At Anahata we run juice fasting and weight loss fasting programmes. Here we give some general information about fasting, its history, its benefits and why it is easier to achieve than you may think.

Fasting is the voluntary abstention from food for a period of time. It is an ancient practice with deep roots in religious, spiritual and cultural traditions. Over the last few decades it has also gained prominence as a tool for weight management, mental clarity and disease prevention. Fasting has been proven to help with the removal of toxins, the easing of chronic conditions and helping to live a healthier life overall.

 

Historical and Cultural Roots

Fasting is as old as civilization itself. Virtually all major religions incorporate some form of fasting into their spiritual practices:

• Islam prescribes fasting from dawn to sunset during the holy month of Ramadan.
  
  
• Christianity includes fasting during Lent, a 40-day period leading up to Easter.
  
  
• Judaism observes several fast days, including Yom Kippur, the Day of Atonement.
  
  
• Buddhism and Hinduism also incorporate fasting as a means of purification and spiritual focus.

In these contexts, fasting is more than just avoiding food—it’s a discipline that promotes self-control, spiritual reflection, and empathy for the less fortunate.

The common definition of fasting is the avoidance of all or some kinds of food or drink. However, the biological definition is actually the switch from burning glucose (sugar) for energy to burning fat. These are the 2 main fuel sources for the body. When we stop eating food, the body starts to utilise what it already has to fuel itself. Glucose is stored in the liver as glycogen and this will be used first. Once this has been depleted, it moves over to using fat storage. Once the body is burning fat, it is believed to be in a true fasting state which is about 48 hours after the last meal. This is when the body is in a state of what is called ketosis.

 

Types of Fasting

While traditional religious fasts are still widely practiced, new forms of fasting have emerged, particularly in the realm of health and wellness. A couple of the most popular methods include:

 

1. Intermittent Fasting (IF)/Time Restricted Eating (TRE)

This is perhaps the most popular form today. It involves cycling between periods of eating and fasting and can easily be achieved at home. Common variations include:

• 16:8 method: Limiting food intake to a specific time frame each day, for example fasting for 16 hours and eating within an 8-hour window.
  
  
• 5:2 method: Eating normally for five days a week and significantly reducing calorie intake (around 500–600 calories) on the other two.
  
  
• Alternate-day fasting: Alternating between days of normal eating and days of fasting or very low calorie intake.

 

2. Extended Fasting

This is usually better practiced away from home with all its stresses and temptations. It Involves abstaining from food for 24 hours or more. This could range from a one-day fast to multi-day fasts which can be just water, specific detox aided drinks and/or juices.

At Anahata we provide extended guided juice fasting programmes from 3 – 28 days.

 

Health Benefits of Fasting

So why should someone consider a fast? There are many benefits to fasting and they are wide ranging. Modern scientific research has begun to validate many of the anecdotal and traditional claims about fasting. Some of the key health benefits include:

1. Weight Loss and Fat Loss
   
   By reducing the eating window or the number of calories consumed, fasting can help people lose weight, especially visceral fat. It may also help regulate hormones such as insulin and leptin, which play roles in fat storage and hunger.
   
   
2. Improved Metabolic Health
   
   Fasting has been shown to lower insulin levels, improve blood sugar control, and enhance insulin sensitivity—factors crucial for preventing type 2 diabetes.
   
   
3. Cellular Repair and Autophagy
   
   During a longer fast, the body while under mild stress initiates autophagy, a process where cells are broken down and damaged and dysfunctional cells are removed or replaced. This cellular “clean-up” may help prevent diseases, including cancer, neurodegenerative disorders and other chronic health issues.
   
   
4. Reduced Inflammation
   
   Some studies suggest that fasting can lower markers of inflammation, which is associated with many chronic conditions such as heart disease, arthritis, and certain cancers.
   
   
5. Heart Health
   
   Fasting may contribute to improved metabolic markers such as cholesterol levels, lower blood pressure, and reduced triglycerides, all of which support cardiovascular health.
   
   
6. Enhanced Brain Function
   
   Fasting may boost brain-derived neurotrophic factor (BDNF), a protein associated with cognitive function, memory, and the growth of new neurons thus improving concentration and focus. It may also offer protective effects against diseases like Alzheimer’s and Parkinson’s.
   
   
7. Longevity
   
   Animal studies have found that fasting can increase lifespan. While human research is still ongoing, early results are promising and suggest potential anti-aging effects.
   
   
8. Overall improved health and wellbeing
   
   Fasting can serve as a reset button, fostering greater awareness of negative habits, general eating habits and ultimately gratitude for healthier foods in general.
   
   

 

Considerations

Concerns about malnutrition during fasts are generally misplaced. Despite potassium levels decreasing slightly, there has been no record of malnutrition. Although it can be very beneficial, fasting is not suitable for everyone. It’s important to consider individual health conditions and consult a healthcare professional before starting any fasting regimen.

Groups that should exercise caution or avoid fasting:

• Pregnant or breastfeeding women
  
  
• Individuals with diabetes (especially those on insulin)
  
  
• People who are frail, malnourished or with a history of eating disorders
  
  
• Children and adolescents
  
  
• People on certain medications especially antipsychotics

 

How to Start Fasting Safely

If you’re considering fasting, here are a few tips if this is your first time:

1. Do a pre-cleanse: If your diet is less healthy than you would like, switch to a healthier diet before you start to fast. We have details on how to pre-cleanse on our website.
   
   
2. Stay hydrated: Drink plenty of water, herbal teas, or other non-calorific beverages.
   
   
3. Move your body: This does depend on an individual’s health and fitness level. Practice some light exercise like yoga, walking, swimming or resistance training and avoid too much high intensity exercise.
   
   
4. Listen to your body: If you are experiencing detox reactions (see below) rest and take it easy.
   
   
5. Break your fast sensibly: We have guidance for how to break your fast. You should start with fruit or light vegetables for the first few days. Please see our website for further information.
   
   
   

Detox Reactions

Especially in the first few days of a prolonged fast you will potentially experience side effects of the detox that is taking place. Symptoms can include dizziness, headaches, fatigue, mood swings, and in some cases cold or flu like symptoms. These should resolve fairly quickly. If you are experiencing any of these, please make sure you rest. If they persevere, consult your adviser or health practitioner.

Fasting Myths

Let’s clear up some common misconceptions:

• “Fasting causes muscle loss”: While extended fasting without protein intake can lead to some muscle breakdown, intermittent fasting, especially when combined with resistance training, can preserve or even enhance muscle mass.
  
  
• “You must eat every few hours to keep metabolism high”: Research shows that meal frequency has less impact on metabolism than overall calorie intake and nutrient quality.
  
  

 

Final Thoughts

Fasting is more than a fleeting trend—it’s a time-tested practice that is finding new relevance in modern health and wellness circles. Whether motivated by spiritual, psychological, or physiological reasons, fasting offers a range of benefits when done correctly and mindfully. As with any lifestyle change, caution, research and professional guidance are key. When approached with intention and awareness, fasting can be a powerful tool for improving overall physical and mental well-being and lead to a healthier, longer life.

At Anahata, we are here to help you whether this is your first fast or one of many.