India is full of traditions and these traditions include fasting too. But here, we are not going to talk about fasting for God. Fasting helps in controlling your weight gain as well.
It’s not a hard and first rule that everyone needs to fast for shedding those extra calories. Though fasting has been a proven track for weight loss, half of the population has a craze for it.
Stages of fasting:
Weight loss is not a one-time journey. It is difficult to achieve the desired result within a short period but if maintained with proper ways and diet, you can see a better change in your weight. Well, starting any diet or adapting to a new trend with less knowledge is never the best idea. As our human race is never behind in innovating Acquiring good knowledge about the different stages of fasting is the foremost step.
Have a read below to learn – What happens to your body when you fast?
Here are the 10 stages of fasting as under:
Stage 1 – High blood sugar
0 to 4 hours after a meal
Blood sugar tends to be high after a meal. It stays for up to 4 hours. At this time, the body releases insulin to remove the blood sugar and convert it into glycogen. This activity of insulin provides an outcome of sugar shortage due to which you would feel hungry after 4 hours of a meal. The sugar shortage depends on your intake of the glycaemic index in your meal. If you have a higher index then your sugar crash will also be more.
Wondering why you eat a lot after having high-carb food?
The above-mentioned sugar crash is the reason.
Stage 2 – Low Blood Sugar
4 to 8 hours after a meal
At this period your blood sugar levels start falling. It moves towards a normal level.
Note: People with diabetes must be careful. They have the biggest risk of hypoglycemia which happens when the sugar level is dangerously low. Especially people who follow medication such as insulin to control diabetes
Stage 3 – Blood sugar level is normal
8 to 12 hours after a meal
The blood sugar level now turns towards being normal. It happens only after 12 hours of a meal.
A normal blood sugar level while fasting is considered below 100 milligrams per deciliter( mg/dL), that is, 5.6 millimoles per liter (mmol/L).
Stage 4 – Partial Ketosis
12 to 18 hours after a meal
The body now enters the Ketosis state. It is a metabolic state that guides the body to burn fat instead of glycogen or sugar. In this state, the body not only works for Ketosis state but also Glycolysis state, both of them are metabolic pathways. Glycolysis is the key step for breaking down glucose to extract energy for cellular metabolism.
Stage 5 – Ketosis and fat burning
18 to 28 hours after a meal
In this period, the body utilizes fats for energy. This state enables the body to increase the Ketone Bodies (or Keto bodies). It has proved that this state also provides a decrease in inflammation in the body. You will start to feel more alert and attentive as the healing and rejuvenation process starts participating in your body.
Stage 6 – Autophagy
28 to 48 hours after a meal
This state is said to be the state of self-repair. The mechanism triggers within every cell of the body. It creates new and effective components by breaking the damaged components and consuming them for energy. This impact shows on the skin and it plays a vital role in preventing severe conditions such as Alzheimer’s.
Stage 7 – Rise in growth hormones
48 to 60 hours after a meal
The level of growth hormones when you started fasting was low. But after 48 to 60 hours of a meal, the level of growth hormones rises. It is important for muscle repair and growth.
Stage 8 – Normalization of insulin level
60 to 72 hours after a meal
This stage is a bonus to people with pre-diabetes and diabetes because the insulin level drops back to absolute normal.
Stage 9 – Regeneration of immune cells
72 to 144 hours
At this stage, your immune cells start to regenerate rapidly. It’s a fact that the immunity after 144 hours of fasting will go through this change in your body.
Stage 10 – Become a master of hunger
144 to 288 hours
There will be a different understanding of your body towards food. You will deny the fact that it is necessary to eat 3 times a day. You will realize the quality nutrition is more important rather than just eating to feel full. At this point, you will master the need for food to hunger, its role, and myths of food as well. You will act as a professional about food and why we need to eat.
When you break a fast, do not jump on a high carb food suddenly. Allow your body to accept the breaking of the different stages of fasting and the process of eating again by feeding yourself with low carb or ketogenic food for at least 3 to 4 hours.
Fasting has different reactions to everybody. Your body doesn’t need to accept fasting as your friend’s body did. It takes time. It also depends on other things such as genetics, health, lifestyle, etc. It is said that fasting helps in burning fat easily because of low levels of insulin that increase during a fed state.
When you go through a fast, the body does not have its normal access to glucose and forces the cells to move to other means and materials to produce the energy needed for your body. Fasting also plays a role in cleansing your body of toxins.
If it is your first time, it’s natural to feel uncomfortable during fasting. You have to give your body a chance to adjust to a new habit by taking every step slow and systematically. Initially, it is advisable to fast for half of the day rather than an entire day then increase the hours.
You might take time to find your perfect way of burning fat but never forget to love yourself.