How to fast for an extended period?

Answer:

Intermittent fasting has gained popularity as a dietary strategy for weight loss, health improvement, and lifestyle simplification. Research also indicates that it can boost cognitive function, cardiovascular health, and digestion.

This approach alternates between periods of eating and fasting, focusing not on the specific foods but rather on the timing of meals. The 16:8 method, which involves fasting for 16 hours and eating within an eight-hour window, is a common regimen.

Intermitten fasting can help lose weight. Illustration photo by Pexels

For those new to fasting, a 16-hour fast can be daunting. An effective initial strategy might be to begin with a 12-hour fast each day, ideally spending much of this time asleep to minimize feelings of hunger. For instance, if you finish dinner between 7 and 8 p.m., you could sleep through the night and not eat again until breakfast at 8 a.m., which many find manageable. As you become accustomed to this schedule, you might gradually lengthen the fasting period by delaying breakfast, skipping it entirely, or dining earlier in the evening.

Intermittent fasting is not advised for individuals with diabetes, pregnant women, or those with a history of eating disorders. If you are suited to this method, it is recommended to adapt it flexibly for sustained adherence. It’s crucial to maintain a focus on the quality of your diet, ensuring it is healthy, balanced, and includes a variety of food groups. The effectiveness of intermittent fasting in facilitating weight loss largely results from the natural reduction in calorie intake. Overeating during your designated eating period, however, can negate these benefits.

Dr. Nguyen Hoai Thu

Vietnam Institution of Applied Medicine