Fasting 101: 3 Powerful Insights You’ve Been Missing

As per Ayurveda – “लंघनं परम् औषधं” (Langhanam param aushadham). Meaning: Fasting is the ultimate cure

Hey friend, fasting got you stumped? Let’s crack the code! I’m spilling the beans on a research-backed secret and some awesome hacks to help you feel amazing while fasting.

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#1: Hunger Comes in Waves ~

Contrary to intuition, hunger during fasting doesn’t escalate steadily. You might have observed that if you don’t get your breakfast/lunch/dinner around the time you generally eat, the hunger simply vanishes for a few hours. Let’s explore the science behind this surprising phenomenon.

Hunger is felt when Ghrelin, a hormone released from our stomach rises. It spikes during our usual meal times – acts on the hypothalamus to induce food-seeking behavior, but then declines rapidly after a while regardless of whether we’ve eaten or not. Thus, much like sleep, hunger comes and goes in waves and doesn’t keep rising with time. The same can be observed in the chart below(where the timeline starts at 8:00 AM – 12 hrs after the last meal at 8:00 PM) from a study where subjects fasted for 33 hours:

         

There are many remarkable things to notice in this chart:

• • First, ghrelin levels are lowest at around 9:00 in the morning. Notice that this is also generally the longest period of the day when you have not eaten. This reinforces the fact that how hungry you are doesn’t depend on when you ate last. At 9:00 AM, you have not eaten for about 14 hours, yet you are the least hungry.

• • Second, observe that there are 3 distinct peaks relating to lunch, dinner and the next day’s breakfast.Thus, our primal fear of ever-increasing hunger during fasting is unfounded. After the initial wave of hunger, it subsides, even if you don’t eat. Ghrelin exhibits a “spontaneous decrease after approximately 2 h without food consumption”.

• • There was one other key finding of this study. Look at the average ghrelin levels(dark mid-line) over 24 hours(8AM on either side of the graph). Over the day of fasting, the ghrelin came back to the starting level. In other words – Forget starving after 33 hours, you won’t even feel any hungrier!

Now let’s see what happens to the hunger levels over a 3-day-fast?

This study looked at the question, where 33 subjects had their Ghrelin measured over 84 hours(~3.5 days) of fasting. And they divided the results by men and women.

The chart reveals a surprising truth: ghrelin, the hunger hormone, actually declines over 3 days of fasting. This translates to significantly reduced hunger, defying the expectation of constant discomfort.

While intuitive expectations paint a picture of escalating hunger during fasting, studies reveal a fascinating truth: ghrelin, the hormone driving hunger, gradually dips over 3-days of food deprivation. This translates to diminished hunger cues, as observed in research and my personal 5-day water fasts. It’s important to note that individual experiences may vary, but understanding this ghrelin response can be a powerful tool to combat cravings and navigate the mental challenges of fasting.

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#2: Sip water to ride the waves

• • Ghrelin, the hunger hormone, is sometimes called the short-term hunger response, because it is released when the stomach is empty and there is less pressure on the stomach wall. Studies show that drinking water can partially counteract this by creating a sense of fullness in the stomach, potentially influencing ghrelin levels and reducing hunger.

• • Fasting can lead to dehydration as your body uses fluids for essential functions. Staying hydrated through water intake is crucial for maintaining bodily functions, regulating body temperature, and preventing headaches and fatigue.

• • In addition to the above, I have personally benefitted from sipping hot water/green tea during extended fasts. Perhaps, during hunger pangs, hot water offers an additional distraction due to the warmth.

• • Fasting can lead to electrolyte imbalances, particularly sodium and potassium. Thus, supplementing with small amounts of himalyan pink salt (it contains around 98% sodium chloride and 2% trace minerals, including calcium, magnesium, and potassium), especially during longer fasts, is beneficial for maintaining electrolyte balance.

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#3: Avoid these last-meal mistakes

Challenges while fasting are inevitable, but let’s avoid creating our own!. Here are some things not to include in your last meal:

• • Sugary stuff – cakes, cookies, candies, etc. You get the idea – no desserts
  • Processed Foods – Steer clear of snacks, canned foods, frozen meals, and ready-to-microwave items.

Snacking or consuming desserts/sugary drinks in the evening extends the fed state, potentially preventing the body from entering ketosis (a state where it burns stored fat for energy).

Bonus Tips!

1. Never start your fasting journey when you’re stressed. It would make things even more challenging.
2. Summertime is better to experiment with fasting. If you’re spiritually inclined, fasting on Ekadashis could be a good starting point.
3. For a smoother transition into intermittent fasting – establishing a consistent eating routine helps regulate your body’s hunger hormones and metabolic processes.
4. To keep things exciting while fasting – treat yourself by buying premium natural mineral water bottles of various brands to drink while fasting. It helps with hydration while ensuring the adequacy of essential minerals/electrolytes