.
If you don’t feel better 1 to 2 hours after having a light meal, call your doctor. These symptoms might be signs of a medical emergency if you’re fasting and have a medical condition such diabetes or kidney disease, or if you take heart or blood pressure medication.
Aside from the 5 diet days, eat a normal, healthy diet. Don’t pack on lots of sweets and fatty foods during non-fasting periods. You could also try restricting your caloric intake for 4 consecutive days, then resuming your normal diet for 10 consecutive days. There’s evidence that caloric restriction mimics the beneficial effects of strict fasting without the potentially harmful health risks.
Intermittent daily fasting may help promote weight loss. Since you’re still meeting your daily nutritional needs, there’s a lower risk of adverse effects. Remember to avoid binge eating during your 8-hour window. Eat a normal, balanced diet of fruits, veggies, lean proteins (such as white skinless poultry or fish), and whole grains. [9] X Research source
On fasting days, diet plans recommend consuming 500 calories if you’re a woman and 600 if you’re a man. However, medical professionals argue that these are arbitrary numbers. Since there’s no scientific evidence that backs an optimal number of calories to consume on a fasting day, try experimenting and see what works for you. If consuming 500 to 600 calories per day doesn’t feel right, try to eat 1/3 or 1/2 of the amount you normally would.
Be suspicious of diet plans that promise to detoxify your system. Your body detoxifies itself using your kidneys, liver, and other organs. To help your body detoxify itself, drink plenty of water, eat fiber-rich foods (such as nuts, grains, and raw fruits and veggies), and consume naturally fermented foods (such as yogurt, kimchi, and sauerkraut). [11] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source
Getting beyond the literal sense of fasting and reflecting on its moral and spiritual significance could help bolster your resolve.
Instead, focus on using the experience to enhance your faith. Remember, it’s not about what other people think of you. The point is to cultivate virtue and honor the tenets of your religious tradition.
While prayer might help you stay motivated, remember that there’s a difference between being tempted to indulge and being sick. If you experience dizziness, confusion, tunnel vision, fainting, or other concerning symptoms, it’s best to eat something.
While permitted meals shouldn’t be indulgent, you should still try to eat a mix of fruits, veggies, grains, and low-fat proteins. Fortunately, from Northern Africa to the Indian subcontinent, meals traditionally served at iftar often include combinations of rice, veggies, dates, meats, fruit juices, and milks. Try to eat permitted meals slowly, and avoid rich, fatty foods. After fasting all day, gulping down a heavy meal quickly could make you sick. Regardless of your faith, any permitted meals during extended periods of fasting should be healthy and well-balanced, and you should pace yourself when you eat.
