Types of Fasting

Introduction

• Definition of fasting: Any period of time not eating
• Classic definition: Only water allowed (anything else breaks the fast)
• Reasons for fasting: Weight loss, blood sugar control, and more
• Purpose of lecture: Cover various fasting variations for better results

1. Classic Water Fast

• Only water is allowed
• Ways to add flavor without breaking the fast:
  • Lemon or lime juice
  • Infused herbs: Mint, cucumber
  • Infused fruits: Strawberries, steeped overnight
  • Apple cider vinegar for tanginess and hunger suppression

2. Dry Fasting

• No water allowed
• Often used in religious fasting
• Recommended duration: Less than 24 hours to avoid dehydration
• Some people may find it easier due to fat metabolism releasing water
• Potential benefits: Less hunger, reduced urination and diarrhea

3. Tea Fasting

• Allows herbal teas (no cream or sweeteners)
• Types of teas: Green, black, oolong, herbal (e.g., mint, chamomile, cinnamon), mushroom teas
• Benefits: Easier fasting, better blood glucose control, potential weight loss

4. Coffee Fasting

• Allows black coffee and small amounts of cream
• Contains more caffeine than tea
• Benefits: Helps maintain normal rhythm, hot and iced variations

5. Bone Broth Fasting

• Bone broth includes proteins, fats, and calories but in small amounts
• Helps suppress hunger and prolong fasting periods
• Recommendations: Use homemade broths (bone or vegetable) instead of canned

6. Fat Fasting

• Uses high-fat foods
• Examples: Bulletproof coffee (coffee with oil or butter)
• Benefits: Hunger suppression, weight loss potential

7. 5:2 Fasting

• Five normal eating days, two ultra low-calorie days (about 500 calories)
• Popularized by Dr. Mosley in the UK
• Strategies for weight loss and fasting

8. Fiber Fasting

• Allows high-fiber foods like chia seeds
• Chia seeds form a gel when soaked in liquid, keeping you full
• Benefits: Fullness, ease of fasting

Conclusion

• Experiment with different fasting strategies to find what works best
• The key is finding a sustainable method for yourself

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