Symptoms That Indicate You Should Stop Fasting
Every individual looking forward to losing weight intends to fast until they shed those excess pounds. But not all can go through the fasting phase smoothly. If you are on a fasting spree and notice any of the following symptoms, you need to stop fasting:
Dizziness Loss of consciousness Nausea and vomiting Diarrhea A burning sensation in the stomach Chest pain or stomach pain Menstruation
Once you regain your energy, you can get back to fasting. The following tips will help you ensure you fast safely.
How To Fast Safely
1. Stay Hydrated
Individuals on a fast are likely to feel dehydrated. About 20 to 30% of the body’s fluid requirements are met through food, and fasting can alter this (1). Hence, it is important that you drink lots of water and stay hydrated while fasting.
2. Restrict Your Calorie Intake
Fasting usually involves staying away from all foods/drinks for a period. However, instead of eliminating all sources of food, you can reduce your calorie intake on the days of fasting. This way, you will only consume 25% of your daily calorie requirements for two days a week to facilitate weight loss (2).
3. Do Not Feast While Breaking The Fast
As tempting as it may be to feast on all your favorite savories while breaking your fast, you should not do so. Feasting on a lot of food can leave you feeling instantly bloated and tired. It can also slow down the weight loss process as it will reduce the calorie deficit (3).
4. Keep The Exercises Mild
When you are on a diet, your body runs low on energy. Hence, keep your exercises mild. Indulge in strenuous workouts only on the days you aren’t fasting. As your body gets used to exercising, you can gradually start trying out high-intensity workouts to increase the utilization of the stored fat in your body (4).
5. Take Additional Supplements
When you fast, you tend to miss out on a lot of nutrients essential for your body. People on a diet are deficient in a number of nutrients – including calcium, iron, and vitamin B12 (5). You can make up for these deficiencies by taking a nutritional supplement after consulting your healthcare provider.
6. Eat Whole Foods During Non-Fasting Days
It is important you eat whole foods on non-fasting days. This not only prevents deficiencies but also cuts the risk of severe illnesses like heart disease and cancer (6).
7. Eat More Protein
Consuming more protein is a necessity not only while working out but also when you want to lose fat and build muscles. Increase your intake of protein-rich foods like chicken, eggs, cheese, fatty fish, and nuts during the period you are not fasting (7). Can fasting cause diabetes and damage the pancreas? Jesse Feder, Clinical Dietitian at the Memorial Regional Hospital, says, “While fasting will not directly cause diabetes, there is limited evidence showing that it may damage pancreatic cells and inhibit proper insulin production. This can contribute to the development of diabetes. However, it is also important to note there is also evidence showing that fasting can help the pancreas regenerate healthy cells and improve insulin production. At the moment, this topic needs further investigation.” Can fasting cause Insomnia? Jesse says, “Insomnia or trouble sleeping is one of the most common side effects when you begin fasting. However, after about 1–2 weeks, your sleep will improve. As far as the science goes, fasting typically reduces your insulin levels while increasing melatonin. This can help make you feel calm and sleepy before bed.” He adds, “Orexin-A, a neurotransmitter linked to alertness, has been shown to be reduced at night in those who fast and increased during the day. It is important to note that prolonged fasting may lead to an increase in the level of cortisol, the stress hormone. This may eventually make it more difficult to sleep or make you feel not well-rested. This is why I recommend only short-term or intermittent fasting if you want to go that route.” Is it normal to throw up while water fasting? Throwing up or vomiting is one of the many indicators that you need to give fasting a break for some time. Hence, if you throw up on a water fast, it is best to start eating something until you are healthy enough to continue fasting. When should I quit water fasting? If you experience any symptoms like vomiting, nausea, dizziness, loss of consciousness, diarrhea/constipation, or abdominal pain, you should stop fasting immediately. Can fasting make you sick? Yes, fasting can cause dehydration, which may lead to other undesirable consequences. Is it safe to fast for 3 days? You can fast safely for 2-3 days without experiencing any adverse health effects (8). But, we suggest you prepare your body for water fasting by consuming fewer foods on the days prior. What not to eat after fasting? You should not binge on junk foods or other saturated foods after fasting. This may affect your weight loss progress by disrupting the calorie deficit you have created. Who all should not fast? People with diabetes, cardiac, or renal problems or on medicines for any medical conditions should avoid fasting. Pregnant and lactating women should also avoid fasting. How long does your body take to start burning stored fat while fasting? Factors like body weight and the type of fasting affect how long it takes to burn body fat. But, in general, your body is estimated to start burning body fat after 12 to 48 hours of fasting. What is considered long-term fasting? Fasting from 5 to 21 days is considered long-term. Do ensure to consult your doctor before you take up fasting. They can give you further information based on your body type and current health status. Why do legs hurt when fasting? Lack of adequate nutrient intake and low consumption of water during fasting can lead to electrolyte imbalance and dehydration. This results in sore muscles and pain in the legs.
