A Dietitian’s Experience on a 48-hour Fast
Reluctance, hesitance, skepticism…
These were the first words that poured into my mind when I even did so much as entertain the idea of going DAYS without food – And of course, it was in every bit of the sense logical for me to approach it this way, right?!
Your initial feelings of reluctance, hesitance, and skepticism are completely normal and understandable when considering a significant change like going without food for days. Fasting is a unique and challenging approach to nutrition that can evoke a range of emotions and concerns.
It's natural to approach such a decision with caution, especially given the potential impacts on your body and mindset. Evaluating the pros and cons, as well as considering how fasting aligns with your individual health goals and overall well-being, is an important step. You can make sure that you're making the best decisions for you if you decide to investigate fasting or any dietary modifications by taking your time to make an informed choice and obtaining advice from healthcare specialists. Everyone reacts to fasting differently, so it's important to be aware of your own preferences and restrictions.
I have read several excerpts from others in the field who have touted fasting as a multi-faceted approach to managing inflammation, increasing insulin sensitivity, and curbing appetite. It made me angry that these field "experts" have not done so much as even address the fact that a significant proportion of people struggle with disordered thought patterns, especially when participating in extreme weight loss strategies. And sadly, there are plenty of people who go through these cycles their entire lives!
Restriction -> Deprivation -> Cravings ->
Restriction
It refers to the practice of limiting or refraining from eating for a set amount of time. It is a conscious decision to refrain from eating for a set period of time, which might range from a few hours to several days. Fasting can be done for a variety of reasons, including religious, cultural, health-related, or weight-loss goals.
Deprivation
When someone fasts, which involves consciously refraining from food consumption for a set amount of time, they may experience a sense of shortage or scarcity. During fasting, there is a deliberate restriction of calorie intake, and the body's energy source shifts from incoming food to stored energy reserves, such as glycogen and fat.
While fasting can have potential health benefits for some individuals, It's crucial to approach it attentively and with thought for one's general wellbeing. Extreme or prolonged fasting can lead to feelings of deprivation, which might result in increased cravings, overeating during non-fasting periods, and even contribute to unhealthy relationships with food. You can lessen feelings of deprivation and make sure that fasting is done in a safe and sustainable way by balancing it with enough nourishment, paying attention to your body's signals, and obtaining advice from medical specialists or qualified dietitians.
Cravings
Refer to the strong desires or urges to eat that can occur when an individual is fasting or restricting their food intake for a certain period. During fasting, the body's energy levels can drop, and hunger hormones may increase, leading to heightened sensations of hunger and cravings.
Fasting cravings can be particularly challenging to manage, as the body's natural response to reduced calorie intake is to seek out food for energy. These cravings might be for specific types of food, particularly high-calorie or high-carbohydrate options.
Addressing fasting cravings requires careful planning and consideration. Some strategies that individuals might use include:
Hydration - Drinking water or other non-caloric beverages can help curb feelings of hunger and cravings.
Balanced Meals - Ensuring that meals prior to and following a fasting period are balanced and include a combination of macronutrients can help manage cravings.
Slow Reintroduction of Food - After a fasting period, gradually reintroducing food rather than giving in to intense cravings all at once can help prevent overeating.
Mindful Eating - Paying attention to hunger and fullness cues and eating mindfully can help you make healthier choices during non-fasting periods.
Healthy Snacks - Having nutritious snacks on hand can help manage cravings and prevent overindulging in less healthy options.
And with a COVID pandemic in effect, the desire for a strategy to “reset” my refrigerator mentality was, in naked honesty, something that made a lot of sense to me!
Some people discovered that they needed food for comfort, stress alleviation, or just plain boredom due to the increased time spent at home and potential pandemic-related concerns. A "refrigerator mentality," or the propensity to snack more frequently or make less healthful food choices as a result of emotional or situational reasons, may have resulted from this change in behavior.
Many people looked for methods to restore control over their eating patterns and make healthier decisions as the pandemic crisis worsened. This may entail creating new habits, identifying alternate stress-reduction techniques, and putting more emphasis on keeping a healthy, balanced diet.
Summary