The fact that a little fasting is useful has long been known. After all, our ancestors could not always eat well. We try to eat on time, not allowing hunger to clear up.
But recently, one-day fasting has become popular. Of course, compared with prolonged fasting, their effect is weaker. However, under certain conditions, the effect of even one-day fasting, carried out once a week, may rise sharply. For this one-day starvation need to be repeated. Professor of Medicine Koda Mitsuo, known for his research on fasting, says: “If you fast at the end of each week and carefully come out of fasting, you will get the effect of a long fast. In six months or a year, you will be healthy beyond recognition.” Therapeutic starvation is highly appreciated by many doctors and enjoys hidden popularity among specialists, as well as entrepreneurs.
Here's what doctors say about a one-day weekly fast:
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If one-day fasting once a week is continued for a year, then this will improve the human constitution and save his from diseases.
- Fatigue of internal organs to a large extent removed one-day fasts. There are many cases where a mild degree of diabetes was cured only by allowing the pancreas to rest for several days of fasting.
—
One day of fasting rejuvenates organism for three months.
It turned out that Hippocrates, Avicenna, Paracelsus and other doctors treated patients with the help of fasting in ancient times. At present, there is already a lot of scientific data that reveals the mechanism of the therapeutic effect of fasting, which stimulates metabolism, rejuvenates body and prevents aging. During complete fasting, the energy that we spent on digesting food is used to treat existing diseases and, in fact, to cleanse. From personal experience, I was convinced that an empty stomach copes with a runny nose in two days, with the strongest flu, for some reason, in three. But if in the first case you can move around, then the flu is accompanied by alternately terrifying fever and drowsiness. The most amazing thing is that after such treatment you look like after SPA treatments. I don’t know what’s the matter here, but the body is clearly being cleansed both externally and internally. By the way, if you have already decided to treat diseases with hunger, then in no case do not take any medicine. You can only drink water - often and in small portions. Need to drink in a day 1.5-2 liters of liquid. In addition to pure water, you can drink a weak rosehip infusion or green tea (without sugar!).
By the way, short-term fasting, in addition to cleansing and significant appearance improvements has another unexpected effect. It consists in increase the power of imagination and the ability to create. For example, John Lennon, one of the legendary Beatles, practiced meditation and was fond of fasting. It is possible that his creative insights in the musical field were the result of not only talent and hard work, but also the periodic rejection of daily bread.
T.Toyo, a former member of the House of Commons of the Japanese Parliament, strongly recommended weekly one-day fasts to all doubters as a way of healing and activating thinking. He repeatedly emphasized that this is not just a diet, because thanks to fasting, the head works better and ideas constantly arise. The only thing that should not be forgotten: before fasting, you need to cleanse the body. To do this, 2 days before the scheduled date, exclude animal products from the diet. Switch to a plant-based diet. The menu should consist of all kinds of cereals, vegetables and fruits. Always start with no more than 1-2 days of fasting, then move on to 3 days. How long the hunger lasted - so much the way out of it. It is possible to alternate one-, two-, three-day fasting in a row, ending each with the same exit from the process in duration. A further increase in the timing should be carried out after longer breaks. Gradually, you can bring fasting up to 7 days. It is advisable to carry it out once every 6 months. Longer fasting at home (at least until you get it right) is not recommended.
And most importantly, in the process of self-cleaning is very important optimistic mood. Start fasting, believe in success, and you will achieve amazing results. The body will independently cope with any diseases, and when regular fasting becomes your habit, you will generally stop getting sick.
If you properly and efficiently prepare for daily fasting, and do them consistently, and systematically every week, it is possible to achieve good results for weight loss.
American experts say that even 1 day of fasting per month can be very beneficial for health.
Scientists conducted a study that showed that people who abstain from food every first Monday of the month have a 40% reduced risk of developing cardiovascular diseases. And in patients with asthma, the number of attacks decreases. According to experts, the mild stress that the body experiences during moderate fasting has a positive effect on immunity and reduces the likelihood of cancer. Some experts even say that it is not necessary to starve all day: you can skip breakfast or dinner. A prerequisite - if you have already decided to starve, then do it regularly and drink during this process water.
Where to begin?
You have to start with attitude. At first, fasting causes discomfort, a slight stressful constant background, and in order to overcome it, one must have sufficient motivation.
On the day before fasting, be restrained in food, it is advisable not to drink alcohol, do not eat a lot at night, do not eat meat in the evening.
Try to find something to do. It is better if these are things in the fresh air, in the country, in the forest. Don't have your first fast at work. Possible problems in the form of various unpleasant sensations - headaches, dizziness, weakness, bad mood, bad breath, can ruin your relationship with others, and make fasting itself difficult. In the future, you can starve "on the job" and no one will even notice.
I do like this:
Sunday. At 18:00 a light dinner, then I try to go to bed early.
Monday. Throughout the day (until 18:00), as I think about food, I drink water.
Monday 18:00, exit from fasting. I make a salad of grated carrots (I don’t season with anything). Then you can eat a piece of bread, preferably coarse, stale. After 2 hours, you can cook the porridge (preferably on water and without oil).
Exit from a one-day fast
P. Bragg's recommendations for nutrition during the recovery period.
1 day (24 hours) = If you like, you can add 1/3 teaspoon of raw honey and 1 teaspoon of lemon juice to distilled water, this makes the water pleasant and dissolves mucus and toxins.
At the end of this fast, the first meal should be a salad of fresh vegetables, mostly grated carrots and grated cabbage. As a seasoning, you can use lemon or orange juice. Such a dish acts like a broom on the intestines. After that, you can eat boiled vegetables, such as stewed tomatoes. You can eat a variety of greens - spinach, pumpkin, collard greens, cooked celery, or string beans. Never do not interrupt fasting with animal products: meat, cheese, fish, nuts or seeds. Do not eat any acid food for 2 days.
Any person can do without food and water for several days without serious consequences, and only our ignorance makes us die of fear in such a short time.
Very often in today's world we do not have enough time to eat right. We eat high-calorie food, often dry, and do not think about the consequences, but they can be quite deplorable. Fast foods, fatty fried foods pollute our body, clog the intestines and exacerbate the problem of excess weight. In order to somehow mitigate the consequences of an abnormal diet, you should try to spend a fasting day. The most effective unloading is a hungry day on the water, about which we will continue to “narrate” on this page www.site.
Rules of conduct when spending a hungry day on the water
The water fasting day differs from the rest in the complete rejection of food. You need to repeat it, like other types of such unloading, once a week, for those who are overweight - also once a week, plus after a couple of days you can sit on fruits and vegetables for a day. Such hungry days for weight loss are very effective and will quickly do the trick.
It is recommended to drink a small amount of water at short intervals, this will make it possible to reduce the volume of the stomach as much as possible. The total amount of water should be at least 2.5 liters, if there are no problems with the health of the kidneys and the cardiovascular system, then the volume can be increased to 4 liters.
To make it easier to endure fasting, you should find some useful activity for yourself that will distract you from feeling hungry. Of course, this activity should not be associated with great physical effort, in which case it may not be possible without loss of consciousness.
If you smoke, it is very important to give up this bad habit on the days of unloading. Alcohol should not be consumed the day before fasting and after it.
Before plentiful feasts, it is better to arrange a fasting day on fruits or vegetables, since after water fasting you need to refrain from excesses in nutrition.
Do not worry about the lack of food during a hungry day on the water once a week. You still have a fairly wide choice: you can drink cold or warm water, artesian or mineral, it is also not forbidden to add a small amount of lemon juice to your drink. The only restriction in this matter is sparkling water. Never drink carbonated water! And not only during fasting days, but at any other time it is better to refuse it.
Features of unloading days on the water
A water hungry day once a week is a very complex wellness procedure. The first 5-6 weeks are especially difficult, because surviving without food for a whole day is a task that not everyone can do.
It is important to remember that such a cleansing process must be prepared in advance.
How to do it?
The day before it is worth taking only light food, and the next day to give up hard to digest foods such as mushrooms, fatty meats, eggs. Also, first practice unloading not on water, but on different products.
Types of preparatory unloading days
There are a great many types of fasting days, and each of them has its own goals. But there are a number of especially popular varieties that are suitable for everyone without exception:
one). Fruity:
Apple;
- compote;
- rice compote;
- unloading days on dried fruits.
2). Vegetable:
Potato;
- cucumber;
- salad;
- watermelon.
3) Protein:
Curd;
- meat.
There may be a reaction to complete weekly fasting. Of course, you will experience hunger, insomnia, and possibly headache and nausea. But this state must be endured, it does not carry harm to the body.
For fasting, it is better to choose a day off, then it will be easier to transfer it due to the lack of physical activity. For the elderly, children and adolescents, water fasting days are contraindicated. Also, this procedure should be abandoned for people with low blood sugar levels.
What is the benefit of a hungry day on the water?
The benefits of unloading on the water are enormous. This practice is especially desirable for overweight people, because water has a zero calorie content and at the same time is an ideal stomach filler to get rid of hunger. But a slender person should arrange weekly fasting. This measure will help kill several birds with one stone:
- "respite" for the digestive system;
- bowel cleansing;
- maintenance of normal water balance;
- prevention of obesity;
- Decreased volume of the stomach.
Also, do not underestimate the benefits of water fasting in preparation for long diets. Before the network on such a diet, it is worth several weeks to apply a single fasting day. This will make the transition from nutritious to restricted eating less difficult.
Regular weekly fasting helps slow down the aging process and improve skin condition, but you can notice the result only if you follow this procedure for at least six months. Many of those who practice water fasting notice the smoothing of fine mimic wrinkles and the disappearance of age spots.
Man is 80% water. We need it much more than food. Water is the most essential element of all biochemical processes occurring in the body. It is all of these reasons above that make fasting days on the water once a week so useful.
With their help, we make up for the lack of clean water in the body. Yes, you heard right, lack of clean water. It is important to remember that all those liquids that we constantly use (tea, coffee, juices), as well as food, need to be processed, and for this, again, water is needed. Hence, its shortage is born, because we practically do not drink clean water, replacing it with all kinds of delicious aqueous solutions.
Fasting itself is also a very useful thing. It helps to lose unnecessary weight, gives rest to our overloaded digestive system, which, together with water, starts the process of cleansing the body of toxins and other unnecessary cargo.
Of course, you can arrange different fasting days for yourself, but, of course, the most effective type of fasting days are water days. You can alternate different methods of cleansing the body, change them every week, and then you will not have the feeling that what you are doing is tired and oppresses you.
Regular weekly fasting days will help not only improve the digestive system and stabilize weight, but also keep you young and healthy for many years.
Health ecology: Water fasting is a complete rejection of food (in solid or liquid form). Simply put - we do not eat anything and drink only clean water ...
There are 2 types of fasting:
- dry fasting,
- water fasting.
Some methods of long-term fasting involve the use of both types. Sometimes fasting is called fasting days on juices and vegetable broths, which is essentially not true. In this article we'll talk about water fasting - the least extreme form of fasting.
Water fasting is a complete refusal of food (in solid or liquid form). Simply put - we do not eat anything and drink only clean water at room temperature in sufficient quantities.
Important: The amount of water that you drink during a normal diet will not be enough during fasting! After all, solid food also contains water - when fasting, you should replenish the amount of water that usually comes with food! It is impossible to give exact recommendations on how much water to drink. Just drink more. A sufficient intake of water helps to eliminate toxins and prevents possible complications during fasting.
Something else important: During fasting, do not use a toothbrush and toothpaste to clean your teeth - the enamel may suffer due to changes in the composition of saliva during fasting. Wipe your teeth with gauze and rinse your mouth with a decoction of chamomile and St. John's wort so as not to remove plaque that protects tooth enamel.
WATER STARVING
Fasting in some cases can be a danger to health and life. At the same time, fasting is such an effective way of cleansing and healing the body that it can help to achieve ideal health and youth, cure many diseases, including the most serious ones, and save lives. This article is for informational purposes and the author is not responsible for the use of this information.
Fasting can last from one day to ... several months, or even years. True, in this case it is no longer starvation, but a certain way of eating - life without food. The determining factor is duration fasting on the water.
How many days the fast lasts depends on:
- Operating principle fasting on water - what processes occur in the body.
- Result fasting on the water - cleansing the body, losing weight, healing and rejuvenation.
- Danger fasting on water - precautions and possible negative consequences of fasting, which can be extremely serious if these precautions are not followed.
- Exit from fasting on the water - an extremely crucial moment.
So, let's consider what happens at each stage of fasting on the water (with different duration of fasting).
1. Food break up to 24 hours.
A food break lasting less than 24 hours is not fasting.
2. One-day fasting on the water.
The healing effect of one-day fasting:
- increased immunity,
- body cleansing,
- body rejuvenation,
- improvement of intestinal microflora.
The healing result of one-day fasting is accumulated with regular repetition, but the result is noticeable after the first fasting. Regular one-day water fasts, practiced weekly for 1 to 3 months, are, among other things, a good preparation for longer fasts.
What happens during one-day fasting:
- One day fasting gives rest to the digestive system. A lot of energy is spent on the process of digestion. When the constant supply of food is interrupted, the body gets the opportunity and energy to start cleansing processes.
- The putrefactive intestinal microflora dies, and the flora of sour-milk fermentation is healed and preserved, as a result, the synthesis of biologically active substances in the intestine improves.
Preparation for one-day fasting:
- During the week before fasting, give up the most unhealthy foods with a high content of nutritional supplements and reduce the consumption of meat, eggs and dairy products. Drink plenty of clean water, completely give up alcohol and drinks with harmful food additives.
- In a day before fasting, do not pass and refuse meat (if you have not done so before) - among other things, it greatly slows down the digestion process and will be digested during the fasting period, which will reduce the positive effect of fasting, increase the feeling of hunger and other unpleasant side effects that occur during fasting .
- Plan your first fast for the weekend. It’s good if you don’t stay at home, next to the refrigerator. Do not spend the first fast at work! And the second too :) When fasting becomes a habitual thing for you, you can starve at work - no one will notice.
- In a day fasting, you can do an enema to cleanse the intestines. Spend more time outdoors. It is good to do physical exercises (they will help cleanse the body of toxins). But don't overexert yourself. Do water treatments.
What to expect during a one-day fast?
Those who have ever been on a low-calorie diet will be pleasantly surprised that the feeling of hunger during fasting on the water is much weaker. As you know, appetite comes with eating, so not eating at all is easier than eating a little bit.
The blood supply to the brain improves, which has a beneficial effect on mental activity and creativity.
Perhaps the appearance of such unpleasant sensations during the period of fasting, such as:
- weakness,
- dizziness,
- headache,
- feeling of nausea,
- plaque on the tongue, bad breath (sometimes from the body),
- Bad mood.
With practice (during regular one-day fasting), unpleasant phenomena will decrease, some of them will disappear. The effect of fasting on mood is likely to be positive - mood stabilizes, fasting will cause an increase in mood.
Exit from one-day fasting:
- Finish fasting in the evening. One-day fasting should last at least 24 hours, or better, at least 2-3 hours longer.
- To exit from one day fast best fit fresh vegetables, fruits, as well as vegetable and fruit juices. It is good to eat a salad (for example, from cabbage and carrots) with a spoonful of high-quality vegetable oil (olive, linseed, etc.). You can also eat boiled or stewed vegetables.
- Evening and next day try not to eat animal products: meat, eggs, milk and dairy products.
- After coming out of fasting try not to overeat- this is the most difficult and in the beginning almost no one succeeds.
- Keep drinking more clean water and do not eat foods with harmful food additives.
Small mistakes and deviations from the rules when leaving a one-day fast do not really matter.
Danger of one-day fasting:
One-day fasting is practically not dangerous for a healthy person, even if carried out without proper preparation. For example, in Judaism there is a fast (judgment day), which is observed by almost everyone, even non-religious residents of Israel - dry fasting is performed on this day (without food and without water). "Preparation" and "exit" from this one-day fasting is a plentiful feast that does not correspond to the above recommendations. Such fasting does not give a healing effect, rather the opposite. But it does not pose any particular danger, even though it is carried out without water, in hot climatic conditions.
With minimal adherence to the recommendations for preparing and exiting from fasting and regular practice, the healing effect will not be long in coming.
3. 2 and 3 day fasting on the water.
When can I do a 2-3 day fast?
There is not much difference between a one day fast and a 2 day fast. If you feel good before leaving a one-day fast (no severe headaches, nausea, etc.), you can postpone the exit from fasting to the next morning (36-hour fast) or evening (2-day fast).
Based on how you feel, you can continue to abstain from food for up to 3 days, even if you have no previous experience of fasting or have little experience. But it is desirable to conduct a more thorough preparation for a 3-day fast.
If the state of health suddenly worsens and the measures taken do not help, you should immediately leave the fast, without waiting for the scheduled time. An additional signal to exit from fasting is very dark or highly cloudy urine.
If you are fasting on your own and doubt that everything is going well - for safety reasons, it is worth interrupting the fast and trying again later. It may take several one-day and two-day fasts before you can fast for 3 days.
The healing effect of 2-3 day fasts:
- Healing effect: 2-3 day fasting, as well as one-day fasting, improves immunity, cleanses and rejuvenates the body, and heals the intestinal microflora.
- The benefits of fasting for appearance: The benefits of 2-3 day fasting are noticeable to the naked eye - the skin after fasting is cleansed, becomes smooth, acquires a healthy shade and a fresh look.
- Getting rid of addiction: During a 3-day fast, you can get rid of physical dependence on drugs, tobacco and alcohol.
What happens during a 2-3 day fast:
On the second or third day, the secretion of the gastrointestinal tract changes qualitatively:the secretion of hydrochloric acid stops,the stomach begins to secrete proteins and unsaturated fatty acids, which:
- promote the secretion of bile throughout the digestive system, even in the large intestine,
- suppress the feeling of hunger.
The process of transition of the body to internal nutrition begins:
- digestion slows down
- mechanisms of splitting of own fats are activated.
But a complete transition to internal nutrition during fasting on water on the second or third day does not occur.
Preparation for a 2-3 day fast.
Preparing for a 2-3 day fast is no different than preparing for a one day fast, but its importance is increasing. In addition, by the time of the 3 day fast, it is desirable to have experience with several 1-2 day fasts.
What to expect during a 2-3 day fast?
1. On the second or third day, food cravings decrease, but short-term bouts of hunger are possible.
2. The likelihood of such unpleasant phenomena as headache, nausea, dizziness and other unpleasant phenomena that occur during fasting increases.
3. During a 2-3 day fast, from one to several kilograms is lost. But make no mistake - about half of the weight lost comes back the day after the fast. In order not to gain the second half of the lost weight, you need to follow the recommendations for exiting a 2-3 day fast.
Hearing the popular expression "hunger heals", many perceive it as a cruel joke. Is it possible to leave the body without food containing the nutrients it needs? It turns out that it is possible, and even necessary. True, you need to do it wisely. For example, one-day fasting has not yet brought anyone to the grave, but how many people have helped to improve their health!
And this is not surprising. Let us recall at least what kind of fatigue, mental and physical exhaustion you experience after working for almost a year without a vacation. But it is worth resting for only a month, and you get a new powerful boost of energy. Like our body, it also needs rest to recuperate. And fasting is one way to effectively relax.
Indications for appointment
So, fasting within reasonable limits can be considered an effective medical procedure. The minimum fasting period is 1 day (24 or 36 hours, if we discard the evening and night time, as periods of low physical activity and slow metabolism). Such fasting can be safely carried out at home. At the same time, a doctor's supervision is not required, a preliminary consultation on the possibility of fasting for certain diagnoses is sufficient.
One-day fasting is a simplified version of the traditional refusal of food for more than 3 days. However, classical fasting is suitable for people who do not have significant health problems. For medicinal purposes, fasting for more than 1 day, which is considered a more effective cleansing procedure, is carried out only under the supervision of doctors in a hospital.
Regarding fasting in medical terminology, there is even a special term “unloading diet therapy” (RDT), which means a voluntary refusal to eat for a limited time, which is carried out for therapeutic and recreational purposes. Therapeutic one-day and multi-day fasting is practiced by various medical and sanatorium-resort institutions, individual doctors, followers of Paul Bregg, Marve Oganyan, Alexander Voroshilov and other doctors who used special methods of treating hunger.
Prolonged fasting (from 3 to 40 days) is carried out under the strict supervision of the attending physician. It is prescribed strictly individually, taking into account the existing pathology, its severity, the patient's condition, his age and some additional factors.
With one-day fasting, everything is much easier. It has practically no contraindications, which means it can be used for any diseases, including gastrointestinal. In some diseases of the gastrointestinal tract, such as gastric and duodenal ulcers, pancreatitis, dysbacteriosis with excruciating diarrhea, a short-term refusal of food has an effect that is comparable in its effectiveness to taking medications.
And yet, the following pathologies can be considered the main indications for therapeutic fasting:
- arterial hypertension of 1 and 2 degrees,
- vegetovascular dystonia, proceeding according to hypertonic or mixed type,
- angina pectoris, ischemic heart disease,
- obstructive bronchitis with a chronic course,
- bronchial asthma,
- 2 first stages of lung sarcoidosis with the formation of benign granulomas in the organ,
- chronic gastritis with increased or decreased production of hydrochloric acid,
- chronic course of pancreatitis, duodenitis, cholecystitis,
- peptic ulcer of the stomach and duodenum,
- biliary dyskinesia,
- irritable bowel syndrome (IBS),
- inflammatory diseases of the musculoskeletal system, accompanied by dystrophic changes in tissues,
- inflammation of the appendages, occurring with violations of the neuroendocrine plan,
- BPH,
- obesity,
- allergic diseases, including food and drug allergies,
- neurotic disorders and depression,
- mild schizophrenia,
- resistance to medical treatment.
There is a certain circle of doctors who believe that with the help of therapeutic fasting, it is even possible to stop the tumor process in oncological diseases.
Having studied the approximate list of diseases in which, according to doctors, it will be useful to carry out unloading and dietary therapy, it becomes clear that not all diseases can be starved for a long time. For example, with gastritis with high acidity, such fasting can cause many unpleasant symptoms. While one-day fasting is not contraindicated even with this pathology.
In addition, doctors consider a little starvation useful for colds, because such a procedure will increase immunity and focus the immune system on fighting infection and viruses.
Perhaps the reader has the erroneous impression that one-day fasting should be practiced only for medicinal purposes. In fact, this practice is also useful for those who wish to cleanse and rejuvenate their body without the use of rigid schemes and potions. Fasting will also be useful for those who want to adjust their weight and keep it normal.
You need to understand that losing 5-10 kilograms per month, even with a weekly one-day fast, is unlikely to succeed. Here, classical fasting schemes are more applicable. But any long-term fasting definitely requires preparation, because it is not for nothing that nutritionists recommend starting to starve gradually: first 1 day a week, then 2 days, etc.
Training
At first glance, it seems that giving up food for just one day is not at all difficult. Alas, everything that is practiced for the first time does not go as smoothly as we would like. Out of habit, a person may feel overwhelmed, and thoughts of inaccessible food will make him irritable and capricious. Therefore, nutritionists recommend paying special attention to preparing for a one-day fast. Then, when fasting episodes become regular, the body gets used to go without food for a certain number of hours or days, and fasting will no longer be such a painful procedure.
First of all, even before you decide on an important step to start practicing one-day fasting, you need to visit your local or family doctor and consult how useful and safe this practice will be. It is also worth clarifying the question of how often you can spend fasting days, and which fasting to give preference to: dry or on water, because this is a purely individual question.
For the first time, of course, you will have to fight with yourself and your weaknesses, which means that in order not to give up in the process, you must psychologically set yourself up for a positive result, believe in yourself and the internal forces of your body. It is advisable to start preparing for an important event a week in advance, therefore, after visiting the doctor, we immediately set the date of the first fast, preferably with details: start and end time.
If this is the first fasting day in life, the choice of date must be taken with all responsibility. It is not recommended to start one-day fasting on a working day. Firstly, it will be very difficult to resist the urge to snack during a lunch or dinner break, seeing colleagues chewing around you. Secondly, colleagues will not fail to ask why you do not eat and express their not always positive opinion, which may adversely affect your determination to stand to the end.
There is another point that speaks against fasting on a working day. It concerns those who are engaged in hard physical labor, requiring a large expenditure of energy, and hence its replenishment. In such conditions it is very difficult to refuse food. Hunger can provoke dizziness, deterioration of attention and performance.
Everything is decided, the best day for the first fasting is considered a day off. But even here there is a small nuance that concerns those who live with relatives and friends. They will certainly notice, be surprised and possibly outraged by your refusal to eat, so you will have to set up in advance not only yourself, but also relatives, friends, classmates with whom you may have to share one room. You need to try to explain to them how useful and safe one-day fasting is, what result can be achieved with it, tell them how interesting and necessary it is for you. By the way, by convincing others, you usually strengthen your own opinion.
It is very good if relatives support you in such a useful undertaking. Positive emotions on the eve and during fasting help to endure it much easier.
If you are practicing a one-day fast for weight loss, you need to set a realistic goal (for example, lose 2-3 kg within a month). In this case, breakdowns are less likely, because a person knows what he wants, what he strives for.
During the week, eating, you need to think about the upcoming fasting. You can try to gradually reduce portions, listening to your feelings. 1-2 days before the start of fasting, it is worth reviewing your diet in favor of plant foods, which are easier to digest in the digestive tract. From meat products these days it is recommended to refuse altogether. The transition from light plant foods to fasting is much easier than with heavy and fatty meat.
What else should be abandoned is alcohol and nicotine in cigarettes, which stimulate appetite. The same category of products includes spicy dishes, sweet carbonated drinks, spices. Preference should be given to dishes that do not have a pronounced taste and do not excite the desire to eat everything along with the plate. Overeating on the eve of fasting is very harmful.
Well, in principle, we are psychologically and physically ready for a one-day fast. It remains to steadfastly bring what has been started to a victorious end and correctly get out of starvation.
The essence of one-day fasting
Preparation for fasting days, which are essentially one-day fasts, is an important step in the healing and rejuvenating procedure. It is on the psychological mood, emotional and physical preparation that depends on whether a person can withstand the whole day without food or at the first opportunity will return to their usual existence.
A positive attitude must be maintained not only the day before, but especially on the day of fasting. To make hunger easier to bear, it is better to be away from food sources for a while. Being at home next to a refrigerator full of food, a stove on which a freshly prepared fragrant dish is smoking, a candy bowl with sweets and cookies, you are unlikely to be able to hold out for a long time. You can ask relatives not to eat in your presence, if this somehow alleviates the fate of a starving person.
It is much wiser to find yourself an exciting activity outside the home on the day of fasting, for example, in the country, in nature, in the garage, etc. Turn on your imagination! Thus, you can kill two birds with one stone: stay away from food sources and appetizing smells, and distract yourself from thinking about food. If a person is busy with something interesting (and everyone has a favorite hobby), thoughts about food arise much less often.
Sports and physical labor are also great distractions, but you need to be careful here. Excessive loads against the background of nutritional deficiencies can cause severe fatigue, dizziness, headaches, which will turn a positive attitude into irritation and a desire to quit the idea of starvation. The lesson should give positive emotions, but not be tiring.
We start fasting like this: in the evening on the eve of a light dinner, in the morning we forget about food until the evening. The result is 36 hours of fasting.
For beginners, a one-day fast on the water is recommended. This type of fasting is relatively easy to tolerate, because the stomach does not remain empty. As soon as thoughts of food and a feeling of hunger appear, you should immediately drink water. The amount of water drunk during the day is not limited.
This type of fasting is called one-day Bragg fasting. Paul Bragg is an American nutritionist who developed a whole system of therapeutic fasting. According to his system, you can fast on water for 7, 8, 9.10 or more days. With practice, such fasting can be done at home. But Bregg still advises starting with one-day unloadings.
Some sources advise on the day of fasting to carry out cleansing procedures with an enema. Paul Bragg is negative about this recommendation, considering enemas an unjustified waste of body energy and an obstacle to restoring the normal functioning of the colon.
But the American nutritionist has nothing against the saline laxative. At the same time, he does not recommend buying pharmaceutical preparations, it is quite possible to make a laxative yourself by mixing 50 g of salt (it is better to take Barbara natural salt from Truskavets) and half a liter of water. Take a laxative in the evening on the eve of the day of fasting. After taking a laxative, it is not recommended to eat anything, but you can start drinking water.
We drink water without restrictions, preferring purified or distilled water, which will help to remove excess minerals from the body in the form of salts. Mineral water and other drinks are not suitable for these purposes.
Such a one-day fasting on the water can be practiced with gastritis and stomach ulcers. In this case, the patient will not experience excruciating pain in the abdomen when a feeling of hunger appears, but the gastric mucosa can recover after the irritating effect of food. With an increased secretory function of the stomach, water will dilute its contents (in the absence of food, there will be only gastric juice containing hydrochloric acid).
A slightly different approach to the issue of therapeutic fasting is the naturopath Marve Oganyan, who actively practices the methods of 1, 7 and 21-day fasting. One-day fasting according to Marve Oganyan is a refusal of food in favor of water, herbal decoctions and fresh juices for 36 hours. This is a method of daily cleansing the body of fats, toxins and toxins.
Unlike Paul Bragg, doctor Oganyan has a positive attitude towards cleansing procedures. He recommends taking a laxative both on the eve of the fasting day (at exactly 19 o'clock) and on the day of fasting (at the same time). A saline solution (50 g of magnesia grains in ¾ cup of warm water) is shown as a laxative, which should be washed down with a mixture of lemon juice and honey.
After that, you need to lie down on your right side for half an hour, putting a warm heating pad on the liver area. From 19.30 to 21.00 you need to drink another 5 tbsp. saline laxative and go to bed.
The next morning starts with getting up at 7.00. Immediately you need to make a cleansing enema of 2 liters of water and 1.5 tablespoons of salt. We do an enema three times, kneeling down and resting our elbows on the floor.
After a thorough cleansing of the intestines, you can drink herbal decoction and juices. The decoction recommended by Marve Ohanyan is made based on the collection of herbs (chamomile, sage, calendula, St. on the body.
Herbs are mixed in equal parts. For 2 liters of boiling water, you need to take 4 tablespoons of the collection, let it boil and insist for half an hour. The decoction can be flavored with honey and lemon juice.
Oganyan's technique provides for taking herbal decoction every hour. The maximum daily dose is 2 liters. If hunger does not allow, we replace the broth with freshly squeezed diluted fruit and vegetable juices in an amount of not more than 3 glasses.
Doctor Oganyan recommends starting fasting again with one-day procedures, gradually increasing the number of days to 21. She recommends cleansing procedures for patients with peptic ulcer, not with saline, but with castor oil or senna decoction.
One-day fasting on the water is a gentle way to spend fasting days, which helps to prepare for a more effective procedure - daily fasting with a complete rejection of food and water. Dry one-day fasting is recommended to be practiced only after the body has learned to endure hunger while refusing only food, but not water. That is, his dependence on food has somewhat decreased.
In principle, there is practically no special difference between procedures and exit from them. Dry fasting is considered more effective because it allows you to fully relax the gastrointestinal tract.
There is no need to be afraid of dry fasting, and even more so fasting on the water. Scientists have proven that without food with a sufficient amount of liquid you drink, a person can do up to 2 months, so one day of fasting is unlikely to noticeably affect your condition and appearance. Harder to do without water. Here the forecast is more severe - from 2 to 10 days, depending on air temperature and humidity (although there have been cases of survival for 20 days).
But even if we take the minimum, we have two days in reserve anyway, so it’s quite possible to endure just 1 day. And for this, the body will thank us.
Many people think that during dry fasting they will be constantly tormented by terrible thirst. In fact, everything is not so scary. Our body, in the absence of external sources of water, will look for them inside. And, strange as it sounds, he will find water in fats. The fact is that during the breakdown of fats, a significant amount of water is released, which will support vitality. At the same time, the starving person does not feel thirst at all, but fats during dry fasting are broken down very actively, which is why it is attractive for those who want to lose weight, people with obesity and those whose diseases are associated precisely with being overweight.
Whatever type of fasting is chosen to improve the body, it is important not only to properly prepare and not break during the day, but also to safely end fasting. Probably, you should not once again emphasize that the first meal after fasting should be as light as possible, and the serving should be minimal.
Exit from one-day fasting is best done in the evening after 18 hours. We do not forget that our stomach rested and slightly shrunk, so you should not immediately overload it with heavy food in the form of meat, fish, fatty foods, oils, cheeses, nuts and seeds.
The best option for dinner is a fresh vegetable salad. Paul Bragg recommends taking cabbage and carrots as components of a light salad. You need to fill the vitamin salad not with oil or mayonnaise, but with lemon or orange juice.
The described salad not only has a large amount of vitamins and amino acids, it also perfectly cleanses the intestines, which means that our dinner can be considered the final stage of the cleansing and healing procedure.
If hunger comes again closer to the lights out, you can eat a small portion of porridge without oil or boiled (stewed) vegetables with a piece of bread. Within the next 2 days, the diet should not contain sugar, salt and products that increase the acidity of the body. Boiled, stewed and steamed vegetables and fruits, greens, beans, green tea, herbal decoctions will be useful.
Dry one-day fasting for chronic diseases
To be honest, many of us by a certain age already accumulate a heavy baggage of chronic diseases. What is a chronic disease? This is a state of the body in which it is on the verge between illness and health. At the same time, the disease tries to seize more advantageous positions, and the body tries to contain it with all its might. It is clear that a lot of energy is spent on fighting the disease. When it is not enough, the disease worsens.
It is clear that over time the body becomes more and more weakened, trying to save strength at the expense of energy-consuming functions that are not vital. First of all, sexual function suffers, then there is a decrease in muscle tone, the body ages ahead of time.
It turns out that the treatment of chronic diseases should consist in restoring the vitality of the body, then it will be able to cope with the disease on its own. Yes, but what causes the development of chronic diseases, what takes strength from the body and how to restore them?
According to naturopathic doctors, one of the main causes of most chronic pathologies can be safely considered endogenous intoxication. This is not about everyday poisoning with food, chemicals or poisons, but about intoxication, which is the result of a malfunction in the digestive tract and liver, as a result of which toxins enter the bloodstream, gradually accumulating in the body to critical levels.
The source of toxins, of course, is the gastrointestinal tract. Overeating and malfunctions of the digestive system lead to the fact that even benign food, lingering in the gastrointestinal tract and decomposing, turns into poison (toxins).
The liver is engaged in the destruction of toxins in a healthy body, and the kidneys and intestines help to remove all unnecessary and harmful from the body. If the work of these organs, and especially the liver, fails, toxins are released into the blood and gradually poison our body. And then we wonder where we get chronic diseases, if there were no acute ones.
As usual, where it is thin, it is torn there, toxins primarily affect those organs whose protective function is weakened, and this is where the chronic process originates. And the body tries its best to stop it.
But where can you get these very forces if the body simply does not have such an opportunity to stop and rest. One-day (and with sufficient practice and multi-day) dry fasting comes to the rescue. Indeed, to prevent further intoxication of the body, rest is required primarily for the gastrointestinal tract and liver. During dry fasting, neither food nor water enters the gastrointestinal tract, which means that the body does not spend energy on the digestion process, but spends it on restoring the protective and antitoxic functions of the digestive organs and liver.
During fasting, the liver also gets the opportunity to rest and regenerate its cells, because it does not need to filter the blood from toxins coming from the digestive tract. There is also a general renewal of the body due to the breakdown of fats and the receipt of "living" water produced inside the body.
The moment of transition of cells to internal nutrition is called an acidotic crisis, in which the maximum indicators of acidity are observed in the body. It is this stressful situation that gives impetus to self-purification of the body.
The absence of food and water from external sources, which naturopaths call "dead", has an invariable benefit for the body, because they were a source of not only useful, but also harmful substances. Our body is a complex system that is able to self-cleanse and regenerate. During fasting, the blood has time to pass several times in a circle and be cleansed to almost ideal levels. In this case, the immune system no longer needs to spend energy on fighting harmful substances in the blood, which means that it can throw all its strength into fighting a chronic disease.
The lack of water intake plays an important role, because the burning of fats entails the destruction of toxins. In the cells of the body, in the absence of water, a reaction is triggered, leading to an increase in body temperature, which in turn inhibits the growth of microorganisms.
Even those microorganisms that can live without oxygen find it very difficult to survive in the presence of water. The lack of water activates the immune system, which releases a large number of special cells into the blood: lymphocytes, macrophages, dendritic cells, immunoglobulins, which are actively searching for and destroying foreign microorganisms.
Stress can not withstand and "their" weak or modified cells, which will also be removed from the body. It is this moment that is key in oncology therapy with the help of “hungry” practices.
It is clear that it is not worth placing high hopes on one-day fasting in case of chronic diseases. Even a single long fast will not help the body to completely cleanse itself of what has accumulated in it for many years. Therefore, the treatment of chronic diseases with the help of fasting involves several treatment courses, and then also annual preventive ones.
The number of days of dry fasting, the frequency of repetition of courses and the duration of treatment are determined individually for each patient. Sometimes it takes several years, but this will be the final victory over the disease, and not the achievement of remission, as in the case of traditional treatment.
Benefit
It makes no sense to argue with the truth that we get energy from food. However, at some point, our body begins to get tired and can no longer properly dispose of this energy. A short rest is enough and everything returns to normal.
This feature was noticed by our ancestors in the time of Hippocrates. So the ancient Greek philosopher Socrates suggested that hunger is the best seasoning for food. And Hippocrates himself used one-day fasting in the practice of treating many diseases.
The idea of treating hunger has not lost its relevance in our days. More correctly, its relevance has become even higher. Environmental pollution, irrational nutrition, saturated with “chemistry” and GMOs, lack of a daily routine, due to which food enters the body irregularly and in larger quantities than necessary, constant stress - this is what our body has to face every day. Is it easy for him to work in such conditions. No, no, and there will be a failure in some organ or system.
All of the above, and especially malnutrition and the dominance of various flavorings, preservatives, flavor enhancers, spices and seasonings of dubious quality in dishes, primarily affects the digestive and endocrine systems. Excessive load leads to fatigue of organs that do not cope with their duties, weaken, get sick.
As a result, we have acute or chronic gastritis, duodenitis, colitis, cholecystitis, etc. Metabolic disorders provoke the development of such pathologies as obesity, diabetes mellitus, cardiovascular pathologies, malfunctions of the neuromuscular and other systems. A person begins to experience a breakdown, headaches, heaviness in the stomach, discomfort in the joints. His condition is gradually deteriorating even if there are no obvious reasons at first glance.
And the thing is that the body needs rest, unloading, which can be done with the help of fasting. At the same time, we give the opportunity to rest and cleanse our gastrointestinal tract. Work in the digestive system does not stop, but long-term reserves of fat, toxins, toxins are processed, which, depending on the period of fasting, are partially or completely removed from the body.
A picky reader can say that our body already has time to rest daily (or rather nightly). However, it should be borne in mind that metabolic processes slow down at night, so such a rest does not help cleanse the body. But it is precisely harmful accumulations that prevent him from working at full capacity.
When food does not enter the body during a one-day or longer fast, it has the opportunity to deal with the accumulated surplus that inhibits its work. It is clear that in one day to withdraw everything that has been accumulating for years. it is unlikely to succeed, but if such fasting days are repeated regularly, then the body will return to normal over time, as well as:
- many diseases will recede (this is a fact, because the forces that the body spends during the day to digest the food entering the stomach, it can successfully use to fight diseases),
- the general condition will improve,
- metabolism is normalized,
- immunity will increase
- the process of active cell renewal will start, which will contribute to the rejuvenation of the body,
- the very attitude of a person to food will change, because many of us may well consider ourselves a slave to our stomach (we eat when we are happy, we eat when we are sad, we sit down at the table when we want to eat and when it comes time to do it, and the lack of food quickly takes us out out of comfort zone).
With the help of regular daily fasting, you can learn to control your appetite and weight, adjust your diet, get rid of the harmful addiction to "seize" your problems.
Yes, any fasting, even with a minimum period, is a certain stress for the body. However, such a small stress turns out to be useful, because thanks to it, the body's defenses are activated, inflammatory processes are stopped, and pathological cell division is suspended, which we observe in the case of oncological diseases.
You should not get hung up on one-day fasting, because the body eventually gets used to it and reacts more restrainedly. As a prevention of the development of various health pathologies and a procedure that gives vigor and lightness in the body and thoughts, one-day fasting can be practiced for a long time. However, in this case, fasting on the water, as you get used to it, should be replaced with dry fasting, which will allow the gastrointestinal tract and the whole body to get a good rest and start self-healing processes.
So that one-day fasting does not become a big stress for you, you need to approach its preparation with all responsibility, think over interesting activities for the “hungry” day, and most importantly, get out of fasting correctly. The demand for a gradual exit from the fasting procedure is not accidental. Hunger and so is a certain stress for the body, but this stress is beneficial.
But eating in large quantities after a 24-hour refusal to eat will be a negative stress, and first of all for the gastrointestinal tract. The digestive tract, in response to heavy food or a large amount of it, can react with an upset stomach or stop it. In any case, this is a certain discomfort and lack of benefit for the body.
Some authors believe that the practice of one-day fasting brings not only benefits, but also harm. But is it possible to call harm the low effectiveness of one-day fasts in the fight against excess weight or increased appetite after the end of fasting, which, if desired, can be controlled?
Yes, if you conduct a trial daily fasting, you can notice a noticeable weight loss due to the removal of water and feces from the body. When you return to normal mode and nutrition, the weight is restored. But after all, we are not talking about single episodes of fasting, but about regular practices once a week. If you wish, you can conduct an experiment with one-day fasting 2 times a week, but practice shows that weekly fasting once a week and fasting for more than 3 days in a row are most effective if you practice daily fasting.
As for the increased appetite, then you can fight it by removing various temptations from the reach. It is clear that for the first time it will be difficult to endure a day without food, and then for another 2 days to somewhat limit yourself in food. But, according to the reviews of the “experienced”, it is always difficult the first 2-3 times, and then the body gets used to eating sparingly.
So, you need to be prepared that the first day of fasting will not go entirely smoothly. Possible complications, or rather unpleasant symptoms of one-day fasting can be called: headaches, nausea, dizziness, fatigue and drowsiness, the appearance of negative thoughts, irritability. In people with diseases of the stomach, hungry pains may appear (by the way, with longer fasting after 3-5 days, they disappear without harming the gastrointestinal tract). These symptoms, which are the consequences of stress, disappear fairly quickly as soon as you return to a normal diet.
For those who can hardly endure even a short-term separation from food and feel hunger very acutely, in order to avoid nausea and headaches, it can be recommended during the first procedures to drink not pure water once a day, but sweetened with honey or acidified with lemon juice. These components will not be able to greatly damage the healing of the body, since they themselves have a noticeable cleansing effect.
It is clear that in order to master the practice of one-day, and then multi-day fasting, you will need a lot of patience and perseverance. Therefore, if a person is not sure of the benefits of such an undertaking and does not set specific goals, it is not worth even starting, it is unlikely that the matter will be brought to an end.
Water fasting is divided into 2 types: Preventive and curative. Preventive can be practiced independently, for 1 to 7 days. Treatment lasts up to 3 weeks under the supervision of doctors.
For 6 years I try to fast a couple of times a month. During this time, I lost weight and almost do not get sick. There are useful habits and tricks that help to cope with hunger and survive these days. To make your first experience comfortable and without fainting, I will tell you about the rules and benefits that made fasting a part of my life.
Training
The first and most important thing is attitude. The purpose of fasting is a conscious cleansing and healing of the body, the transition to a quality standard of living. After a day on the water, pride in one's own willpower appears. Fasting for the first time - start with one day.
In order not to suffer from headaches, a couple of days before fasting, exclude: alcohol, fatty, fast food and overeating at night. Choose a day without running around and doing important tasks. Weekends will come when you can take a nap during the day to conserve energy.
The day before fasting, I do a yogic cleansing with salt water. For me, it is preferable to laxatives and enemas. To each his own, but it is necessary to cleanse the gastrointestinal tract so that during fasting there is no intoxication from toxins and toxins.
My diet the day before fasting. Oatmeal on the water for breakfast, nuts, dates and fruits for a snack. At 6 pm, a serving of buckwheat with milk.
Tuna salad for lunch
Planning dates, times and locations is just as important as fasting itself.
A day without food
In fact, I was fasting from 6 pm Thursday, all Friday until 9 am Saturday. It turned out 39 hours. The Thursday evening gap passed unnoticed, because on ordinary days I don’t eat after 6.
The hardest thing was to give up your favorite and familiar breakfast in the morning. But I planned the day to be busy and think less about food.
Yoga and contrast showers to stay in shape. By lunchtime, the feeling of hunger was gone. By evening, a feeling of weakness appeared, but there was still no desire to eat. It said that the day before the food was vegetable and light and there was no experience in fasting. Weakness overcame in a natural way - went to bed by 11 pm.
In order not to forget to drink water, I collect 3 liters in bottles for the whole day. I take small bottles with me on business.
One-day fasting as training before a longer distance. It expands the boundaries of human capabilities, trains the will and spirit
How not to break
Find cases that captivate you and leave no time to think about food. Work, self-care routines, or activities that involve fine motor skills help me. For example Lego, massages, making plans and goals for the month.
Baths and water procedures. Through the skin, along with sweat, toxins, toxins and excess fluid are additionally removed. But do not overdo it with the steam so that there is no dizziness. Another bath helps to warm up, because by the end of the day you start to freeze.
Walks in the open air leisurely pace, yoga, Pilates, reading or just relaxing are your companions on fasting days. Do not overestimate your capabilities - avoid strength and intense cardio loads.
Forums and groups willing to help with advice and support. When you realize that you are not starving alone, it becomes a little, but easier.
If you only drink water, you will hardly feel hungry. Drink more pure water. Otherwise, the stomach will start the digestive processes and there will be an acute feeling of hunger.
Artem Khachtryan
Head physician, vegetarian
Keep yourself occupied with business or entertainment so that time does not drag so treacherously slowly.
The right way out of fasting
During the exit from fasting, the cleansing of the body continues. It depends on the acceleration of metabolism and the restoration of intestinal microflora on the usual diet, which is why the exit is so important.
Follow the exit rules for the same number of days as you were starving. Act with spacing. The morning after fasting is the most beautiful. One feels cheerfulness and lightness in the whole body.
The key effect after fasting is the craving for simple and healthy food. On this day, the basis of the diet is vegetables, fruits and cereals. The body itself prefers plant foods. Listen to him and watch your portions.
I have a standard way out of fasting. A glass of warm water, after 15-20 minutes a glass of freshly squeezed diluted carrot-apple juice. After - oatmeal on the water
How not to harm
Fasting is not a panacea and there are diseases in which it cannot help. Consult with your doctor and review the list of diseases in which fasting is contraindicated.
There is no point in starving yourself if the next day you rush to eat. This will cross out the results and will be a strong blow to digestion. Therefore, you need to approach fasting with a clear understanding of why and knowledge of the rules.
Fasting is the shortest way to restore health, rejuvenate the body and purify the soul
What else the experts say
Received the Nobel Prize in Physiology or Medicine for autophagy in 2016. Osumi proved that due to hunger, the body starts the process of self-devouring cellular debris, bacteria and viruses. It receives raw materials for work by destroying old cells, which once again proved the benefits of fasting for humans.
Yoshinori Osumi
Molecular biologist
Author of the book Fasting for Health. Nikolaev has been studying the positive effects of hunger on hypertension, diabetes, arthrosis, ulcers, gastritis, asthma, obesity and other diseases for ten years. The scientist called his method unloading dietary therapy (RDT), so as not to frighten science and the people in the post-war years with the terrible word “hunger”.
Yuri Nikolaev
Psychologist, Doctor of Medical Sciences
Promoted the benefits of fasting in the 50s in America. In the book “The Miracle of Fasting”, he tells by his own example how he starved once a week and 4 times a year refused food for 7 days. He died at the age of 81, but not of old age. He was hit by a giant wave while surfing off the coast of Florida.
Paul Bragg
Healthy lifestyle promoter
Starvation is a powerful stress for the body. It activates a protective reaction, stimulates renewal and rejuvenation
How the body reacts
The reasons for fasting can vary. My main goal is a lean and healthy body. Let me tell you about how fasting affects me:
- The obvious result of fasting is weight loss. Even in one day, puffiness and stomach go away. By weight about 500-1200 grams. This is not fat, and the next day there will be an increase, but this difference motivates not to give up.
- Six years ago I had acne on my face. I treated the rashes with hormonal pills and creams, but this did not help. For a year, practicing fasting, the skin of the face became smooth, acne disappeared. A healthy complexion and a blush appeared.
- Transition to proper nutrition. There is no desire to eat sweets or break into fast food. For me, this is the biggest bonus, given that I have a sweet tooth.
- I endure illnesses and colds more easily. I do not drink pills and antibiotics, the body itself copes with the virus in 2-3 days.
- A year later, headaches, which used to be chronic, stopped.
- I realized that the body does not need as much food as we used to eat. The feeling of fullness comes in time.
For 39 hours of fasting, 1100 grams of excess fluid and toxins were removed.
As much as possible, I managed to stay on the water for 3 days, after which I did not want to return to it for another six months. Now I fast once every 2 weeks, but every month. Physically and psychologically, it’s easier, and the effect of weekly fasting for a year is equivalent to a long one.
The frequency of fasting depends on the timing. More days on the water - longer breaks between unloading
memo
Set a specific goal that you want to achieve through fasting. Tune in to cleanse and unload.
Do not skip the preparation and exit stages. Your well-being and the result of fasting depend on them.
Drink plenty of clean water on fasting days. The more and more often you drink, the more intense the cleaning.
Regular rejection of food is a powerful help for cleansing and healing the body.
Try to make intermittent fasting a habit.
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