Fasting day – the rules and benefits of fasting every other day

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Why do you need fasting days?

Regular full refusal of food for 24 hours is one of the easiest ways to normalize metabolism, reduce dependence on sweets, and develop the ability to feel real hunger, and not just depend on craving.

The scientific rationale for the benefits of fasting days is based on the theory of interval fasting – one of the most popular methods of reducing fat mass and gaining lean muscle. The effectiveness of the method is based on the normalization of hormone levels.

Benefits of fasting days

Normalization of metabolism

Regular holding of fasting days optimizes insulin secretion and makes the body less sensitive to foods containing carbohydrates with a high glycemic index – this will help maintain normal body weight.

Fat burning 

The functioning of the body without food and low blood sugar will positively affect the mechanism of using fat reserves for energy. The constant use of the wrong food significantly worsens this mechanism.


Rest for the stomach

If you have problems with digestion, heartburn, and bloating, then the lack of food for 24 hours will rest the stomach and allow you to restore normal function. In addition, the body will more effectively deal with toxins.

The development of the ability to control hunger

It is important to be able to distinguish a real feeling of hunger from a desire to eat something from boredom. Learning how to control your appetite, you will eat up faster and be able to refuse sweets and snacks – the main enemies of health and a good shape.

Is fasting dangerous (contraindications)? 

In most cases, the body slows down the metabolism by about 2-3 days after the start of fasting – a fasting day and refusal of food for 24 hours should not have a negative effect on the metabolism of a healthy person or on muscle mass.

However, it is important to remember that contraindications to fasting are diseases such as diabetes, stomach ulcers, heart disease. If there are doubts as to whether the fasting days method is suitable for you, consult your doctor.

A few rules for fasting days

Start fasting in the evening, not in the morning.

Starting a fasting day in the morning, you will encounter a strong feeling of hunger at night – sleeping on an empty stomach will be restless, you will dream of a steak or sweets.

Drink more warm liquids

During a fasting day, it is important to drink as much warm water and various herbal teas as possible (especially diuretics). Black tea, coffee, and carbonated drinks are recommended to be excluded, as they irritate the stomach.

Get rid of hunger with BCAA

Taking 5-7 grams of BCAA amino acids every 4-5 hours will significantly reduce the feeling of hunger, normalizing the brain functions, and eliminating the feeling of clouded consciousness caused by a decrease in blood sugar.

Close the fasting day correctly

Do not start to eat immediately after 24 hours of fasting – your first meal in the evening of the second day should be a vegetable salad with olive oil, fresh green vegetables and a small portion of porridge or lentils.

Fasting day on apples

Despite the fact that there are recommendations for fasting days on cucumbers, apples, or any porridge, a complete rejection of food will be much more effective. Eating even small portions of food significantly complicates fasting, driving up an appetite, and constantly reminding you of hunger.

In addition, it is important to distinguish between real physical hunger and feelings when you want to “eat something.” Such a psychological hunger is caused by the fact that after getting used to eating several times a day, it seems to you that you must feel the hunger in the absence of food.


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