Online platforms are awash with videos featuring individuals sharing their fasting experiences, attracting hundreds of comments. Some users recount successful journeys, while others issue stark warnings about the potential dangers.
Can Fasting Lead to a Younger You?
Personal testimonials, particularly those showcasing dramatic physical transformations (before and after), are potent advertisements for any method, quickly gathering followers. The purported simplicity of fasting is a major draw: it seemingly eliminates the need for purchasing healthy (and often expensive) foods, engaging in exercise, or adopting an overall healthy lifestyle. The message is straightforward: “simply stop eating for a while, and you’ll lose weight or appear younger.”
The appeal is further amplified by a perceived scientific backing for fasting’s benefits. Proponents often cite research findings and reference the theory of autophagy, a Nobel Prize-winning discovery by Japanese scientist Yoshinori Ohsumi in 2016. Autophagy is the cellular process where living cells break down and recycle their own damaged components, such as faulty mitochondria and defective proteins, converting them into energy. This self-digestion and cellular cleansing process is crucial; disruptions are linked to aging, cancer, Alzheimer’s disease, and other ailments. Ohsumi demonstrated how this mechanism is activated by depriving yeast cells of nutrients. Subsequent research revealed similar processes occur in mammals, including humans, where nutrient scarcity prompts the body to break down internal “waste” (and more) for energy. This concept has been seized upon by marketers and nutritionists who promote fasting by loosely interpreting autophagy. However, Ohsumi himself has repeatedly emphasized in interviews that he did not develop therapeutic fasting protocols. He urges against applying his laboratory findings from yeast cells to unsupervised fasting diets in humans.
That said, it’s inaccurate to claim fasting is universally harmful. Some individuals have practiced it for years and maintain excellent health. One user shared, “I fast for seven days every month, doing this for seven years. My body fat is normal, muscle mass is above average, and my health markers at 43 are like those of a young man, with an overall testosterone level of 37. Between fasting periods, I eat whatever and as much as I want.” There’s no reason to doubt such personal accounts.
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When Hunger Heals
“It’s true; I’ve met individuals who attest to feeling fantastic when they start fasting,” stated Natalya Denisova, a candidate of medical sciences and a physician-dietitian, who also serves as the scientific secretary at the Federal Research Center for Nutrition and Biotechnology. “However, this is definitely not universal. Someone feeling great doesn’t guarantee you will.”
The physician explained that fasting places significant stress on the human body. Unlike plants, humans cannot derive energy from sunlight and require food. Therefore, fasting is inherently unnatural for us. It triggers protein breakdown, leading to the accumulation of metabolic byproducts, such as ketone bodies (formed during fat breakdown) and other compounds. It’s vital to remember that our bodies require a specific amount of energy, known as basal metabolic rate, to sustain physiological functions. Furthermore, fasting typically results in mood disturbances due to the release of stress hormones, potentially initiating a detrimental cycle of metabolic dysfunction.
Nonetheless, fasting can sometimes be employed for therapeutic purposes.
“The critical distinction is that therapeutic fasting is always conducted within a medical facility under strict medical supervision,” Denisova continued. “When deciding to prescribe therapeutic fasting, a doctor thoroughly evaluates the indications and contraindications. For instance, severe obesity might be an indication if other methods have failed. However, contraindications are numerous, including various inflammatory, systemic, and oncological diseases, diabetes mellitus, pregnancy and breastfeeding, and childhood and old age. Patients must undergo comprehensive examinations and preparation. Equally important is the recovery period post-fasting, meaning the reintroduction of food must be managed carefully. Thus, unsupervised fasting at home is unsafe and can provoke the exacerbation of existing chronic conditions, gastrointestinal issues, headaches, sleep disturbances, blood thickening, intoxication, and other metabolic problems.”
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An Alternative: “Detox” Days
Research indicates that short-term or intermittent fasting can activate the body’s protective mechanisms. However, prolonged food deprivation (three days or more) is more likely to cause harm than benefit.
“Certainly, scientific data supports that fasting can stimulate metabolic processes in specific cases, potentially aiding weight loss in severely obese individuals,” noted Natalya Denisova. “There is evidence that fasting can alleviate symptoms of conditions like bronchial asthma and allergic reactions. However, this is not a primary treatment but an adjunct therapy, used alongside other treatments and strictly under medical guidance. Individuals seeking to prolong their lives should not undertake this independently. Furthermore, it’s important to consider research suggesting that complete fasting, even medically supervised, isn’t more effective than a well-designed diet therapy incorporating “detox” days.”
For example, a gentler and more popular approach is intermittent fasting, where individuals abstain from food for a 24-hour period following an “eat-stop-eat” pattern. This might involve finishing dinner at 6 PM and not eating again until 6 PM the following day, or skipping breakfast and lunch.
“Most people tolerate this schedule reasonably well, but its effectiveness is no greater than that of a “detox” day,” Denisova observed. “Honestly, forcing the body into such a severe stress through complete fasting isn’t ideal. It’s better to consume at least 500-700 calories daily from a single food group during a “detox” day. This is particularly feasible in the summer when fresh fruits and vegetables are abundant, and the body doesn’t need to expend energy on thermoregulation as it does in winter. However, “detox” days should not occur more than once a week,” advised the physician-dietitian.
The specialist also cautioned that intermittent fasting might disrupt bile flow and increase the risk of gallstone formation.
“As a physician-dietitian, I believe the role of fasting in life extension is overstated,” she concluded. “The most effective path to longevity and youthfulness is not fasting, but a healthy lifestyle. This encompasses adequate physical activity, abstaining from bad habits, and a balanced diet. This comprehensive approach has no contraindications and is suitable for everyone. Adhering to healthy eating principles helps maintain a healthy weight, reduces the risk of developing numerous diseases over time, and improves overall well-being.”
What Types of “Fasting” Diets Exist?
Intermittent Fasting
The most common regimen is 16/8: abstain from food for 16 hours, then consume whatever desired within the subsequent 8-hour window.
Variations include 18/6 (18 hours fasting, 6 hours for eating) and 20/4 (a single meal per day, with 20 hours of fasting).
Therapeutic Fasting
This can last from a few days up to several weeks but must be prescribed and supervised by a medical professional.
“Detox” Days
These can involve consuming a single food item (e.g., cottage cheese, chicken, bananas, buckwheat) or a combination (e.g., meat and vegetables). The key principle is limiting calorie intake to no more than 1000 kcal per day, which is half the usual amount.
Meals are divided into 4-5 smaller portions, with adequate fluid intake essential.
To lose weight, one must consume fewer calories than expended, creating a caloric deficit.
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What Happens When You Stop Eating?
First 6-12 Hours
Blood glucose levels drop, and insulin production decreases. You’ll likely feel hungry and experience a slight decrease in concentration. The body obtains energy by breaking down glucose from the blood and glycogen stores in muscles and the liver.
12 Hours to 2-3 Days
Glycogen reserves are depleted. The body begins to use its own muscle proteins and a small amount of fat for energy. Irritability, headaches, and fatigue may arise.
3 Days to Several Weeks
To safeguard essential proteins from being completely broken down, the body shifts to burning fat. Fats are converted into ketone bodies, which then serve as the primary fuel for the brain and body. Hunger pangs may lessen, but bad breath, dry mouth, and mild dizziness can appear.
Several Weeks to 1-2 Months
As fat reserves diminish, the body starts breaking down proteins again, including those from muscles and internal organs. This leads to exhaustion, weakness, a drop in blood pressure, and a compromised immune system.
More Than 1-2 Months
Depletion of all organs. A loss of 35-40% of body weight can result in multiple organ failure and death.
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