The most common weight loss method is fasting. This term often has a negative connotation, which is why in scientific works the expression “fasting-dietary treatment” is preferred. Unfortunately, fasting is not widely used, despite numerous studies across various medical fields. Although the Ministries of Health of various countries have approved long periods of therapeutic fasting under the supervision of a nutritionist or dietitian, fasting is rarely used by people due to fear of complications.
Intermittent Fasting
For individuals with moderate overweight, a single long course of fasting may be sufficient to loss excess weight. However, people with severe obesity may require an intermittent fasting method. This approach involves a short course of fasting (10-15 days), followed by recovery and a “normal life” period of the same duration (30-45 days in total), with the course repeated approximately 10 times.
“Dry” Fasting
The “dry” fasting method can be widely applicable in medical practice and sports. This short-term fasting technique can be implemented in daily conditions. While typical water fast may lead to a weight loss of 0.5 to 1 kg per day, a “dry” fast can result in a weight loss of up to 3 kg per day.
How to start fasting
Before beginning a fast, it is important to “cleanse” the intestines. Two commonly used methods for colon cleansing are enemas and laxatives such as Glycoprep Powder or Bekunis. Enemas clean the colon, but do not the small intestine. On the other hand, saline laxatives provide a more thorough cleansing from the stomach to the large intestine. Glycoprep Powder is available in powder form and is taken in proportion to body weight. It acts osmotically, preventing reabsorption of digestive juices and promoting relaxation of the gastrointestinal tract. It is essential to drink a lot of water during this process. Bekunis produces a laxative effect, which is achieved through stimulation of the large bowel. The active ingredient in these tablets is made using natural senna glycosides which are derived from the plant Senna. Its mechanism of action involves stimulating colonic motility, which helps to accelerate colonic transit.
During dry fasting, the body takes water from fat cells, which leads to faster fat burning, compared to regular fasting, and muscle tissue does not decrease. Short-term fasting does not typically cause weakness; in fact, it can lead to increased energy and productivity. This response is an evolutionary adaptation, as a hungry person is motivated to seek food promptly. Any initial fatigue disappears by the third day of fasting, replaced by a sense of calmness. Additionally, waterless fasting can stimulate the central nervous system and have antidepressant effects.
For systematic weight loss, dry fasting for 1-3 days per week is sufficient. After regulal fasting, a person can quickly gain weight again, and after a short dry fasting, recovery of adipose tissue is rare. Following a dry fast, a rehabilitation period is recommended.