Best practices for fasting

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Extract from the article: Fasting, whether practiced for spiritual, cultural, or health reasons, can be beneficial if done properly. Otherwise, it can lead to fatigue, imbalances, or complications. But to be beneficial, it must be done with caution and accompanied by good ...

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Fasting, whether practiced for spiritual, cultural, or health reasons, can be beneficial if done properly. Otherwise, it can lead to fatigue, imbalances, or complications. But to be beneficial, it must be done with caution and accompanied by good nutritional, hydration, and behavioral practices.

Fasting is not just about abstaining from food. It is an exercise in discipline and listening to your body, where every detail, from hydration to breaking the fast, plays a decisive role in the success and benefits of this practice.

Choose a suitable and gradual method

Starting a fast with an extreme format can cause side effects (dehydration, hypoglycemia, irritability). It is recommended to start with moderate durations (e.g., 12-16 hours of fasting per day) before increasing, and to choose a pace that is compatible with your body and lifestyle.

It is therefore recommended to start with a 12-hour fast (e.g., from dinner to the next breakfast) and then, if all goes well, move on to 14–16 hours.

Stay hydrated

Proper hydration is a key part of fasting. Even if you are not eating, you should continue to drink water or calorie-free beverages.

Drink regularly during permitted hours, rather than a lot at once. Include foods or drinks rich in electrolytes (potassium, sodium, magnesium) if fasting for long periods or in hot weather.

Monitor the color of your urine: very dark yellow may indicate dehydration.

Break your fast properly and plan your meals

The timing of breaking the fast is as important as the fasting period itself. Breaking the fast too abruptly or at the wrong time can cause digestive discomfort or a spike in blood sugar.

It is advisable to break the fast with an easily digestible drink or fruit, followed by a light soup or porridge. Then eat a balanced meal consisting of protein, fiber, complex carbohydrates, and healthy fats.

Avoid large quantities of fried foods, very sweet foods, or ultra-processed foods immediately after the fasting period.

Prioritize quality nutrition during eating periods

During the window when you are eating, fasting does not give you license to eat anything. You should focus on nutritious foods. Choose high-quality proteins to maintain muscle mass and satiety. Eat fiber, vegetables, and fresh fruit for digestion and glycemic stability, as well as complex carbohydrates (e.g., whole grains) and good-quality fats.

Limit: sweets, sodas, highly processed foods. Large calorie swings, which contradict the metabolic benefits of fasting.

Adapt physical activity and rest

Exercising while fasting is possible, but the intensity and timing must be adapted. As the body is in “energy-saving mode,” intense exercise during fasting may be difficult to tolerate.

Light to moderate exercise such as walking and stretching is recommended during fasting. Save intense exercise for times when you have already eaten a full meal.

Make sure you get plenty of rest and sleep. Fasting causes physiological stress, so rest is essential for recovery.

Consult a doctor and assess your health

Fasting is not suitable for everyone and may be contraindicated in certain medical conditions or treatments.

When to consult a doctor: Before starting if you are pregnant, breastfeeding, a teenager, elderly, or suffer from diabetes, high blood pressure, heart disease, or take regular medication.

If you experience symptoms such as dizziness, palpitations, discomfort, or extreme fatigue, stop fasting and consult a healthcare professional.

Be flexible and listen to your body

Fasting should be compatible with your lifestyle, habits, and biological rhythm. Extreme rigidity can create unnecessary stress. It is advisable to choose a fasting window that fits with your routine (work, sleep, family). Adjust the duration or frequency according to how you feel.

Don't feel guilty if you adapt or interrupt your fast. Continuity is more important.

You need to note indicators such as energy, sleep, hunger, and mood in order to make adjustments.

Raymond DZAKPATA (Source: Harvard Health Publishing)