What Should I Expect when Fasting?
Fasting has been practiced for centuries, often for spiritual or religious reasons. Modern scientific research is shedding new light on the potential health benefits of fasting. From promoting weight loss and improving metabolic health, to potentially increasing longevity through cellular regeneration processes, fasting protocols like fasting mimicking are gaining popularity. But what can you expect when you embark on fasting mimicking? While it may require some adjustment and discipline, understanding the side effects of fasting, its benefits, and strategies can help make fasting mimicking a sustainable practice for improving your overall health and well-being.
What is ‘Fasting Mimicking’?
Fasting-mimicking imitates fasting using a finitely balanced, low-calorie, plant-based diet. This fasting method is designed to trick your body into thinking it’s fasting. Essentially, you eat just enough of the right balance of food, calories, and macros to protect you from falling into a starvation state. This is possible, as the process doesn't trigger the nutrient-sensing pathways that signal a “fed” state. The process elicits a biological fast.
This approach provides essential nutrients plus the benefits of fasting—without the risks. Typically, it involves fasting in 3—to 7-day cycles of restricted eating, followed by periods of healthy eating. For a more in-depth look at fasting mimicking, read this article.
While Fasting: What to Expect
Here's what you can expect during fasting.
When you embark on a fast, you are putting your body through a phase where it is not gaining energy from glycogen, which is the usual source of energy that our body consumes when we eat food. During a fast, your body will use up all of its glycogen stores, then switch to using stored fat as energy, in a process called ketosis. During this transition, expect to experience some feelings of hunger. These feelings are a normal part of the process and can be mitigated or reduced by slowing down and maintaining proper hydration.
A bit about Ketosis
Ketosis is an incredible metabolic process in which your body shifts from using glucose to burning fat for fuel to using ketone bodies instead. This transition happens after 24-48 hours when your carbohydrate intake drops below 50 grams daily.
During ketosis, your liver converts fatty acids into ketone bodies - namely, beta-hydroxybutyrate, acetoacetate, and acetone. These ketones are an alternative energy source for your brain, muscles, and other organs. Unlike fatty acids, ketones can cross the blood-brain barrier, providing your brain up to 70% of its energy needs during ketosis. For an in-depth look at ketosis, read this article.
Much of the benefit of fasting comes from the period of time your body is in ketosis. These benefits include sustainable weight management, enhanced cognitive function, and reduced markers of inflammation. Your body enters ketosis naturally during Phase II of fasting, and you may experience some physical signs of fasting that indicate this important transition has taken place.
Some common side effects of fasting include:
Headaches - Going an extended period without food can cause headaches in some due to factors like electrolyte imbalances, low blood sugar, caffeine withdrawal, or dehydration. This can be minimised by drinking plenty of water and fasting with SMARTFAST, which allows you to ingest some salts, herbal tea and a hydrating MCT and Glycerol drink throughout the process.
Dizziness/Lightheadedness - Dehydration, electrolyte imbalance, and blood glucose fluctuations during a fast may lead to dizziness or lightheadedness, especially when standing up quickly. Minimise this by drinking plenty of fluids and taking it slow.
Difficulty Concentrating - The brain's energy source when fasting (ketones) can initially impair concentration and focus for some people until the body adapts. Take this as a sign that you're on track with your fast!
Constipation - The digestive system can slow down during an extended fast, leading to constipation or difficulty having bowel movements. The added fibre in the SMARTFAST foods will help reduce constipation during fasting.
Ketone Breath - You know you’re burning fat when you can taste ketosis! During ketosis, your body produces more acetones, which you can taste. Ameliorate this by staying hydrated and perhaps drinking herbal tea between eating windows.
Muscle Cramps - Dehydration and electrolyte imbalances, particularly low levels of minerals like magnesium, potassium, and sodium, can trigger muscle cramps. Alleviate this with the addition of a pinch of sea salt/ river salt in your water bottle.
Being aware of each stage and the various changes that are taking place in your body, comfortable or not, will help you flag exactly where you are at in the process and will help you stay motivated.
Why am I experiencing Low Energy While Fasting?
You can expect to feel some periods of low energy, particularly at the beginning of your fasting because you have reduced the amount of calories your body is ingesting and you are adjusting to a new metabolic state. This is normal and part of the process that allows cellular renewal and supports better blood glucose management.
During the first two days, where you might experience the most low energy while fasting, staying hydrated, getting enough electrolytes like sodium and treating yourself to a slow day can help reduce fatigue.
Fasting-mimicking programs, like SMARTFAST, allow you to eat while keeping your body in a fasted state. This can reduce fatigue and low energy while fasting and supports metabolic health by reducing the loss of muscle tissue. This is the key to reducing the risk of rebound weight gain resulting from total abstinence of food that other methods implement.
Remember, fasting is a good time to introspect, tune in, and be mindful of the process and your body's response to it, so treat it as an opportunity to slow down and allow yourself time out to be refreshed. You deserve it!
Hunger While Fasting
It's very normal to feel hungry when you're fasting, as your body is used to a regular food supply. The hunger pangs may be strongest in the first 1-2 days but often subside as your body adapts to ketosis. Drinking water, herbal tea, and coffee during fasting can help curb hunger.
In addition to allowing you to eat while you fast, SMARTFAST provides a specially formulated concentrated mix of MCT and glycerol to keep you from really hitting that flat and hungry phase like traditional fasting methods do. The MCT and Glycerol are combined to enhance ketosis, offering an immediate energy source to keep you feeling better throughout the day.
Helpful strategies for managing the initial days of a fast:
Stay Hydrated.
Being dehydrated will increase feelings of hunger. If you are wondering, ‘What can I drink while fasting?’ Here is a quick list:
1. Drink plenty of fluids like water and herbal teas
2. One or two cups of black coffee during fasting can help ease hunger and ensure you stay hydrated.
3. MCT and Glycerol mix
Try Fasting Mimicking.
Eating while you fast makes the experience more manageable, and we have made it super convenient!
You may start gently with SMARTFAST 3, a three-day fasting mimicking program. Or jump straight in and go with the SMARTFAST 6 - the same health benefits of enhanced cognition, improved weight management and cellular renewal are realised - but holding the fast for longer will only enhance your results
Enjoy a range of Beverages.
Drinking water, unsweetened green tea, peppermint tea and coffee during fasting can provide a sense of fullness while maintaining a fasting state.
Go For A Walk.
Light movement and gentle exercise during fasting can support the detox and rejuvenating benefits fasting can offer. Just be sure to be mindful and don’t overdo it!
Stay Busy in a relaxed way.
Keeping your mind and hands occupied with work, hobbies, and activities can prevent obsessing over hunger.
After Fasting: What to Expect.
What to Eat After Fasting
When breaking an extended fast, start with nutritious fluids like broths, meal replacements or light soups and juices in the morning. Slowly work your way back to nourishing solid foods as the days progress.
Fasting benefits are realised when you regularly implement fasting protocols, like SMARTFAST, as part of a balanced lifestyle. This means intentionally incorporating fasting throughout the year. During periods when you are not fasting, the best way to maintain the benefits of fasting and meet your health goals is to ensure that you eat nutrient-dense food and incorporate movement, sleep, and hydration into every day.
Everyone experiences fasting differently. It is essential that you take care, especially during your first time fasting. Remember, the SMARTFAST helpline of qualified Dietitians and Nutritionists are at your fingertips before, during and after your fast. Simply call 1300 057 887.