What exactly is fasting? Fasting is based on 2 principles - eating less food in a day and eating within a shortened time window. These principles have been established due to research of our ancestors and the way they used to eat, which our body has adapted to. Before farming practices began (and quite often afterwards as well) food would either be abundantly available or very scarce. Hence the saying "feast or famine". People would eat a lot of food at once and our body would then store it for the times when food was scarce. Now that food is readily available all the time and we typically eat way more than we need, the population is gaining weight at previously unprecedented rates.
Fasting is a simple method we can integrate into our lives without too much thought or planning to help prevent unintended weight gain over time (anyone notice their jeans feeling a little tighter each year?).
When beginning fasting it is a good idea to ease into it, so as not to stress the system which can lead to cortisol production and tummy fat. Begin with restricting eating hours to 10 hours per day (14 hours fasting) 2 days per week, consuming the same amount of calories you normally do. Next week, reduce your eating hours to 8 hours per day (16 hours fasting) 2 days per week, again consuming your normal amount of calories. Most of your fasting time occurs while you sleep, which makes it a bit easier to adhere to. The earlier you finish eating at night, the sooner you can begin the next day. The fasting days can be consecutive or mot, the effect is the same. To maintain your weight, keep up this fasting cycle, often referred to as 5:2.
To reduce weight, you can try either or both of the following:
- increase the number of days you fast each week to 4
- reduce the number of calories you consume on those days to as low as 600 calories
Research has shown that adhering to the more restricted level of fasting for at least 6 weeks reveals the most benefits.
Many people find that it's easiest to fast during the week when we're most busy and to reserve your on-fasting days for the weekend so you can eat breakfast with your family. both fasting and eating with others has been proven to reduce stress, inflammation and weight and improve blood pressure, cholesterol, metabolism and brain function.
If you would like your fasting days planned out for you, check out our fasting packs. We have 2 programs for you - 5:2 or 4:3. Both programs are available as 2 juices + 2 salads per day (for NSW Metro customers only) or 2 juices + 2 soups per day. If you prefer all juice, order whichever you like and pop a note in when ordering.
Happy fasting :)