Fasting is an ancient practice wherein you abstain from eating food and sometimes drink for a certain period of time. While it was earlier known for its spiritual significance, today, fasting is recognized for its potential health benefits, including weight loss, improved metabolic health and increased mental clarity. However, one has to be careful while fasting and make sure to consult an expert to avoid adverse effects.

A lot of people fast for different time periods. Some people do intermittent fasting wherein there are alternating periods of eating and fasting. It includes cycles of fasting, often for 16-24 hours, followed by a window of eating. Some people also fast for 48 or 72 hours. There are several health benefits to this but there are also certain risks.

During the first 24 hours of fasting, the body consumes glycogen that is stored in the liver and muscles for energy. This is stored in the form of glucose and as it depletes, the body begins to shift its energy source from carbohydrates to fats. This depletion causes a metabolic switch wherein the body uses alternative energy sources.

After glycogen stores are exhausted which usually happens after 24 to 48 hours into fasting, the liver starts converting fatty acids into ketones which then give an alternative fuel, especially for the brain. Ketosis is the state in which the body relies on ketones for energy which can enhance mental clarity, reduce inflammation and support weight loss.

After the 48-hour mark, the process of autophagy becomes more active. Autophagy is the body’s natural way of removing damaged cells and regenerating newer and healthier ones. This process is important for cellular repair and maintenance, thereby, protecting against chronic diseases and promoting longevity.

Fasting causes a significant drop in insulin levels which can have several benefits, especially for those with insulin resistance or type 2 diabetes. Lower insulin levels help in fat burning, improve metabolic health and reduce the risk of chronic diseases linked with high insulin, such as heart disease and obesity.

Fasting can lead to an increase in human growth hormone (HGH) levels. HGH plays an important role in fat loss, muscle preservation and overall metabolic health. Higher HGH levels during fasting can help maintain muscle mass while promoting fat utilization.

Extended hours of fasting have been shown to promote the regeneration of the immune system. By triggering the breakdown of old and damaged immune cells, fasting helps in the production of new white blood cells, thereby, improving immune function. This reset can be beneficial in strengthening the body’s defence system.

One of the drawbacks of this way of fasting is the risk of electrolyte imbalances, especially in sodium, potassium and magnesium levels. These imbalances can cause fatigue, dizziness and irregular heartbeats. It’s important to monitor electrolyte levels and consider supplementation or medical supervision during extended fasts to prevent health complications.

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