There are many ways of losing weight but some techniques like fasting are more effective than others.
Eat stop eat, popularly known as 24 hours fasting is a form of intermittent fasting that is mostly followed for weight loss. In addition to weight loss, this technique can also have a positive effect on your cardiovascular health and metabolism. However, just like other weight loss techniques, 24 hours fast also has its disadvantages, especially for people with certain health conditions.
If you are considering following 24 hour fast to achieve your weight loss goal and wondering whether you are making the right decision, then today you are in the right place. In this article, we will tell you everything you need to know about 24 hour fasting, including its pros, cons to help you make an informed decision. Now without further ado, lets get started.
What is a 24 hour fast?
As its name suggests, a 24 hour fast is a form of intermittent fasting that involves eating no food for 24 hours. You can fast from breakfast to breakfast, or from lunch to lunch but you can drink water or tea during the fasting period. The rationale behind the 24 hour fast is to consume no calories, thus forcing your body to use stored fat as energy instead of glucose, leading to weight loss. Multiple studies have shown that not eating for 24 hours can result in the loss of a third or a half of non-water weight. That explains why this weight loss technique has become very popular.
The 24 hour fast has drawn a lot of controversy in recent years because it seems extreme but scientists have found out that it does not pose any health threat if done correctly. Besides helping you lose weight fast, a 24 hour fast can also help lower your risk against diabetes and also boost your protection against heart disease.
What will happen to your body when you fast for 24 hours?
When you fast for 24 hours, it will take about 8 hours before your body realizes that you are fasting.
During the first 8 hours, your body will use your stored glucose for energy as it usually does. After 8 hours without eating, your body will sense that something is not right and will switch to emergency mode and begin to use stored fat for energy. Your body will continue using fat for the remainder of your 24 hours fast. If you fast longer than 24 hours (which is not recommended), your body may be forced to convert stored proteins into energy.
What are the benefits of a 24 hour fast?
It aids in weight loss
One of the biggest benefits of a 24 hour fast is that it aids in weight loss. If you want to lose weight quickly especially in stubborn places such as under the belly then this weight-loss technique could be your best option. Research has shown that fasting for 24 hours can make you lose up to 2 pounds (about 1kg. A vast majority of the weight that you will lose will come from carbs, water, and muscle mass. 24-hour fast helps to boost your metabolism by increasing the neurotransmitter, leading to weight loss. One study showed that whole day fasting could reduce your body fatigue, and also reduce your body fat significantly.
It helps to control your blood sugar
Besides aiding in weight loss, the 24 hour fast may also aid in blood sugar control thus reducing the risk of diabetes. A recent study shows that people who engage in short-term intermittent fasting have a lower chance of getting type 2 diabetes. The 24 hour fast will help to decrease insulin resistance by increasing your body’s insulin sensitivity thus allowing your body to transport glucose from the bloodstream to the cell more effectively.
It helps your body fight inflammation more effectively
The 24 hour fast may also help your body fight inflammation more effectively thus enhancing your health. A 2018 study on 50 healthy adults revealed that the 24 hour fast significantly reduced their level of inflammatory markers. It also reduced the risk of suffering from inflammation-related illnesses such as rheumatoid arthritis, cancer, and heart disease.
It helps to enhance your heart health
Another crucial benefit of the 24 hour fast is that it may help to improve your heart health. Some studies have shown that incorporating the 24 hour fast into your lifestyle may reduce the risk of getting heart disease. This is because the 24 hour fast helps to reduce the level of bad cholesterol (LDL) and blood triglycerides by 25% and 32% respectively, thus enhancing your heart health.
It may boost your brain function
The 24 hour fast may also help to boost your brain function and structure by increasing the generation of nerve cells, which in turn help to improve your cognitive function. The fact that the 24 hour fast also helps to reduce inflammation, meaning it that will help prevent degenerative disorders.
Who is the 24 hour fast bad for?
A 24 hour fast is generally safe for both men and women who are strong and healthy. However, going without eating for 24 hours may be risky for some people, including:
Those suffering from long-term medical conditions such as high blood pressure and diabetes
People who are using medication that required them to eat
Pregnant and breastfeeding mothers
People who have a history of eating disorder
Children and adolescents
Are there side effects of 24 hour fast?
A 24 hour fast is generally safe if done right. However, if it is not, then you may suffer from certain side effects, including dizziness, low blood sugar, muscle aches, fatigue, weakness, headache, and a weakened immune system.
What is the safest way to break 24 hour fast?
Once you are done with your 24 hour fast cycles, the safest way to break the fast include
Drinking plenty of water
Eating small portions of food and chewing thoroughly (eating large portions may strain your digestive system)
Eating cooked foods (It is easier for your stomach to digest)
If you are thinking of following a 24 hour fast but wondering if you are making the right decision, we hope that this article will help you make an informed decision. 24 hour fast is highly recommended, especially for people who want to lose weight fast. It is relatively easy to follow but gives very impressive results.
If you’re looking to get on a crash diet, the quickest way is by not eating. It sounds extreme but it does work and has been done before for a range of medical purposes. By not eating, people have had success in losing weight rapidly, some going even further and using this time to cleanse their bodies from all kinds of harmful substances.
However, not eating for 24 hours effects can be risky sometimes. The body begins to break down muscle tissue after about 36 hours without food and if you’re doing anything which requires concentration like sports or driving, it could lead to accidents due to impaired judgment.
Not eating for 24 hours effects
Headache is one of the most common effects of fasting. It’s often experienced after about 18 hours without food and can last for a number of days if you go back to eating normally straight away. The pain comes from not having any sugar in your body, which is usually taken care of by drinks, cereals, and processed snacks.
Your brain depends on a steady blood sugar level to function, but after not eating for so long, it begins to use an alternative source of energy and can quickly deplete the little glucose in your body.
If you feel dizzy when you get up from lying down or standing up straight after sitting somewhere without moving, this is usually due to low blood pressure which can happen when fasting. The best way to avoid this is by drinking liquids such as water and also eating small snacks like fruit whenever you’re feeling hungry. This will stop the dizzy spells and other effects like headaches experienced when fasting.
Your body muscles also begin to work on their own when you stop eating. They’ll burn through your fat and any carbohydrates they can get hold of, including your liver glycogen stores which give energy for normal function like walking and running.
3. Vision changes
It’s possible that without food, the body begins to break down red blood cells which carry oxygen throughout your body. The same thing happens with your eyes and the result is it becomes difficult to adjust to different light conditions and blurry vision sometimes accompanied by eye pain. This usually gets better within a day or so after you start eating normally again but could last much longer if not addressed properly and in some cases cause permanent damage.
Your eyes are basically blind without the help of food. They need the energy to function and it comes from glucose, which is usually supplied by snacks, sugary drinks, and eating meals.
4. Hunger pangs
You get hunger pangs when your body begins to break down fat because it’s not getting enough sugars in the form of carbohydrates from your food intake. It takes about 3 days for this to happen, but after 24 hours you’ll start feeling hungry or ‘peckish’ as some people call it more often than usual. This will probably result in headaches if you don’t eat anything at all for a day and these feelings will only disappear again after eating normally again for a few days or weeks depending on the length you’ve been fasting for.
5. Drowsiness and fatigue
After about 24 hours without food, people can become very drowsy due to low blood sugar levels making the brain work less effectively than usual even though it needs more energy just to keep working. The liver is usually producing glucose from other substances but this only lasts so long before the body begins to break down proteins for energy instead, which can cause fatigue and tiredness when fasting.
Palpitations are more commonly known as heart palpitations and can cause you to feel your heartbeat. It’s often experienced by people after 48 hours of not eating anything and is the result of low blood pressure because of depleted red blood cells which carry oxygen throughout your body. This usually occurs after about 24 hours if no carbohydrates or sugars are consumed, but will only last for a few hours before disappearing again.
7. Stomach problems
The stomach area can also become bloated when fasting for 24 hours due to the build-up of gas in the digestive system, which isn’t good at all if it becomes painful or prevents you from breathing properly especially on one side of your chest where some people get heart pains too. The gas is due to the breakdown of food in your stomach and intestines when they’re empty, but can be reduced by eating or drinking carbonated drinks like cola which make you burp.
Dizziness is more common after about 24 hours without food because of low blood pressure when there’s less glucose in your body with which to carry oxygen around your body via red blood cells for energy. This usually eases quickly when you eat something again but can cause blackouts if not treated properly so it’s best to prevent further dizzy spells by eating reasonably small meals instead of one big meal at a time even though that might seem most satisfying.
Insomnia is when you can’t get to sleep although you’re tired because your body needs energy to rest so it can rejuvenate, repair and keep warm for example. Hunger pangs often contribute to insomnia if you don’t eat anything at all for 24 hours so try not to go without food in the evening or night if possible. Also, drinking caffeinated drinks in the evening might help temporarily but be aware that this will cause more problems later on when they wear off too soon.
10. Mood changes
A drop in blood sugar levels after fasting for 24 hours usually results in mood issues like depression which are mainly caused by low serotonin levels due to low carbohydrate intake meaning serotonin is always broken down within half an hour of it being made. This might be reduced by having sugar or carbohydrate snacks every hour but it’s much better to eat small portions of food at a time, especially carbs like pasta or chapatis with vegetables and beans instead of sugary foods like chocolate or sweets that your body can’t use properly anyway.
Eating and drinking (and snacking) regularly are very important to stay well and live a healthy life. However, if you can’t eat or drink for 24 hours then there are certain effects that will happen to the body as it adapts to this change in energy intake.
10 tips for fasting in 24-hours.
1. Drink At Least One Liter of Water Per Day
This is a tip for fasting in general, not just when on a 24 hour fast. Drinking enough water, at least one liter per day will ensure that you do not get dehydrated while fasting. Dehydration can be dangerous and even fatal if severe, but a little bit of dehydration isn’t something to worry about unless it’s an ongoing thing. If you’re going on a 24 hour or longer fast make sure you consume at least one more liter of water than your usual daily requirement up until the last meal before beginning the fast. This article tells what happens to your body during a 24 hour fast. Make sure you read through this if you’re new to fasting so you know what to expect.
2. No Food, Not Even an Oil Slick
This tip is directed towards the 24 hours fast. If you are new to fasting I’d even suggest eliminating any oil consumption a few days before beginning your fast if not sooner. A lot of people will try to consume some oils during their 24 hours fast at some point and they find themselves stranded in the middle of a meal wondering why nothing happened or that maybe they should have consumed less or no oil at all because now it’s too much effort to go fetch something else for them to eat. After all, nothing sounds good anymore. In my opinion, using oil during a 24 hour fast makes fasting harder than it needs to be when done correctly which brings me to my next point.
3. Don’t Do a 24 Hour Fast if You’re Not Interested in Learning How Your Body Responds to Fasting
In my opinion, a 24 hour fast is not something you should try for fun or because you feel like trying something new. It needs to be done respectfully and correctly otherwise it’s going to be more of a chore than anything else probably failing before the 24-hour mark is up. If all your doing is seeing what happens with your body during a 24 hour fast then that’s one way of approaching it but I prefer remaining as healthy as possible through nutritional choices as well as fasting practices instead of abusing those very same things for the sake of an experiment which is how I see most people approach this kind of fast.
4. Prepare Your Body for the Fast Beforehand
A 24 hour fast should not be taken lightly. Even if your fasting “experts” who’ve done this before without any problems or negative effects you still need to prepare your body for this type of fast beforehand because if you don’t then all those experts may have been wrong and it is possible something bad, even fatal, could happen which would be a shame especially if it’s avoidable with a little planning. This video I created outlines how to prepare your body for a 24 hour fast. Remember, fasting isn’t about doing more but about doing what needs to be done correctly to get the desired results from this kind of fast which means knowing how to do it correctly before actually doing it.
5. Prepare Your Mind for the Fast Beforehand
I know, this one is a little “out there” but as I said in my previous point, fasting isn’t about doing more but about doing what needs to be done correctly to get the desired results from this kind of fast which means knowing how to do it correctly before actually doing it. When you’re properly prepared mentally for any task whether it’s fasting or taking out the trash at home you are less likely to encounter problems because you’ve already dealt with them beforehand in your mind before they even become an issue. This tip encompasses proper time management skills and self-discipline which are vital during a 24 hour fast if you’re going to get all that you want and need from this kind of fast.
6. Learn How You Feel During a 24 Hour Fast Without Food or Water but with Plenty of Juices and Herbal Teas
Just to beat a dead horse, learning how you feel while fasting doesn’t just mean keeping an eye on your body and how it reacts to not eating but also means knowing what it’s like while fasting without food or water while still consuming various juices and herbal teas only. Yes, I know what are you thinking: “What? No food or water?” But the thing is, the goal here isn’t about confirming if you are capable of abstaining from food for a fixed amount of time (which you are capable of) but about seeing how much energy you have depending on the different variables involved in this kind of fast which includes fasting without eating or drinking but with juicing and/or herbal teas. As far as I know, no one’s ever done a 24 hour fast using nothing but juices which makes it possible to achieve total clarity about how it feels to accomplish this type of fast alone.
7. Remember Why Your Fasting Beforehand
There are probably an endless amount of reasons why someone would choose to do a 24 hour fast from losing weight, wanting to give their digestive system a break, trying something new for the hell of it, etc… But whatever your reason is for doing this kind of fast make sure you don’t lose sight of that goal while you fasting because if you don’t then what exactly is the point of fasting in the first place? By keeping your focus on that goal which you’ve chosen beforehand then even if something unexpected happens or you change your mind about it halfway through because something bad happened/you changed your mind, at least you’ll have achieved what you set out to accomplish from day one.
8. If You Decide to Use Herbal Teas Make Sure They’re Organic and/or All Natural Without Added Sugar or Other Sweeteners
When doing a 24 hour fast using juices and herbal teas keep in mind that organic options are always best as well as all-natural herbal teas without added sugars or other sweeteners. This is because when fasting both fruit juice and sugar can cause more harm than good during a 24 hour fast so by using only organic juice and herbal teas without added sugars or other sweeteners you’re reducing the risk of getting sick while fasting.
9. During A 24 Hour Fast Make Sure You Always Stay Hydrated With Water
Yes, I know this one was on my list already but please don’t ignore it because you’re making a grave mistake if you do when fasting for a full 24 hours straight even with the use of juices and/or herbal teas when you could easily fall ill from dehydration when doing this kind of fast which would defeat the entire purpose of fasting in the first place. When fasting make sure your drink plenty of water throughout the day to keep yourself hydrated which will not only keep you healthy while fasting but also make the experience much more enjoyable for you.
10. Watch What You’re Doing While Fasting
Lastly, while fasting watch what you’re doing which means keeping an eye on things like how long you’re taking to complete certain tasks or doing things that might need more concentration. And don’t ignore your body, it will tell you things you need to know if you just pay attention.
You should also consult your Dr. before doing any diet or fasting to make sure you are in the proper health to safely diet or fast.