People across the world follow a wide range of religions, which probably have one thing in common: abstaining from food on certain days. “Several religions see abstinence as a crucial aspect in physical and spiritual well-being,” says Dr Unni Nilanjan, Ayurvedic doctor at Art of Living’s Sri Sri Tattva Panchakarma. “It means abstinence from indulgences. Far from being a way to sustain oneself, food often becomes an indulgence. In this regard, fasting helps a person develop an inner strength to withdraw from pleasures of the senses and go deeper within,” he adds.
However, with time, fasting has evolved from being a religious practice to becoming a health phenomenon, with several doctors and fitness pundits recommending it. So, what is the fuss all about?
Fasting, intermittent fasting to be specific, is becoming increasingly common as a way to lose weight. In this, one eats in a time-restricted window and fasts otherwise. There is no restriction concerning food. And it has shown to be effective.
A 2014 study showed intermittent fasting led to a 3-8% loss in weight in 3-24 weeks. It also led to a reduction in waist circumference. According to Sreemathy Venkatraman, a wellness nutritionist, clinical dietician and founder of Mitha Ahara: Eat to Live, intermittent fasting can lead to: Better control over blood sugar levels; Prediabetes gets cured in some cases; Drop in the levels of bad cholesterol; Improved cardiovascular health; Drop in inflammation; Improved gut and metabolic health; Better energy levels.
“Mental health improves, too, as one has better self-control and does not graze throughout the day,” she says. “As your weight decreases, so does your chance of developing chronic illnesses,” says Neha Pathania, chief dietician, Paras Hospitals, Gurugram. “You also experience enhanced cycles of brain health. Life expectancy increases too,” she adds.
Dr Nilanjan goes beyond that and points at Japanese biologist Yoshinori Ohsumi, who won the 2016 Nobel Prize in medicine for his work on autophagy, which is the body’s natural cleansing mechanism to purge the body of damaged cells and regenerate newer, healthier cells. “This happens while fasting,” the Ayurveda doctor says. Some bodies of research have shown that intermittent fasting and calorie restriction can cause autophagy.
However, since religious fasting is practised for a few days, does it undo the benefits? The answer is no, according to Dr Nilanjan. “Fasting is similar to taking your car to the workshop. Doing it once in a while ensures that it runs smoothly and has optimum performance for a longer period. The life of the car is also longer when you maintain it regularly. Similarly, fasting increases the quality of life, when done regularly,” he explains.
Dos and don’ts
Fasting has been shown to lead to weight loss and other health benefits. However, healthy eating is the way forward. “Hence, do not go overboard with high-fat, ultra-processed and ready-to-eat foods, which trigger inflammation and thus lead to more fat deposits. Instead, have a balance of all the food groups, which includes whole grains, healthy fats, good sources of protein, and lots and lots of fibre. The World Health Organisation (WHO) recommends 35 grams of fibre per day for every adult, which is mainly sourced through vegetables and fruits. Hence, include lots of these, which are in season, in your diet,” recommends nutritionist Venkatraman, adding: “Also, do not forget to drink enough water.”
On the flip side
Like anything else, fasting, too, has its share of pros and cons. “When not done properly or under guidance, fasting can have detrimental effects on the body such as wasting and malnutrition, and can induce unfavourable conditions in the body such as ketosis and hypoglycemia,” says Dr Nilanjan.
