The world of diet and nutrition is constantly evolving, with intermittent fasting emerging as a popular trend. Intermittent fasting involves alternating between periods of eating and fasting, often described as "patterns," "cycles," or "schedules." It's not about starving yourself, but rather strategically cutting back on calories for short periods. Registered dietitian Julia Zumpano, RD, LD, emphasizes that intermittent fasting isn't a one-size-fits-all approach, and finding what works best for you is essential.
What is a 24-Hour Fast?
A 24-hour fast is a type of intermittent fasting that involves abstaining from food for a full 24-hour period, typically once or twice a week. During this time, you can only drink water, carbonated water, black coffee, and unsweetened teas. Many people fast from breakfast to breakfast or lunch to lunch. After the fasting period, you return to your normal, healthy diet.
Potential Benefits of 24-Hour Fasting
Intermittent fasting, including the 24-hour method, has gained recognition for its potential health benefits. These benefits may stem from metabolic changes that occur during the fasting period.
Weight Loss
One of the most noticeable benefits of intermittent fasting is weight loss. By fasting for 1-2 days a week, you naturally consume fewer calories. This method can also boost your metabolism, further aiding in weight loss. A 2022 review of 43 studies found that intermittent fasting led to more significant reductions in body weight, waist circumference, and fat mass than a non-intervention diet.
Improved Blood Sugar Control
Regular intermittent fasting can improve how your body breaks down cholesterol and reduce the risk of developing conditions like diabetes and cardiovascular disease. Decreasing insulin resistance can increase your body’s sensitivity to insulin, allowing it to transport glucose from your bloodstream to your cells more efficiently. Coupled with the potential blood sugar-lowering effects of fasting, this could help keep your blood sugar steady, preventing spikes and crashes in your blood sugar levels.
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Heart Health
Fasting may enhance heart health by improving blood pressure, triglyceride levels, and cholesterol levels. Some research has found that incorporating fasting into your routine may be especially beneficial for heart health. One review revealed that alternate-day fasting could reduce levels of total cholesterol and several risk factors for heart disease in people with overweight compared to a control group. Another review showed that alternate-day fasting could significantly decrease blood pressure, as well as levels of blood triglycerides, total cholesterol, and LDL (bad) cholesterol.
Reduced Risk of Coronary Artery Disease
Frequent 24-hour fasting can help lower levels of trimethylamine N-oxide in the long term. High levels of this compound are associated with coronary artery disease, so managing its levels could lower the risk of developing the condition.
Other Potential Benefits
Complete fasting for a day may offer several other benefits:
- Reducing inflammation: Fasting can help decrease levels of inflammation and promote better health.
- Preventing the formation and development of certain cancers: Some studies suggest that fasting could reduce tumor progression and increase chemotherapy’s effectiveness.
- Reducing the risk of neurological diseases: Some animal studies suggest that fasting may protect against and improve outcomes for conditions such as Alzheimer’s disease and Parkinson’s.
- Improves immune system
- Improves concentration
- Improves sleep quality
- Decreases signs of aging
Potential Risks and Side Effects
While intermittent fasting offers potential benefits, it's essential to be aware of the risks and side effects.
Potential Side Effects
With the 24-hour method of intermittent fasting, the side effects can be extreme, such as fatigue, headaches, irritability, hunger, and low energy. It can also be associated with temperature sensitivity, and poor work and activity performance.
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Risks for Certain Individuals
Intermittent fasting isn’t safe for some people, including:
- People who are pregnant or nursing
- People who are malnourished
- People with hypoglycemia
- People with certain chronic diseases
- Children
You should also be cautious if you're experiencing perimenopause, as fasting can impact your hormones. If you have a history of an eating disorder or are currently being treated for one, you shouldn’t attempt any sort of fasting diet without medical supervision. Intermittent fasting has also been known to increase the likelihood of binge eating or orthorexia in some people because of the restriction.
Other Potential Risks
Regular fasting for 24 hours can lead to side effects and some potential health issues. Fasting more than 2 days a week may increase the risk of arrhythmias and hypoglycemia.
How to Fast for 24 Hours Correctly
If you're considering a 24-hour fast, proper preparation is crucial.
Preparing for the Fast
The 24-hour fasting method can be done at any time as long as you have prepared in advance for the fasting day. It is essential to consume healthy and well-balanced meals before fasting, as this will help your body get through the 24-hour period. Experts recommend consuming some of the following foods before starting intermittent fasting:
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- Protein-rich foods: nut butter and legumes
- Low-fat dairy products
- Fruits and green vegetables
- High-fiber foods
During the Fast
Drink plenty of water and other zero-calorie beverages during the fasting period. You can drink water, carbonated water, black coffee, and unsweetened teas are all acceptable when fasting.
Breaking the Fast
There are many ways to break a fast safely, including:
- Drink water: This is especially important if circumstances prevent it during the fast.
- Eat a small meal: Eating a large meal immediately after a fast can strain the digestive system.
- Chew food thoroughly: Chew each bite thoroughly to get the full benefit.
- Eat cooked foods: Go for foods that are easier to digest, such as cooked vegetables instead of raw.
- Avoid experimenting: Trying new foods after a fast can make digestion harder and may make a person feel ill.
Tips for Intermittent Fasting
If you’re getting started with intermittent fasting, Zumpano offers the following advice:
- Have a routine. Keep a similar eating and fasting window on the days you choose to fast.
- Watch what you drink. To maintain a fasting state, you must not consume any foods or drinks with calories.
- Avoid or limit artificial sweeteners. Artificial sweeteners like saccharin, aspartame, and sucralose have the potential to remove you from a fasting state.
- Consider electrolytes. Choose electrolyte drinks, powders, tablets, or water enhanced with electrolytes. Electrolytes can aid in decreasing some of the negative side effects of fasting, like lightheadedness, fatigue, and decreased blood pressure.
The Importance of Consulting a Healthcare Provider
Ultimately, you should contact your healthcare provider and discuss intermittent fasting before you get started. Your healthcare provider knows your health better than anyone else and can offer the right guidance on whether any of these intermittent fasting options are right for you. Also, keep in mind that if you choose to try fasting, your medication regimen may be affected. Talk to your healthcare provider before you make any changes to the times you take your medications.