The motives for fasting can be of different nature. In earlier times, fasting was predominantly done for religious reasons. Nowadays, on the other hand, weight loss is usually the primary motivation. Another motivation for fasting cures in general is the alleged increase in willpower and sharpening of attention for the essential things in life.
Principles and goals
Modified fasting is a moderate alternative of fasting, in which the body is provided with a small basic amount of proteins (protein), as well as macro- and micronutrients (vital substances). The negative nitrogen balance can be prevented by administering biologically high-quality protein-containing preparations. The aim of modified fasting is to ensure a minimum supply of proteins, carbohydrates, vitamins and minerals sufficient for well-being. This can prevent the typical discomforts of total fasting, such as headaches and fatigue.
Principle of action
Fasting represents a changeover to a starvation situation for the body. In starvation metabolism, the body’s energy needs are met primarily from fat breakdown, but also from protein breakdown. Consequently, a side effect of fasting is a decrease in depot fat as well as muscle mass. After a few days of fasting, the energy supply of the brain is almost completely provided by ketone bodies formed from depot fat. As a result, the relative protein breakdown decreases again after longer fasts. Protein intake during modified fasting can reduce the loss of muscle mass.
Implementation
A fasting regimen is usually performed for only a short period of time, with healthy adults fasting for up to three weeks. Beginners are advised to fast for no longer than one week. A properly conducted fasting regimen consists of the relief days, the actual fasting, the breaking of the fast, and the build-up days.
Relief days
A fasting cure usually begins with one to three relief days, during which the body is introduced to the fasting days by gradually reducing the calorie intake. The discharge days are important apart from the physical also for the mental attunement to the coming chamfering time. During the relief days, mainly easily digestible foods such as rice, fruits and vegetables should be consumed. On the other hand meat, leguminous plants or sweets should be renounced. Furthermore, stimulants such as coffee, alcohol and tobacco should also be avoided during the relief days. If a fasting cure is not started with the relief days, this can result in strong feelings of hunger, fatigue, increased irritability, headaches and abdominal pain.
Fasting
Modified fasting involves abstaining from eating solid food. Drinking is water and unsweetened tea, as well as tea with honey and fruit and vegetable juices with a total energy of 200 to 300 kcal per day. In addition, protein supplements and micronutrient supplements are fed. During fasting it is important to drink enough – at least 2 to 3 liters a day. In addition, fasting is often accompanied by cleansing the intestines with enemas and Epsom salts. Apart from the food renouncement frequently to moderate movement one advises. Fasting also involves abstaining from stimulants such as coffee, alcohol and tobacco.
Breaking the fast
Fasting is followed by what is known as breaking the fast, where it refers to the day when solid food is resumed for the first time.
Build-up days
Breaking the fast is followed by three to four build-up days, during which the body is accustomed to eating solid food again. This is necessary because during the fasting days digestion is severely to completely restricted and the body switches to starvation metabolism. Therefore, digestion must first be slowly stimulated again so as not to overload the digestive organs. During the rebuilding days, foods with low energy density such as rice, fruits and vegetables should be preferred. Foods that are more difficult to digest, such as meat, legumes, pastries and fried foods, should be avoided. Failure to follow the build-up days can result in stomach cramps, colic or even circulatory collapse.
Nutritional assessment
Advantages
Modified fasting allows rapid loss of body weight due to low energy intake.In addition, modified fasting is easy to implement. In addition, with modified fasting, the serious side effect of fasting, protein breakdown, is reduced.
Disadvantages
Modified fasting can have side effects such as hypotension, gastrointestinal distress, acidosis, fatigue, dizziness, decreased concentration, increased sensation of cold, dry skin, hair loss, menstrual irregularities, or bad breath. People with pre-existing conditions could even experience serious side effects and complications. The need for essential nutrients and micronutrients is not sufficiently covered during fasting. Due to the low energy intake, the body attacks muscle protein in addition to fat reserves during fasting, resulting in loss of muscle mass. Furthermore, the breakdown of fat results in larger amounts of ketone bodies, which inhibit the excretion of uric acid. As a result, the uric acid concentration in the blood increases, which can cause urinary stones or gout attacks. During modified fasting, a balanced diet is not learned, so rapid weight gain can be expected after the fast ends and people return to their old eating habits (yo-yo effect).
Contraindications
Contraindications to modified fasting exist in the case of:
- Children and adolescents
- Pregnant and breastfeeding women
- Heavy occupational stress
- Various diseases, such as diabetes mellitus type I, malignant (malignant) tumors, manifest heart failure (cardiac insufficiency), hemolytic anemia (anemia caused by increased degradation of erythrocytes (red blood cells)) and liver and kidney diseases.
- Mental disorders
Conclusion
Modified fasting is a type of fasting in which food is deliberately avoided. However, the healing and preventive effect of fasting has not yet been scientifically proven. Modified fasting is accompanied by less extreme metabolic changes compared to total fasting, so modified fasting is associated with fewer side effects. Modified fasting is not suitable for long-term weight loss. At most, it can be considered a radical, symbolic break with previous eating habits. In addition, fasting should be performed only under medical supervision.
