For maximum fasting for weight loss benefits, we offer the following advice and tips.
We know that losing weight can be a struggle. Sometimes your weight loss efforts may stall, even if you're doing everything right.
Other times, you may want to lose weight for a special occasion and become frustrated because you feel like you just aren't losing enough.
Weight loss fasting can greatly enhance your ability to lose those extra stubborn and hard to lose pounds. When you're fasting to lose weight, you're really shocking your body.
Despite how it sounds, this is actually a good thing.
If your body gets too used to the same old diet and exercise routine, your weight loss can slow, or even stop completely. Fasting for weight loss sparks and shocks your body back into action so you can easily meet your health and fitness goals.
How Fasting Produces Weight Loss
Weight loss through fasting occurs because your body develops a caloric deficit. If your body burns more calories than you take in, it must use body fat to make up the difference.
This results in weight and fat loss. If you're doing a water fast, you can lose up to a pound a day because your body must get all of its energy from your stored fat.
You can see weight loss of up to half a pound a day while juice fasting for weight loss, and you can increase this even more through exercise.
Water fasting is ideal if you have only have a short time to lose weight, such as for a special occasion.
Juice fasting for weight loss works well if you need to break a stall or want to jump-start your weight loss program.
If you've never been on a fasting diet before we recommend you try the juice fast first before starting a water fast.
Fasting for weight loss can be broken into three phases.
The pre-fasting phase, which typically lasts two days, makes it easier for your body to transition into the fast. During this time, you should eat five small meals today.
You should eat a large amount of detox foods like organic fruits and vegetables, very lean meat and nuts.
This will give your body time to withdraw from processed food and get used to digesting natural raw foods. If you do this correctly, your weight loss fast will be easier to handle. This step is not necessary if you're doing an intermittent style fast.
The second phase is the fasting phase. This phase typically lasts three to five days if you're water fasting for weight loss and one to two weeks if you're juice fasting.
During a water fast, you should focus on drinking at least 80 ounces of water each day. You may also have two to three cups of unsweetened tea each day.
If you begin to feel lightheaded or dizzy, you should sip on a cup of vegetable broth until you feel better.
It's important that you rest frequently while on a water fast, so you should not start it on a day where you need to work or run errands outside of the home.
If you have chosen to do a juice fast, you will need to drink four to six cups of fruit and vegetable juice each day, along with six to eight cups of water. Tea is also acceptable.
The final phase is the re-feeding phase. This phase is especially important if you're fasting for weight loss, because you can gain weight back immediately if you do it incorrectly.
Your re-feeding phase will last for about one week, but this time can be shorter or longer depending on the type and length of your fast.
If you've just completed a water fast, you will want to eat a thin soup, such as miso soup, for the first day after your fast.
This will get your body used to digesting food and processing calories again. The second day, you can eat four to five small portions of fruit, vegetables and nuts.
You'll want to keep your calories under 1000 for days two and three of the re-feed.
On the fourth day, you may start adding small portions of lean meat and healthy fats, such as olive oil, back into your diet.
You caloric intake during days four through seven should be around 1200 calories. After seven days, you may start your planned weight loss regimen, or eat to maintain your weight loss.
Fasting and Exercise
How much exercise you do depends on what kind of results you're looking for and what kind of weight loss fast you're doing.
If you are doing a juice fast, you can do about an hour of cardiovascular exercise each day to enhance your results.
If you're water fasting, on the other hand, you should stay away from high-impact or energy intensive cardio workouts. You can take a 30 minute walk each day if you'd like to stay active.
You can exercise normally if you're participating in intermittent fasting for weight loss.
Weight training is essential if you're fasting for weight loss regardless of the type of fast you choose to do. Light weight training will stop your body from burning your muscles as fuel.
This will ensure that you lose more fat during your fast and don't lose strength or muscle definition.
When fasting for weight loss, you should aim to do two full body workouts each week.
Each major muscle group should be worked out once. For example, you could do biceps curls, triceps extensions, push-ups, pull-ups, sit-ups, squats, calf raises and lunges.
You should use light weights and do two sets of 15 to 20 repetitions for each exercise. This will allow you to look more toned and fit after your fast.