Fasting isn’t a new trend. It’s one of the oldest and most widely practised health and spiritual rituals in the world. From ancient civilisations to modern health movements, fasting has been used for healing, discipline, religious devotion, and longevity. But what does it actually do for your body? And how do you get started in a way that’s sustainable and safe? This is the beginner’s guide to fasting.
We will walk you through what fasting is, the main types of fasting, the science-backed benefits, and practical steps to help you begin your fasting journey. Whether you’re curious about intermittent fasting or just want to understand what all the fuss is about, this is your introduction to one of the most powerful tools in the wellness world.
What is Fasting?
Fasting simply means abstaining from food (and sometimes drink) for a period of time. While this might sound intense at first, it’s something the body is already equipped to handle. In fact, most of us already fast daily — we just call it sleep.
When you go without food for a stretch, your body shifts from using glucose (from recent meals) to burning stored fat for energy. This switch, known as metabolic switching, has been linked to several positive health outcomes (Mattson et al., 2017).
Fasting isn’t about starving yourself. It’s about creating space for your body to rest, repair, and reset.
The History of Fasting
Fasting has been practised for thousands of years. Ancient Greek philosophers like Hippocrates and Plato advocated for fasting as a means to promote health and mental clarity. In traditional Chinese medicine and Ayurveda, periods of reduced food intake were often prescribed to heal illnesses and restore balance.
Religions around the world have long recognised the spiritual and cleansing effects of fasting. Think of Ramadan in Islam, Lent in Christianity, Yom Kippur in Judaism, and Pavarana in Buddhism. These traditions highlight not just physical abstinence, but a period of reflection, discipline, and connection.
Types of Fasting
There’s no one-size-fits-all when it comes to fasting. There are many styles depending on your goals, lifestyle, and experience. Here are some of the most common approaches:
Intermittent Fasting (IF)
This is the most popular method in modern health circles. It involves cycling between periods of eating and fasting each day.
- 16:8 Method: Fast for 16 hours, eat within an 8-hour window (e.g., noon to 8pm).
- 14:10 or 18:6: Other variations based on fasting and eating window length.
This form is sustainable for most people, especially those easing into fasting. It also aligns well with natural circadian rhythms.
24-Hour Fasting (or OMAD – One Meal A Day)
This involves eating just one meal in a 24-hour period. It’s more intense than daily intermittent fasting but often used occasionally to stimulate cellular repair.
5:2 Method
You eat normally five days a week, then restrict calories (typically to 500–600) on two non-consecutive days. It’s a gentler form that still offers benefits.
Extended Fasting (48–72 Hours+)
Longer fasts are done under supervision or with experience. They’re used for deeper metabolic or therapeutic goals, like resetting insulin sensitivity or promoting autophagy. These require caution and preparation.
Health Benefits of Fasting
1. Weight Loss and Fat Burning
Fasting naturally reduces calorie intake without forcing strict dietary rules. It also increases insulin sensitivity, which improves the body’s ability to burn fat instead of storing it (Harvie et al., 2011).
During a fast, insulin levels drop and human growth hormone (HGH) increases — a powerful combination for fat loss and muscle preservation.
2. Improved Metabolic Health
Intermittent fasting may reduce the risk of type 2 diabetes, improve blood pressure, and lower cholesterol and triglycerides (Patterson & Sears, 2017). Studies show intermittent fasting can reduce insulin resistance and support glucose regulation.
3. Cellular Repair and Autophagy
Perhaps one of fasting’s most intriguing benefits is its role in autophagy — the process by which the body cleans out damaged cells and regenerates new ones. This internal recycling boosts cellular health and may reduce the risk of chronic diseases, including cancer and Alzheimer’s disease (Mizushima & Levine, 2010).
4. Brain Health and Mental Clarity
Fasting can increase levels of brain-derived neurotrophic factor (BDNF), a protein that supports brain function, learning, and memory. It may also improve mental clarity and reduce inflammation that affects mood and cognition (Longo & Panda, 2016).
5. Longevity and Anti-Ageing
Animal studies consistently show that caloric restriction and fasting extend lifespan and delay age-related diseases. Human research is still emerging but shows promise in supporting healthy ageing and cellular resilience (Fontana & Partridge, 2015).
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How to Get Started Safely
If you’re new to fasting, it’s important to ease into it. Going from eating every three hours to skipping meals can be a shock to the system. Here’s how to transition gradually:
Start with Time-Restricted Eating
Try a 12:12 window — 12 hours of eating, 12 hours of fasting — and slowly increase the fasting window as your body adapts.
Prioritise Whole Foods
When you do eat, focus on nutrient-dense meals: protein, healthy fats, fibre-rich veg, and slow-digesting carbs. Avoid breaking your fast with ultra-processed or high-sugar foods.
Stay Hydrated
Water is essential while fasting. Herbal teas and black coffee are usually allowed, but sugary drinks and alcohol should be avoided.
Don’t Overdo It
Fasting is a tool, not a punishment. If you feel dizzy, lightheaded, or excessively fatigued, it’s okay to stop. Some people may not be suited to fasting — including those with eating disorders, pregnant or breastfeeding women, and people on specific medications.
Exercise Caution Around Training
Fasted workouts are popular but not for everyone. Low-intensity sessions like walking, yoga, or steady-state cardio tend to work well while fasted. High-intensity training might require fuelling beforehand, especially if performance is the goal. Take caution.
Who Should Avoid Fasting?
Fasting isn’t ideal for everyone. You should speak with your doctor or dietitian before trying fasting if you:
- Have diabetes or blood sugar regulation issues
- Take medications that affect blood sugar or appetite
- Are underweight or have a history of eating disorders
- Are pregnant, breastfeeding, or have fertility concerns
Fasting can be powerful, but it’s not worth compromising your health or hormones to follow a trend.
Common Myths About Fasting
“Fasting will make you lose muscle.” Not necessarily. Short-term fasting actually preserves muscle thanks to increased growth hormone levels. As long as you consume enough protein and strength train during eating windows, muscle mass can be maintained or even improved (Morton et al., 2018).
“Breakfast is the most important meal of the day.” This saying originated from cereal marketing campaigns. Studies now show that delaying breakfast can have metabolic benefits for some people, especially when eating within a consistent window (Paoli et al., 2019).
“You’ll feel tired and sluggish.” Initially, maybe. But after a short adjustment phase, many report more energy, not less. Ketones (produced during fasting) can be a clean-burning fuel for the brain.
The Beginner’s Guide to Fasting
Fasting isn’t about perfection. It’s about strategic restraint. It’s about listening to your body and using food intentionally, rather than reactively. For some, it becomes a daily rhythm. For others, an occasional tool for clarity, healing, or discipline.
Whatever your reason for exploring fasting, start small. Be consistent. And always approach it from a place of respect for your body.
Because at its core, fasting is less about restriction — and more about restoration.
References
- Mattson, M. P., et al. (2017). “Intermittent metabolic switching, neuroplasticity and brain health.” Nature Reviews Neuroscience.
- Harvie, M. N., et al. (2011). “The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers.” International Journal of Obesity.
- Patterson, R. E., & Sears, D. D. (2017). “Metabolic Effects of Intermittent Fasting.” Annual Review of Nutrition.
- Mizushima, N., & Levine, B. (2010). “Autophagy in mammalian development and differentiation.” Nature Cell Biology.
- Longo, V. D., & Panda, S. (2016). “Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan.” Cell Metabolism.
- Fontana, L., & Partridge, L. (2015). “Promoting health and longevity through diet: from model organisms to humans.”
- Morton, R. W., et al. (2018). “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.” British Journal of Sports Medicine.
- Paoli, A., et al. (2019). “Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets.” European Journal of Clinical Nutrition.
