THE BENEFITS OF FASTING
Fasting is not something that most of us ever think about – food is everywhere and in all likelihood right now you’re within striking distance of an emergency skinny latte and a muffin. Now I love food as much as the next person, so what I find great about fasting is that it’s as much about eating delicious things as it is about abstaining. And there are none of the harmful effects you get from following crazy diets or popping pills, because fasting provides a natural high, an inner boost that works with your body, not against it.
When I first learned about fasting, it was in the context of an invitation to join an intensive meditation retreat in the Himalayas. In fact, I only stumbled across meditation in a foggy, end-of-yoga-class kind of way (and usually ended up snoring!). By contrast, I’d always been fascinated by the inner poise of people who did yoga. I didn’t just envy their lithe bodies – I wanted their unshakable contentment and smiling eyes. How did they manage to waft around so effortlessly and have boundless energy for eye-watering yoga moves? And they all seemed to look incredibly youthful and naturally glowing. What was their secret? Whatever it was, I had to have it. So, as you do when you are childless and too young to care about a job and responsibilities, I gave up a regular salary and sold my worldly possessions to enjoy an alternative (and rather late) gap year in an Indian ashram where I planned to study yoga and meditation. Admittedly, it was the thought of becoming supple and slender rather than discovering nirvana that sweetened the deal for me. As it happened, one of the simplest techniques I learned over those intensive months has become one of my most important life lessons for mind and body – how to fast.
Like a lot of things that are amazingly good for you, such as yoga, fasting has been around for donkey’s years. Most of the major faiths around the world incorporate some form of fasting within their religious practice. So whilst fasting might sound shocking to those indoctrinated by the mantra of breakfast, lunch and dinner, it was a way of life for our Palaeolithic ancestors, and even now it’s something that yogis and millions of people of the Muslim, Mormon and Jewish faiths do regularly. My version of fasting, however, has got nothing to do with religion. It’s true that fasting often brings clarity of mind but, as I hope you’ll discover for yourself, it’s what it does to the body that’s truly extraordinary.
Fasting adds years to your life and life to your years. It’s undoubtedly an excellent way of shifting the pounds and can help to change your shape. But, as you’ll discover, it helps your body work better on the inside, too. One of the amazing proven side-effects of fasting is that it’s anti-ageing at a cellular level, which is the only place that really counts. This inside-out approach really can help to create a glowing beauty from within. This is because fasting gives your body a break and a chance to catch up on its inner “to-do list”. By allowing your body to have more of what it needs and less of what it doesn’t, you put less strain on your body’s resources and have more time to do the maintenance.
Fasting is so easy, you really can’t fail. In fact, it’s something we all do already – breakfast, quite literally, is breaking a fast of around 12 hours. And let’s not forget one of the best things of all – if you “do” fasting properly (there are several techniques to choose from and by the end of the book you will discover which one suits you), you can finally give up on the endless hamster wheel of weight loss and gain that sees otherwise sane and successful people becoming slaves to whatever dieting fad happens to be the flavour of the month. I know the pain of that world because I existed in it for so long. I also know how good it feels to be free of it.
FASTING VERSUS OTHER WEIGHT-LOSS APPROACHES
It’s time to stick my neck out. I’d go as far to say that I see fasting as the future of weight loss. The diet industry is just that – an industry – and a great many consumers have woken up to the fact that they have been sold a dummy. As any seasoned dieter knows, behind the hype and celebrity following, many trendy diet plans are just plain silly and impractical.
Long-term calorie restriction, the backbone of traditional weight loss, can make you prone to weight gain. Not only that, the nutritional aspects of many commercially savvy weight-loss plans are at best borderline, and at worst downright dangerous. The fact that one of the largest dieting companies in the world is owned by a confectionery company illustrates (to me at least) that the industry behind dieting and the promise of weight loss may need a bit of a shake-up.
Fundamentally, fasting for weight loss is all about nutrition. When you do eat, you must eat well. When you’re fasting, there’s no cutting out of major food groups such as carbohydrates or essential fats. In this book you’ll find lots of information about what to eat when you adopt a fasting regime, rather than simply calculating when you don’t eat. In fact, nutrition is even more important when you’re fasting since you’re eating less overall.
If I’m right and fasting becomes the next big thing in dieting, what will happen? Well, fasting is already rapidly gaining in popularity and when a trend begins – particularly a global trend – newspaper headlines don’t necessarily get all the facts right. And when a trend imbibes the collective consciousness, particularly in weight loss, you can guarantee that money-wasting gimmicks will follow. Therefore, as part of your induction into the world of fasting, I’ll be giving you a gimmick-free tour of the scientifically backed benefits of fasting for weight loss, longevity and performance.
Every piece of advice in this book is sound and practical. In my research I’ve discovered that in order to achieve the best results, fasting techniques should be subtly different for women and men, and different again if you’re using fasting to enhance performance. Whilst science acts as the perfect signpost, we’re all unique – biologically, physically and emotionally, and ultimately it remains your job and your job alone to turn evidence into action.
Even with the greatest advances, there are certain things that science, or nutrition for that matter, can’t explain fully but I will nevertheless attempt to describe how fasting may make you feel more connected and happier in yourself. Fasting, more than any other nutrition or diet approach, can help you to reset your attitude and recognize the difference between physical hunger and appetite. Slowing down your eating can make the experience as much a “mental break” as a physical boost. Indeed, fasting has been used for centuries as a method of mental and spiritual purification. It’s like setting a part of you free again.
THE SCIENCE ON FASTING
The scientific studies on fasting focus largely on alternate-day fasting and on prolonged periods of fasting. Much of the scientific research is done on animals rather than on humans – mainly because it’s considered unethical to starve people for no reason! However, the evidence that is out there about the benefits of fasting is just so compelling and exciting that it’s worthy of a few minutes of your attention (and I’ll be busting several dieting myths along the way).
The following are a few highlights from the science of fasting that we’ll explore in the forthcoming chapters:
FASTING FOR WEIGHT LOSS
•It might seem counter-intuitive, but intermittent fasting could help you get your hunger under control. This is partly because of its effects on your hunger hormones, and partly because it helps you to learn the difference between physical and emotional hunger.
•Forget what you’ve been told about regular meals boosting metabolism – studies show that people who are overweight tend to snack more often.
•Fasting is just as effective as traditional diets for losing weight, but might be easier to stick to and less likely to slow your metabolism – perfect if you want to lose that last bit of stubborn flesh.
•If you’re stressed, and troubled by weight around your middle, shorter fasts may be better at tackling belly fat than longer ones.
FASTING FOR HEALTH
•Fasting – especially in combination with eating less protein – acts like a “spring clean” for the body by switching on a cellular mechanism called autophagy and by reducing the levels of a hormone called insulin-like growth factor (IGF-1) that can send cell growth out of control.
•Regular juice fasts may deliver potent anti-ageing benefits without you having to cut out food completely.
•Whichever fasting format you choose, it’s likely to reduce inflammation – good news for conditions such as eczema, asthma and arthritis.
•Contrary to the popular belief that sugary snacks are “brain food”, fasting may help adults to concentrate better. It could even help to build new brain cells.
FASTING FOR WOMEN AND FOR MEN
•The effects on blood sugar control seem to be different in women and men. Studies suggest that fasting improves men’s blood sugar control, but may not have a beneficial effect on women’s.
•Most women know that adopting any new healthy habit is generally more challenging the week before their period starts. So my advice is to go easy that week. Your nearest and dearest will be thankful too.
•For a woman, the best time to try fasting is a few days after the start of a period. Once you’re used to it, fasting could help to quash PMS cravings.
•When it comes to the overall impact of fasting on menstrual cycles, we only have animal studies to go on, and the effects aren’t clear. However, any improvements in overall diet usually go some way to helping with any menstrual problems – so make sure you pay as much attention to what you do eat as you do to what you don’t eat. If you notice any negative changes, or have lost weight to the point where your periods become disrupted, stop fasting.
FASTING FOR GYM BUNNIES
•Doing weight training while fasting can help your body build more muscle.
•If you favour cardio workouts, training while fasting can help your body learn to tap into its fat stores more intensively – but it’s not such a good idea to run a race without eating beforehand.
•Again, there are gender differences – men tend to build muscle so long as they work out before their main meal, whereas women seem to respond better to training after a meal.
HOW TO USE THIS BOOK
The book is split into four parts. It’s designed to give you an overview of the history and science of fasting, but more importantly there’s lots of practical information to help you make fasting work for you. Whether you’re simply interested in finding out a bit more about fasting, are contemplating giving it a try, or are already a regular faster looking for meal ideas and support, there’s something here for you.
THE SECRETS, SCIENCE AND INCREDIBLE BENEFITS OF FASTING
Here’s where we get into the science and benefits of fasting. You’ll learn about my own experiences with fasting, and read the stories of people who have successfully used fasting to improve health conditions, lose weight, and get fitter. You can read it all in one go, or dip into the topics that interest you most.
MAKING FASTING WORK FOR YOU
In this section, you’ll learn how to make fasting work for you and your lifestyle and discover the things you should think through before getting started. I’ll help you decide which method will suit you best, from a short-term juice fast to a twice-weekly low-calorie day, to skipping one meal a day. You’ll also learn how to get into the right state of mind to begin your first fast.
PUTTING FASTING INTO PRACTICE
This is where we get really practical. I’ll provide you with lots of useful information on exercise and nutrition. After all, one of the most important messages you’ll hear throughout the book is that when you do eat, you must eat well. Here, I also detail what to expect on your first fast and when fasting simply isn’t a good idea.
FASTING PLANS AND RECIPES
And finally, here you will find day-by-day plans and delicious, nutritious recipes that make fasting as easy as possible!