Although it is an ancient practice, fasting has gained great popularity in recent years due to its association with weight loss, but it also has other health benefits that attract many people willing to try it.

If you are looking for different ways to take care of your health or want to learn more about this practice and its benefits, at kiwilimón we tell you everything you need to know about fasting to convince you to take that leap towards a healthier lifestyle.

What is fasting?


Fasting consists of a period during which no food is consumed. As noted by WebMD, fasting typically lasts between 12 and 24 hours, although sometimes the practice can extend for days. Similarly, depending on the type of fasting, it is possible to consume certain types of beverages, such as water, tea, or coffee.

According to experts from the Cleveland Clinic, fasting can be done for health or religious reasons, and there are many ways to carry it out, as it does not always involve completely avoiding all food but rather just specific types.

Among the types of fasting carried out for health reasons, we can find intermittent fasting, which consists of eating only at certain times or limiting food on certain days and aims to reduce calorie intake over a set period.

Another example is the keto diet, in which fasting focuses on completely eliminating sugars and carbohydrates.

Another example is the Daniel Fast, a 21-day fast based on the teachings of the prophet Daniel, which some people perform for religious reasons and others for its health benefits, allowing only the intake of fruits, vegetables, legumes, grains, seeds, plain water, fruit-infused water, and tea.

You can also read: The Daniel Fast

In general, fasting is considered a healthy practice as long as it is done following nutritional recommendations and even has benefits that make it attractive to many people.

What are the benefits of fasting?
Recently, fasting has gained more followers due to its association with weight loss. The logic behind this is quite simple: if you eat less or restrict certain foods, it is normal to lose weight. However, weight loss through fasting goes further, as this practice activates metabolism, promoting fat loss, as noted by Healthline. However, the benefits of fasting go beyond just losing a few pounds.

Various studies have found that fasting reduces insulin resistance, making it useful for controlling blood sugar levels.

Additionally, it has also been found that fasting helps reduce inflammation, which is associated with diseases such as cancer, rheumatoid arthritis, and cardiovascular disease, thus contributing to overall health.

Similarly, fasting could contribute to good cardiovascular health as it helps lower blood pressure, cholesterol, and triglyceride levels.

Regarding the benefits of fasting for the mind, various animal studies have found that fasting helps improve brain function and could even prevent diseases like Parkinson's and Alzheimer's.

In addition, various studies have found that fasting elevates levels of the growth hormone, which is related to metabolism, weight loss, and muscle growth.

Moreover, fasting has also been associated with a longer life and a slower development of diseases.

What you should know before fasting
If you are interested in practicing fasting, but do not know how to start, the first step is to consult with your doctor, nutritionist, or a qualified health professional on nutrition topics to see if it is a good option for you.

Before starting any type of fasting, it is also necessary to prepare yourself. Different experts recommend starting gradually by slowly reducing food intake so that the change is not too abrupt for the body. The same applies when ending the fast: it is necessary to reintroduce foods gradually to avoid altering blood sugar levels.

Another recommendation is to reduce physical activity and stay hydrated, if the type of fasting you choose allows it, to avoid discomfort such as headaches and irritability, among others. Additionally, during periods when eating is permitted, it is best to consume highly nutritious foods.

It is also necessary to distinguish between the different types of fasting so you can choose the one that best suits your needs and possibilities with the help of a health professional.

The types of fasting can be classified into two. The first is partial fasting, where certain types of foods or beverages are allowed, as noted by Clínica San Miguel. The second is absolute fasting, where all types of food or drink are restricted.

Within absolute fasting, there is the famous intermittent fasting, which is further divided into several types that vary in terms of the duration of the fasting and eating periods established. Thus, there are different types of fasting, such as 12/12 fasting, which consists of fasting for 12 hours a day; 16/8 fasting, where one fasts for 16 hours and has an 8-hour eating period; 5:2 fasting, where one eats regularly for 5 days and reduces calorie intake for 2 days; alternate day fasting, where one fasts every 2 days; and weekly 24-hour fasting, where one completely fasts for 1 or even 2 days a week, as noted by Medical News Today.

You can also read: Intermittent fasting: What is it and what does it consist of?

Although it has many health benefits, there are those who should not practice fasting, including people with diabetes or problems controlling their blood sugar levels, people with chronic kidney disease, pregnant or breastfeeding individuals, people with low weight, individuals recovering from surgeries or illnesses, or those at risk of eating disorders, as noted by experts from the Cleveland Clinic.

Now that you know more about fasting, reinvent yourself this 2023 and join our #FastingChallenge of 7 days.

Remember that at kiwilimón you can find more information related to nutrition for health care that can be very useful for you.