Is a 24-Hour Fast Safe for Weight Loss? Expert Sheds Light

In the fast-paced life of today, many people turn to fasting as a quick way to lose weight. Among the several diets comes the 24-hour fast. This type os fast is referred to as skipping meals for a whole day. However, in addition to this intimidating and puzzling way to lose weight, we often tend to forget whether it is safe after all. Can it really make you lose those extra kilos without compromising your health? 

In order to find out the definite answers, we reached out to Shrey Kumar Srivastav, Senior Consultant and General Physician, Sharda Hospital - Noida, and he explained to us the advantages, disadvantages, and safe means you should know before attempting a 24-hour fast.

What is a 24-Hour Fast?

A 24-hour fast is not consuming any solid food for one complete day. One may have water, black coffee, or green tea between fasting times, but meals are skipped until the following day. Some individuals follow this once or twice a week as part of their weight reduction program, however, there are some precautions one should consider.

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Expert’s POV on 24-Hour Fasting

In the opinion of Dr Srivastav, a 24-hour fast can decrease calorie consumption, enhance metabolism, and even enhance digestion. “It is not, however, for everybody. Individuals with diabetes, low blood pressure, or other ailments should refrain from it without consulting their doctor,” he emphasised.

Benefits of a 24-Hour Fast

Dr Srivastav highlighted that a 24-hour fast can have some of the following benefits if done appropriately and not too frequently:

• Aids in Natural Calorie Reduction: Skipping meals for a full day reduces your overall calorie consumption, which might aid in weight loss.
• Enhances Insulin Sensitivity: Fasting will make your body more efficient at using insulin, which might lower the risk of type 2 diabetes in healthy individuals.
• Provides Digestion with a Break: Your digestive system receives a break during a 24-hour fast, which might decrease bloating and enhance gut health.
• May Improve Mental Clarity: A few people claim to feel more alert and mentally clear during fasting.
• Enhances Self-Control: Fasting regularly can make one more disciplined with food and cut down on unhealthy snacking.

Risks of a 24-Hour Fast

While a 24-hour fast is beneficial, it does possess certain risks if not followed in the right manner. Here are a few precautions, Dr Srivastav recommended:

• Weakness and Fatigue: You might feel lethargic, dizzy, or irritable, particularly if you are new to fasting.
• Headaches and Dehydration: Inadequate intake of fluids may lead to headache or dehydration.
• Nutrient Deficiency Over Time: If repeated too often without adequate meals in between, it can result in nutrient deficiencies.
• Not Suitable for Everyone: Individuals suffering from diabetes, low blood pressure, heart conditions, or eating disorders must not opt for 24-hour fasts unless under medical supervision.

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Precautions of a 24-Hour Fast

Here is a basic expert-approved checklist you can follow:

• Drink lots of water at all times to keep your body well hydrated.
• Break the fast slowly with a light, balanced meal and not with heavy or fried foods.
• Begin with shorter fasting durations (12 to 16 hours) before attempting 24 hours.
• Stop at once if you experience faintness, dizziness, or illness.
• Seek medical advice if you have any ailment.

Bottomline

A 24-hour fast is safe and effective for some individuals when performed occasionally and carefully. However, it's not a universal solution to weight loss. It's best to consult with a doctor before doing so.