Fasting is a practice that has been adopted for centuries, both for spiritual reasons and health benefits. The duration for which a person can survive without food varies, but generally, a human can survive for about one to two months without food, provided they have adequate hydration.
Initially, the body burns glycogen (stored glucose), then fat, and eventually muscle tissue for energy. However, survival without water is far more limited, with most people able to survive only three to seven days, depending on factors such as temperature and activity levels.
Types of Fasting
In the realm of science, there are various types of fasting. Intermittent fasting (IF) has become popular for its simplicity and effectiveness. This method typically involves cycles of eating and fasting, with one common approach being a 16-hour fasting period followed by an 8-hour eating window.
Other methods, such as the 5:2 fasting method, involve eating normally for five days and reducing calorie intake on the other two days. Prolonged fasting, which lasts for 48 hours or longer, is another form often used for detox or health reasons. Water fasting and time-restricted eating are also widely practised.
Traditional and Religious Fasting Practices
Traditional and religious fasting practices are deeply ingrained in various cultures.
- In Islam, fasting during the month of Ramadan involves abstaining from food and drink from dawn until sunset, with the fast being broken at Iftar.
- In Christianity, the 40 days of Lent often involve giving up certain foods or indulgences as an act of penance.
- Jewish traditions observe fasting on Yom Kippur and Tisha B’Av.
- Buddhists and Jains also incorporate fasting as part of their spiritual practices.
Breaking the Fast
After a fasting period, it is important to reintroduce food gradually to avoid overloading the digestive system.
“A human can survive for about one to two months without food, provided they have adequate hydration. Initially, the body burns glycogen (stored glucose), then fat, and eventually muscle tissue for energy. However, survival without water is far more limited, with most people able to survive only three to seven days, depending on factors.”
Ideal meals should begin with liquids like water or broths, followed by small, easy-to-digest meals such as fruits and smoothies. Lean proteins and complex carbohydrates (beans, fruits, whole grains) can then be added in moderation.
How Often Should You Fast?
When considering the frequency of fasting, intermittent fasting can be practised several times a week for optimal health benefits. Prolonged fasts, on the other hand, should be done less frequently, typically once every few months.
For the best health outcomes, fasting can be done two to four times a year, depending on the type of fasting and individual health conditions.
As always, the best approach to fasting should be personalised based on individual health conditions, goals, and guidance from healthcare professionals.
Dr Bura practises Plant-Based Dietary Consultancy at Golden Rose Hotel in Arusha from Monday to Saturday, 4-6 PM.
📞 Contact: 0626625471
