Fasting for weight loss is slowly re-emerging as a popular method for weight loss. There are all kinds of fasting diets but many are plain junk. Over the next couple entries I will be covering the history behind fasting, some of its benefits, downfalls, and just about everything you need to know about fasting if you want to add it to your weight loss repertoire.
Did you know that it is estimated at 14% of the adults in the U.S. have used fasting as a method to lose weight? That is pretty significant considering at any given point 44% of American are dieting.
It is important to remember that there is a difference between starvation and fasting. The most effective weight loss techniques trick your body into thinking that it is in a starvation state but starving yourself as a means to lose weight is very different (and dumb). When we talk about fasting we are really going to talk about short term fasting or not eating for 24 hours a couple times a week.
As we look at fasting there are a couple different aspects that we will cover – how effective it is on weight loss and does is work for permanent weight loss.
Fasting – A Historical Perspective
I mentioned above that fasting has been around for a long time. It has been used ever since biblical times not only for weight control but for religious and physiological reasons (Lent and Ramadan are classic examples of religion based periods of fasting).
Hippocrates even recommended fasting as a means for weight loss back in the 5th century.
Obese people and those desiring to lose weight should perform hard work before food. Meals should be taken after exertion and while still panting from fatigue. They should, moreover, only eat once per day and take no baths and sleep on a hard bed and walk naked as long as possible.
Hippocrates was ahead of his time as you can see he even recommends a nutrient timing approach, by instructing people to eat only after they exercise. I’m not sure the effect of sleeping on a hard bed or exercising naked (but maybe he knows something that I don’t).
Because fasting had been used for such a long time for religious reasons, scientists have been able to gather data on the various effects of fasting on the body. Ramadan is a modified fast in that food and beverages are restricted from sunrise to sunset. However, studies have shown that calorie intake before, during, and after Ramadan are comparable and a 1998 study from Appetite found no change in body weight during Ramadan.
This is an important point (and my main fear with using fasting for weight loss). Just because you fast doesn’t mean that you are going to lose weight. You can restrict your calories completely for 12 or 24 hours but if you then sit down and consume 2,500 calories in one sitting then all your fasting was a waste.
Next time I’ll share with you an interesting story from the 1970’s where a 27 year old man used fasting to go from 456lbs to 185lbs in just over a year (he maintained that weight for 4 years – I’m not sure what happened after that).
In the meantime if you want to learn more about fasting for weight loss and the right way to go about it – I recommend that you check this out.
It is great to see you taking a look at fasting for weight loss. I’ll be interested to see what your professional conclusions are. I’ve been using it off and on for almost a year, both for body composition and overall wellness benefits, and have had very good experiences with it. From time to time I share my experiences through tips for intermittent fasting on my blog.
Looking forward to the next installment.
Cheers,
Adam
I am very interested in what you have to say on this. I have seen the Eat Stop Eat program before and dismissed it. I am suprised to see that you support it. I’d like to know more.
Kate
Hi Mike,
I have used fasting on and off for years, I look forward to your professional opinion on the subject.
The way I see it is, that our ancestors didn’t always have enough food. Our bodies are already “pre-programmed” on how to respond to shortage of food, and more importantly what happens when we have food again. To me, it makes perfect sense that our bodies pack on (with growth hormone) whatever our body needs after a fast. Work out during a fast and our body will pack on more muscle than fat, when we start to eat again.
At least that seems to be true for me.
Aloha!
Mike
Never have like fasting one bit.
I do have to be fair and say that I have never had weight to lose but I just know the benefits of feeding the body (even if you do need to lose weight).
Interested to read the rest of the series.
I’m going to tweet about this.
Donovan “DFitnessguy” Owens
http://twitter.com/dfitnessguy
I used to be skeptical, but now I’m a big fan of fasting. It’s not a big deal to fast. Bodybuilding magazines have brainwashed the world into thinking 3 hour feedings are mandatory. Most people who try fasting love it. It gives my clients the power over food, and breaks the cycle of food having power over them.
Thanks Mike.
Craig
MMmmm… That plate sure does look yummy. Hope it’s a buffet! Just kidding Mr Mike! I am interested to hear what you have to say about it so I will be checking in soon. Personally I have only tried a fast a couple of times and just for 24-48 hours. It’s pretty hard to stick to, but I also like what Mr Ballantyne said about breaking the power over food. Since I just arrived in Florida and haven’t had Lunch it’s high time for me to go eat 😉
The benefit I see in fasting is more mental and emotional. This something very important when someone is starting a program to change habits because most people believe that they need certain foods every day. They need bread in the morning or something sweet at night.
Is a wake up call for your mind to increase will power and eating control when is done right. It needs to be done right to work.
Looking forward to your future posts Mike.
Hi Mike
Have become a big fan of fasting, starting out once a week and now twice a week. The results – drop in body weight, no loss of strength and I’m sleeping better. I also have more time on my hands during a fast as I don’t need to worry about food preparation.
Thanks for the post!
Steph
I am very curious what you have to say about this. I was looking into the warrior diet recently and am still toying with the idea of trying this approach.
Cheers
Don
This topic is something I am, frankly, surprised to see myself enthused about.
After lots of fasting experience that was not-so-good, and years of avoiding it like crazy, I did some reading and decided to give it a new shot based on some research and friendly reading materials.
About 4 months into my experiment, I had nothing but positives to report and wrote about it on my blog.
I think key is keeping it in balance, being sure that over the course of the week you haven’t incurred a huge calorie deficit, and keeping a good mental outlook as well!
Lani Muelrath
I don’t believe fasting was ever intended for weight loss. It was meant more for cleansing our bodies and souls, and to give our bodies a break from digesting food. When you think about all the work our bodies go through to digest some of the junk we eat, it’s nice to give our digestive systems a break.
I’m on a three day juice fast and feel fab. Not doing it to lose weight, but give my system a break. I fast one day a week. Then once a quarter, I will fast anywhere from 3-10days on using fresh squeezed vegetable and fruit juices.
The way I look at it, it’s giving my body a break from digest heavy foods from 50-100 days a year. You’ll be amazed at how well you feel.
I admire the time and effort you put into your blog. I wish I had the same drive 🙂