What is Fasting | Types | Benefits | Side-Effects

What is Fasting | Types | Benefits | Side-Effects

Daily working out and still not able to lose weight. We all have been in this situation and trying to find a solution, which can help us lose our fat percentage. In that journey, we all have come across the word fasting. That, What is Fasting? , What are various types of Fasting? , Does Fasting have any benefits? , What are the side-effect of Fasting?.
We will try to answer all the questions so that in end you have a better clear image of, is it good for you or not.

What is Fasting?

Fasting means willful refrainment from consuming any kind of calories. That means, if you willfully stop eating anything, you are in a fasted state. The practice is not just for dieting but is used also in various religious events. For example in the Hindu religion, Females fast for the better health of their partner.
So logically, the time you stop having your breakfast, lunch, or dinner you are in a fasted state. However, most of the time fasting is usually for 16hours to 4/5 Days. It all depends on which type of fasting we are focusing on and the benefits of them.

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Types Of Fasting?

There are various types of fasting, according to their duration and what can you eat in between. For you to pick up the best type fast, which can suit your daily need. Because it is not just a diet, but a lifestyle.

  1. Calorie Restriction:

    The most common type of fasting, which most of us do not consider fasting, but is also a type of fasting. In Calorie Restriction, we restrict our daily calorie intake to a particular level, we are in a calorie deficit which results in fat loss.

  2. Intermittent Fasting:

    It is the most popular type of fasting. Intermittent fasting is defined as, For a fixed period of time not consuming any calories. The main aim is to start ketosis in your body so that it can burn fat for energy. It has various time slot which is famous among various dietitian, 16-8 Hours, 20-4 Hours, And 24 Hour( one meal a day). They are the most common type of Intermittent Fasting one can opt for.
    From 1 day to 4/5 Days fasting is Known as Prolonged Fasting. It has everything the same as Intermittent but has a longer duration of a fast period.Intermittent fasting |What is Fasting | Types | Benefits | Side-Effects

  3. Water Fast:

    Water fast is also known as a liquid diet. In water fast, we consume only liquids and no solid. we can consume juices but can’t eat fruit. People follow this diet when they are really serious or have digestion problems. A liquid diet is very easy to digest in comparison to other options.

  4. Dry Fast:

    Dry Fasting is the most extreme type of fasting. As the name suggests, dry fast means that we can’t consume anything even water. It should be followed with proper care and guidance. Moreover, It varies from 16 hours to 3 Days.
    More than 3 days your body starts to use muscles for energy. Which is very dangerous. It sure helps to remove fat very fast, but one step wrong can be a life-death situation.

Benefits Of Fasting

The reason fasting is very famous because it has various benefits from fat loss to cell regeneration. Although sometimes it can be a little tough, however, it sure improves both physical as well as mental health.

  1. Promote Fat Loss and Prevent Heart chronic diseases:

    Fasting not only helps with fat loss, as most of the time we are in a calorie deficit. Moreover, It prevents chronic diseases such as heart diseases, respiratory diseases, or any other major health problem. Because while we are in a fast, our fat level, cholesterol, blood pressure are in a normal range.

  2. Prevent Spike in Sugar level: 

    While we are in fasting our insulin level does not spike as we tend to consume less sugar. Fasting helps in proper blood flow in our veins and arteries. Which is very good for people suffering from type 2 diabetes.

  3. Cell Regeneration:

    Intermittent Fasting of 1 day to 3 Days have shown sign of faster cell regeneration according to MIT biologist. As we have all learned that our body makes new cells after few days. If we fast our cell regeneration process increases very fat. Resulting in better skin quality and freshness.

  4. Detox:

    A fasted diet helps in detox. It helps in removing toxic waste in our body, which results in better and fresh blood flow. Good blood quality help in better oxygen transfer across our body, as it has a good number of RBCs (Red Blood Cells).

  5. Delay in aging and better life expectancy:

    The result has shown that fasting can help delay aging, as our body regenerates cells faster. Which helps in aging. Because of better health standards and quality, It also helps in increasing life expectancy.

  6. Increase Growth Hormones Secretion:

    It has been shown that a fast can helps in an increase in growth hormone secretion. Which essential for Growth, Metabolism, and overall strength. As it increases in HGH levels. Moreover, it helps in maintaining sugar levels and insulin spike levels.

Side-Effect Of Fasting

As we know, every coin has two sides. The same goes for fasting. There are some disadvantages or side-effects of having a fast. Which can affect both mental and physical health.

  1. While fasting we are really low on the energy level, which results in laziness as we don’t have enough calories. Moreover, It is advised to avoid the gym as our nutrient levels are not optimal. Which might result in cramps or exhaustion.
  2. If you suffer from diabetes or low blood sugar, a fasted diet can lead to spikes and crashes in your blood sugar levels, which could be very dangerous.
  3. It is also not advisable for older people or underweight. As it can deplete all angry reserve, which leads to malnutrition.
  4. Moreover, It is also not advisable for pregnant women, as it is really dangerous for both mother and child.


Fasting has proven benefits and can help in fat loss and cell regeneration. But one must be sure and consult their doctor if planning to start a fast. In order of easy to hard. Calorie restriction, Intermittent fasting, water fast, Dry fast. Calorie restriction is the easiest and dry fasting the hardest.


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