FASTING SAFELY
By now I hope that you have an open mind to the many benefits of fasting and that you’re excited about giving it a go. If you’ve read this book and are still trying to decide if, when, or how to give fasting a try, remember that you’ll only ever truly “get it” by trying it for yourself.
Before you launch headlong into your new fasting lifestyle, here are a few words of caution. Although fasting has been around for millennia, the science on how and when to fast is in its early stages. For example, there’s very little research on how fasting affects fertility.
There are some people who should avoid fasting completely, some who should seek medical advice first, and some situations where it might not be right for you. Fasting isn’t something that you should just jump into, and it doesn’t suit everyone.
WHEN NOT TO FAST
You should avoid fasting if any of the following apply:
•You are pregnant, breastfeeding, or actively trying for a baby (it’s okay to fast if you’re getting your body ready to conceive, but please don’t consider fasting if there’s any chance you could already be pregnant).
•You have ever experienced an eating disorder.
You should seek medical advice first if any of the following apply:
•You have a long-term medical condition such as cancer, diabetes, ulcerative colitis, epilepsy, anaemia, liver, kidney or lung disease.
•You have a condition that affects your immune system.
•You are on medication, particularly medicines that control your blood sugar, blood pressure or blood lipids (cholesterol).
POSSIBLE SIDE-EFFECTS AND HOW TO MANAGE THEM
As we learnt earlier in the book, fasting may make you feel a bit “yucky” at first. Many juice fasters experience headaches through caffeine withdrawal, and feeling hungry is natural when you first try a fast. These effects don’t usually last long, and most people find that they’re outweighed by the positive effects of fasting.
More serious side-effects may include:
•Dehydration or over-hydration.
•Feeling dizzy or light-headed.
•Extreme fatigue.
•Nausea or vomiting.
•Insomnia.
•Irregular periods.
Always err on the side of caution and stop the fast if you don’t feel well. You can minimize the risk of some side-effects by approaching the fast safely.
TOP TIPS:
•It’s really important that you follow the nutrition rules (see the “Nutritional Rules for Fasting” chapter), and make sure that you sip fluids throughout the day.
•When it comes to water, there can be “too much of a good thing” – don’t guzzle gallons of water to overcome your hunger as there’s a risk that you’ll over-hydrate.
•Eating the right kinds of food – by that I mean “real” food not fake food – will help you to avoid light-headedness caused by temporary dips in blood sugar. Fluid and the fibre from fruit, vegetables and whole grains will help keep your bowels regular too.
•Keep a diary when you first start fasting. Noting down what and when you’ve eaten and any symptoms you experience, can help you tailor the fast to suit you better.
•If you experience dizziness, have a light snack or a small glass of juice and notice if it makes you feel better.
•Ongoing tiredness or conversely difficulty getting to sleep, or a dramatic change in your menstrual cycle may be signs that fasting isn’t for you.
•Levels of the stress hormone cortisol do tend to rise alongside a fast, but it’s thought that this only happens if the fast lasts longer than around 18 hours after stored carbohydrate in the liver has been used up. So, if you’re under a lot of stress, a shorter fast may be preferable for you than a full day at a time.
•Finally, there’s a lot to be said for common sense. No one knows your body better than you do. If it doesn’t feel “right”, listen to your body and either adjust your approach or stop. It may simply be that you need to make some more general improvements to your eating habits before your body’s ready to try fasting. Successful fasting takes some trial and error – it’s not all or nothing. You may need to try and stop a few times before you find the method that suits your body. Even if fasting isn’t for you, you can still use the recipes and snack ideas in this book to help you lose weight or benefit your health. Simply fit the meal frequency to your lifestyle.
•If you need extra support, visit www.amandahamilton.com for personalized plans and daily tips on making fasting work for you.