Dieting of Fasting?
Fasting is the voluntary abstinence from either all food, or certain types of food or drink for a period of time. It is an activity that is present in all cultures and religions. The fast may last for days at a time or for fixed periods of time during the day. It may or may not preclude the intake of water.
Eating is a voluntary activity, and all fasting is not religious. It may be political, to pressurize leaders into taking or reversing certain decisions. It is possible to “fast to death,” if there is no outside interference, like the freedom fighter Jatin Das, or go on for as long as 116 days (world record) by Bhagat Singh. Such prolonged denial of food requires tremendous will power and motivation.
Medically a 8-12 hour fast is required before doing certain tests like estimating the “fasting” blood glucose level or evaluating the lipid profile. This is because the digestive process is over in 3-5 hours. After an overnight fast the body reveals the true biochemical values. Fasting is required before anaesthesia to prevent aspiration of food during surgery.
Fasting may be a part of holistic healing, to naturally “detoxify” the body. Toxins from food and the environment are stored in body fat. Fasting makes the body breakdown the fat for energy theoretically ridding it of these toxins. There is no controlled scientific study to back up this claim. The body is actually efficient at detoxifying itself through its natural cleansing organs the liver, kidney and lymph nodes.
There is a theory that fasting for 3 days destroys the white blood cells (WBC). A whole new generation of is released when the fast is over, boosting the body’s immunity. Again, this is not proven.
The body reacts to the absolute deprivation of food during fasting by going into a “starvation mode”. It suddenly realizes that food is no longer available. (As humans evolved there were periods of famine. The ones who survived were genetically able to withstand this food deprivation).The metabolism slows down and the body tries to conserve energy and hoard fat. Energy is utilized mainly for vital functions. Fasting does reduce the appetite, but once the fast is over the body reverts to normal. To make up for lost days, the appetite may rest itself to a higher level. The lost weight regained and a little extra may be added to withstand the next “famine”.
Fasting should not be undertaken by children, pregnant or lactating women, those with diabetes or on medication for other diseases.
Once you have decided to go on a fast:
· Decide the number of days. If it is for the first time, 2-3 days is sufficient. If you have done it several times before, 7-10 days is probably optimal.
· You may feel weak and have trouble concentrating on work, driving and other activities so pick a time when you do not have to do these things.
· Drink plenty of water, preferably with a pinch of salt.
· Do not exercise while fasting as you may feel lightheaded or even worse collapse.
· Breaking the fast should be done gradually. Liquids like juice or butter milk should be taken first. Later fruits and vegetables should be added to acclimatize your body to food once again. Starting with a heavy meal may produce abdominal pain and discomfort.
Dieting and fasting are two different things. Dieting is the voluntary reduction of the type and quantity of food eaten. It may be for medical reasons. The diet may have been restricted for diabetes, kidney or liver disease, food intolerance for certain items (milk, peanuts) or for certain inborn errors of metabolism. Most people diet voluntarily, in an attempt to rid themselves of excess weight.
There are several popular diets. Some restrict one or other items in the food chain completely. Others provide “shakes” as substitutes for meals. These diets are not sustainable in the long run. The weight gradually returns. Skipping a meal a day and then controlling the amount eaten at the next does result in gradual weight loss. This method is called the “eat stop eat” diet. It requires tremendous self control. The down side is that people often overeat to compensate for the missed meal. They feel that the “little extra “is justified.
Eating three meals a day and snacking twice a day is also healthy. To avoid overeating, try serving the portions on a quarter plate instead of a regular one. Do not take a second helping even if some food falls off. Appease hunger pangs with a few nuts or a fruit.
Ideal body weight can be achieved with mild under nutrition without fasting or fad dieting. Eat till the hunger pangs go away and not until you are full. This combined with exercise will extend your life span and reduce the incidence of lifestyle diseases and cancer.
Dr. Gita Mathai
The writer is a paediatrician with a family practice at Vellore.If you have any questions on health issues please write to
yourhealthgm@yahoo.co.in
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