Looking for a tailored diet program? Contact us today.

Are you ready to embark on a transformative journey in the month of February? 

We’re about to share a the experience of fasting together for three weeks to explore the remarkable benefits of fasting for the well-being of our bodies and the rejuvenation of our metabolisms.

This a month to be dedicated to nurturing your body, cleansing your system, and hitting the reset button on your metabolism. 

It’s a concept that has gained popularity in recent years, and for a good reason. Fasting isn’t just about deprivation; it’s about giving your body the chance to heal, repair, and thrive.

Fasting in February is not just a fad or a crash diet.

It’s a holistic approach to wellness that allows you to reconnect with your body, understand your relationship with food, and unlock your body’s innate healing mechanisms.

Whether you’re a seasoned fasting enthusiast or a newcomer to this intriguing practice, this month promises something for everyone.

Let’s learn more about why, how it works and how to use fasting to care for our bodies.

Related Topics

• Holistic HealingDiet and Nutrition
• Transformational coachingTransformational Coaching
• How detoxing has changed my life by Mandy KeillorHow detoxing has changed my life

In this post we will explore:

• The health advantages and science of fasting.
• Various fasting methods.
• Reasons why fasting may not be right for your body.
• What your can eat or drink on a fast.
• Practical tips to help you navigate this exciting journey safely and effectively.

We will also provide you with a sample Three Week Fasting Schedule (+ an extra bonus week!) to guide you through so that you can make the most of your Fasting in February experience. 

Ready to step into a healthier, revitalised version of yourself this month?

10 top health advantages of fasting

Fasting can offer signifcant advantages for your physical and mental wellbeing.

Here are ten potential benefits of fasting:

• Weight Loss: Fasting can create a calorie deficit, leading to weight loss. When you abstain from food, your body uses stored fat for energy, helping you shed excess weight.
• Improved Insulin Sensitivity: Fasting can enhance insulin sensitivity, making it easier for your body to regulate blood sugar levels. This is especially beneficial for individuals at risk of type 2 diabetes or those looking to manage their blood sugar effectively.
• Cellular Autophagy: Fasting triggers autophagy, a process where your body cleans out damaged cells and regenerates healthier ones. This may protect against diseases and support cellular health.
• Enhanced Brain Function: Some studies suggest that fasting can boost brain function, improving focus, concentration, and mental clarity. Intermittent fasting, in particular, has been associated with enhanced cognitive abilities.
• Heart Health: Studies show that fasting can improve cardiovascular health by reducing risk factors such as high blood pressure, cholesterol levels, and triglycerides. It may also reduce inflammation, which is a key contributor to heart disease.

• Longevity: Animal studies suggest that fasting might increase lifespan by promoting cellular repair and reducing the risk of age-related diseases. While more research is needed in humans, fasting’s potential link to longevity is a subject of ongoing interest.
• Immune System Support: Fasting may stimulate the production of white blood cells and boost the immune system. It can also help reduce inflammation, which is crucial for immune function.
• Digestive Health: Fasting gives your digestive system a break, which can promote better gut health. It may alleviate digestive issues, improve nutrient absorption, and support a balanced gut microbiome.
• Improved Fat Metabolism: Fasting encourages the body to use stored fat for energy, promoting better fat metabolism and helping reduce body fat percentage.
• Psychological Benefits: Fasting can have positive psychological effects, including increased self-discipline, improved mindfulness, and a sense of accomplishment. It can help break unhealthy eating patterns and reduce cravings for processed and high-calorie foods.

It’s important to note that fasting may not be suitable for everyone, and its advantages and results can vary from person to person.

Always consult with a healthcare professional or nutritionist before starting any fasting regimen, especially if you have underlying health conditions, are pregnant, or taking medications.

Fasting should be approached safely and with a well-structured plan to maximise its potential benefits while minimising potential risks.

Five common methods of fasting:

Fasting comes in various forms, each with its unique approach and benefits.

1. Intermittent Fasting (IF):

Intermittent fasting is one of the most popular fasting methods and involves cycling between periods of eating and fasting. The fasting windows can vary, but common approaches include:

• • 16/8 Method: Fasting for 16 hours and eating during an 8-hour window.
  • 5:2 Diet: Eating normally for five days of the week and restricting calorie intake to around 500-600 calories on the remaining two non-consecutive days.
  • Alternate-Day Fasting: Alternating between days of regular eating and days of very low-calorie or no-calorie intake.

2. Water Fasting:

Water fasting involves abstaining from all food and consuming only water for a specified period, which can range from 24 hours to several days.

Water fasting is considered one of the most challenging forms of fasting and should be done with caution, as it can have significant effects on the body’s electrolyte balance and nutrient levels.

We do not recommend that you try water fasting without professional help and guidance to support you.

Book a consultation for your detox program

3. Extended Fasting:

Extended fasting typically involves fasting for a more extended period, often beyond three days. Popular options include:

• • 3-Day Fasting: A shorter extended fast that may still offer benefits like cellular autophagy and metabolic reset.
  • 5-Day Fasting: A moderate extended fast that can provide deeper cellular benefits and improved insulin sensitivity.
  • 7-Day or Longer Fasting: Longer fasts are more intense and should only be undertaken with careful planning and supervision. They may be done for therapeutic purposes or under medical supervision.

4. Time-Restricted Eating:

Time-restricted eating limits your daily food intake to a specific time frame, often aligning with your body’s natural circadian rhythm.

For example, you might eat all your meals within a 10-hour window during the day and fast for the remaining 14 hours.

This approach can be less restrictive than some other forms of fasting.

5. Partial Fasting:

Partial fasting involves reducing calorie intake to a fraction of your usual consumption on specific days or during certain meals.

For instance:

• • The 5:2 Diet: As mentioned earlier, it involves consuming very few calories (around 500-600) on two non-consecutive days each week while eating normally on the other days.
  • The Fast-Mimicking Diet: A diet that restricts calorie intake to a specific low level for a few days while still providing essential nutrients. It aims to provide some of the benefits of fasting while allowing for some food consumption.

Fasting safely

https://youtube.com/watch?v=h9tDK7-1MN4%3Ffeature%3Doembed

Dr Mindy Pelz is one of our favourite experts on fasting to read and listen to. Here she speaks about why you maybe should stop fasting or shouldn’t fast.

It’s essential to choose a fasting method that aligns with your health goals, lifestyle, and individual needs. Before starting any fasting regimen, consult with a healthcare professional or a registered dietitian to ensure it’s safe and appropriate for you, especially if you have underlying health conditions or specific dietary requirements.

Contraindications of fasting

Fasting can have several potential benefits for many people, but it’s not suitable for everyone.

Certain medical conditions and circumstances can make fasting unsafe or unadvisable.

Here are some common contraindications of fasting:

• Eating Disorders: Individuals with a history of eating disorders, such as anorexia nervosa or bulimia, should avoid fasting, as it can trigger unhealthy behaviors and exacerbate their condition.
• Pregnancy and Breastfeeding: Pregnant or breastfeeding women should not engage in fasting, as it can deprive both the mother and the baby of essential nutrients needed for proper growth and development.
• Malnutrition: People who are already underweight or malnourished should avoid fasting, as it can worsen their nutritional deficiencies and lead to serious health consequences.

• Medical Conditions: Fasting may be contraindicated for individuals with certain medical conditions, including:

Diabetes: Fasting can affect blood sugar levels, and people with diabetes should only fast under medical supervision.

Cardiovascular Disease: Fasting may increase the risk of electrolyte imbalances and arrhythmias in individuals with heart conditions.

Kidney or Liver Disease: Fasting can put additional stress on these organs and may be harmful to individuals with these conditions.

Gastrointestinal Disorders: Conditions like ulcers, gastritis, or Crohn’s disease can be exacerbated by fasting.

Mental Health Issues: Fasting can negatively impact mood and mental well-being, making it problematic for individuals with certain mental health conditions.Contact us if you need holistic health care advice

• Medications: Some medications require food for proper absorption or can have adverse effects on an empty stomach. Fasting may interfere with the effectiveness of these medications, so it’s essential to consult a healthcare provider before fasting.
• Age: Children, especially those going through growth spurts, and the elderly may be more vulnerable to the negative effects of fasting due to their nutritional requirements.
• High Physical Activity: Individuals engaged in strenuous physical activity or athletes may find fasting adversely affects their performance and recovery.

What can you eat during fasting?

It’s crucial to remember that the permissibility of certain beverages can vary depending on the specific fasting method you’re following and your individual goals. For example, intermittent fasting often allows for the consumption of non-caloric beverages like water, tea, and black coffee, while extended fasting or religious fasting may involve stricter dietary restrictions.

During a fasting period, the goal is to abstain from most or all calories, but there are some exceptions depending on the type of fasting you are doing.

• Water: You can and should drink water during most fasting regimens to stay hydrated. Water is essential for overall health and helps you feel full, reducing the sensation of hunger.
• Black Coffee: Black coffee, without added sugar or milk, is usually allowed during fasting periods. Coffee may help curb appetite and provide a small energy boost due to caffeine.
• Tea: Herbal teas or plain green tea (remember green tea also contains caffeine), again without sugar or milk, are generally acceptable during fasting. These can provide hydration and may have some appetite-suppressing effects.
• Non-Caloric Beverages: You can consume non-caloric beverages like plain sparkling water or flavored sparkling water (without added sugars) but with mint leaves or lemon slices.
• Electrolytes: During extended fasts, particularly those lasting 24 hours or more, you might consider taking electrolyte supplements or consuming electrolyte-rich beverages to maintain electrolyte balance. This can help prevent potential issues like muscle cramps or dizziness.
• Bone Broth: Some people include bone broth in their fasting regimen because it is low in calories and provides essential nutrients like collagen and electrolytes. However, it is not suitable for strict water fasting.

https://youtube.com/watch?v=8bjv1DBJmWg%3Ffeature%3Doembed

What Minerals Deplete When You Fast? by Dr Mind Pelz

Three Week Sample Fasting Schedule

This Three Week Fasting Schedule combining Intermittent Fasting (IF) a 24 Hour Fast as well as a 5:2 Restricted Calorie Diet can be an effective guide to improving metabolic health, promoting weight loss, and getting to experience the benefits of fasting. 

Week 1: Intermittent Fasting (16/8 Method)

• Days 1-7: Start with a 16-hour fasting window and an 8-hour eating window each day. For example, you might eat between 12:00pm and 8:00pm and fast from 8:00pm to 12:00pm the next day. During your eating window, focus on balanced, nutrient-dense meals.

Note:  If you are struggling with the 16-hour fasting window change it to 12 or 14 hours and extend when you feel it works for your body.

Week 2: Intermittent Fasting (16/8 Method) with 5:2 Restricted Calorie Diet

• Maintain the 16/8 intermittent fasting schedule for five days of the week. On two of the other days – non consecutive, restrict your calorie intake to around 500 to 600 calories. Make sure to stay hydrated and consult with a professional you need help to know how to do this properly.

Week 3: Intermittent Fasting (16/8 Method) with One 24-Hour Fast

• Maintain the 16/8 intermittent fasting schedule for six days of the week and on one of the other days, choose a 24-hour fasting period, such as fasting from dinner one day to dinner the next day. Make sure to stay hydrated and again seek healthcare or dietitian professional help if you need support.

Optional extra week or 48 hour fast!

Want to keep going, try a 48 hour fast?

Week 4: Intermittent Fasting (16/8 Method) with One 48-Hour Fast

• Continue the 16/8 intermittent fasting schedule for six days of the week. On one of these days, attempt a 48-hour fast. Start fasting after dinner and continue through the next two days, breaking your fast with a light meal on the evening of the second fasting day. Ensure you are well-prepared, well-hydrated, and consult a healthcare professional if you have any concerns.

Recovery and Reflect

• Days 29-30: On these two days, return to a standard 16/8 intermittent fasting schedule to allow your body to recover from the extended fasts and reflect on your fasting experience.

Listen to your body and adjust the schedule if you experience significant discomfort or if it doesn’t align with your individual needs.

Remember that fasting should always be approached with caution and under professional guidance, especially when extending fasting periods beyond 24 hours.

Throughout this fasting schedule, prioritise staying hydrated by drinking water, herbal tea, or black coffee during fasting periods. Enjoy, learn and be mindful of your body all the way!