Fasting has many benefits for human psychology

What if I told you that not eating for an extended period of time could increase your mental performance and even help prevent depression? It sounds too good to be true, but several recent studies suggest there may be something to it. Fasting has been shown to have positive impacts on anxiety, cognition, and mood. Here’s how it works, how it’s been studied, and what to expect if you decide to try it out for yourself.

It’s natural

As humans, our bodies are used to going without food. Fasting makes it easier to cope with hunger pangs and adapt to a new routine as opposed to relying on unhealthy snacks in between meals. If you want to lose weight, fasting may be helpful when you need a kickstart. However, fasting is not advised if you’re already underweight or have a history of eating disorders. For people with those conditions, starvation is more likely than weight loss and it can interfere with recovery from anorexia and bulimia. In addition, some research suggests that fasting can lead to an irregular heartbeat in healthy individuals and those who don’t fast regularly. If you have any underlying medical conditions or take medication regularly, speak with your doctor before embarking on a fast.

There are various types of fasts

Some involve complete abstinence from food or water while others are only partial fasts. In addition, there are intermittent fasts in which we abstain from eating for a certain amount of time and then allow ourselves to eat normally before starting again. There’s also time-restricted eating (or fasting), in which we have access to food for just eight hours per day, allowing us to consume about 25 percent of our normal caloric intake. Fasts can last anywhere from overnight (allowing us to feast during our sleeping hours) up to five days long. Fasts such as these help people live longer and healthier lives by boosting their metabolism and helping them shed fat.

Diets don’t have to be boring

When we want to lose weight, many of us automatically think that we need to cut our favorite foods from our diet or make small sacrifices in order to get healthier. But not all diets have to be boring and restrictive! You don’t have to avoid your favorite foods or eliminate entire food groups in order to lose weight – with a little creativity, you can still enjoy good food on a diet. Here are some tips for enjoying your favorite meals while losing weight

The body releases beneficial hormones

When you fast, your body is forced to burn stored fat as energy, and it releases a hormone called leptin. Leptin helps tell your brain that you're full and can stop eating. That's why many people who are overweight experience leptin resistance, which means their brain doesn't receive leptin's signals that they've had enough to eat. This is one of the reasons dieting alone isn't a good idea—it won't correct leptin resistance, so your brain thinks you still need food when you don't.

Breaking the fast is important

Fasting does have a few, minor health risks, so it’s important to follow some guidelines when breaking your fast. Don’t break your fast with fried food or anything deep-fried, and you should also drink plenty of water throughout the day. It might be tempting to chow down on an entire meal all at once, but try to eat small meals throughout so you can maintain an even blood sugar level and avoid that mid-day energy crash. A long, healthy breakfast may not seem like a big deal in theory, but after over 24 hours without eating, it will change everything!

The health benefits are incredible

Research shows that fasting, or at least reducing caloric intake by up to 25%, can help heal and prevent degenerative diseases of all kinds. Scientists have found that restricting caloric intake increases longevity, delays aging and may protect against disease—not just in humans but in animals too. Even mental health could be boosted: A study published in Cell Metabolism last year revealed that fasting increased a hormone called BDNF (short for brain-derived neurotrophic factor), which is linked to learning and memory as well as mood regulation. BDNF promotes neurogenesis, says Ilyse Laporte, who led the research team at Albert Einstein College of Medicine.

Fast on special occasions (such as Ramadan, Lent, or Thanksgiving)

Fasting on special occasions has several psychological benefits. Fasts can strengthen self-discipline, teach people to limit their food intake, and help them connect spiritually. For example, Muslims observe Ramadan each year. During Ramadan, most adult Muslims do not eat or drink from sunrise to sunset; as a result, they experience both physical and mental health improvements. Fasts can also give people more control over their behavior and feelings—reducing overeating is just one of the fasting’s positive effects on controlling our actions and emotions.

Use fasting as part of your lifestyle

Fasting is healthy and beneficial, but it’s best to do it as part of your lifestyle. Too often, people attempt prolonged fasts (24 hours or more) just because they read a bunch of anecdotes about its positive effects. The truth is that prolonged fasting can be hard on your body and may cause adverse effects. However, moderate fasting (12–16 hours) is perfectly healthy and safe when done once or twice per week. Just make sure to consult with your doctor before starting a fast to learn how to do it safely. Also, if you’re pregnant or breastfeeding, you should talk with your doctor before beginning any sort of fasting regimen.

Try different fasts for specific purposes (cleansing, weight loss, spiritual growth, etc.)

Many people who fast do so for spiritual growth and cleansing. But fasting is also an extremely effective way to lose weight, which can improve your health and appearance. And, if you’re interested in cleansing—or if you just want to get rid of that stubborn belly fat—fasting can help with that too. In fact, a 2014 study published in JAMA Internal Medicine found that intermittent fasting (not eating anything but water or black coffee during certain time periods) helped overweight women lose almost 7 percent of their body weight—without dieting!