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Symptoms That Indicate You Need To Stop Fasting + How To Fast Properly
Fasting isn’t for everybody.
Do you recall listening to this from people who went on a crash diet,
only to give in all too soon? Has this made you wonder about the
possible side effects of fasting?
In this article, we will discuss
the safe ways to fast without compromising on your health. You will
also familiarize yourself with the symptoms that indicate you need to
give fasting a break.
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).
These
tips can help you fast without incurring the risks. Also, we suggest
you do not fast for days on end as it can have potentially
life-threatening effects on your health.
We hope you found this
post informative. For any further queries, feel free to get in touch
with us via the comments section below.
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