Hello everyone,

This is Yoko Maeda, BIANCA’s Aesthetic Internal Medicine doctor. Today, we’re diving deeper into the benefits of fasting.

One common question I hear is, “Fasting is trendy, but is it really good for your health?” In today’s world, most people’s eating habits lean towards overconsumption. As a specialist in aesthetic internal medicine, I believe that fasting, or reducing caloric intake for a set period, can indeed be beneficial for most people’s health.

What Is Fasting?

Fasting, essentially meaning “abstinence from food,” involves refraining from eating for a specific period. While it’s often associated with weight loss due to its potential to promote fat burning, fasting has other powerful health benefits, such as enhancing gut healing, stimulating stem cell production, and reducing oxidative stress, all of which contribute to overall wellness.

What Are the Benefits of Fasting?

Many people are curious about the effects of fasting. Fasting offers several potential health benefits, including:

• Increased Fat-Burning Efficiency (Ketosis)
• Enhanced Natural Healing of the Gut
• Promotion of Stem Cell Production
• Reduction of Oxidative Stress

The perception of fasting as a method for weight loss is largely due to the fat-burning benefits it brings.

Our body’s primary energy sources are glucose and ketones. When we consume a lot of carbohydrates, ketones aren’t produced. Typically, ketones are generated during a state of starvation, where fat and muscle are broken down for energy. By fasting and temporarily refraining from eating, we can enter a state of ketosis, which helps enhance weight loss.

Is Fasting Good or Bad for the Body?

Modern diets often involve overeating, and restricting calories moderately through fasting can be beneficial for most people. Although there’s no one-size-fits-all rule for how many meals a day is excessive (as it depends on the content of each meal), for instance, eating five or more times a day, including snacks, could be too much.

Studies have shown that people who eat fewer meals a day tend to live longer. According to research, fewer meals per day reduce the likelihood of diseases and contribute to better health. For those who tend to eat constantly or snack habitually, simply stopping these habits can lead to significant health benefits.

Does the Duration of Fasting Affect Its Benefits?

Fasting durations can vary, from a week to just a single day. Naturally, the length of time you fast can affect the results.

In general, the effects vary with the duration. It takes a certain amount of time to enter ketosis and experience heightened fat-burning. However, there are individual differences; for instance, a one-day fast might end before ketosis begins. Thus, fasting for a longer period often yields greater benefits.

Is Weight Loss the Only Purpose of Fasting?

Fasting isn’t solely aimed at weight loss, although it can lead to it. For those who are already overweight, fasting can be a useful tool for weight loss, helping to improve health by reducing the risks of lifestyle diseases, vascular damage, and arteriosclerosis.

For people with a normal body type, I recommend fasting primarily for disease prevention rather than weight loss. Improving your constitution through fasting can help build a body that is more resistant to illness.

The Benefits of Fasting Based on Duration

There are various approaches to fasting, ranging from shorter fasts of half a day or a full day to extended fasts of 5, 6, or even 7 days. Each duration offers different health benefits:

• Short Fast (12-24 hours): Allows the body to start tapping into its glycogen stores for energy, providing a gentle reset and giving the digestive system a break. This can help beginners ease into fasting.
• Intermediate Fast (2-3 days): Encourages the body to burn more fat and may initiate mild autophagy (the body’s natural cleaning process of damaged cells), which has anti-aging effects. It’s ideal for those looking to promote cellular regeneration.
• Longer Fast (5-7 days): Deepens autophagy, significantly reduces inflammation, and enhances stem cell regeneration, which can provide a reset for those with more chronic health issues or aging concerns. However, it should only be done under medical supervision.

Why a 16-Day Fast for Beginners?

For beginners, a 16-day fasting protocol, broken into intermittent fasting or alternate-day fasting, can be an ideal way to gradually expose the body to the benefits without overtaxing it. This approach balances cellular repair with sufficient nutrient intake, ensuring you’re supporting your body while encouraging it to rest and heal.

A well-planned fasting regimen can be an empowering tool for those seeking to reset their metabolism, support gut health, and foster longevity. If you’re interested in trying a 16-day or another fasting method, consider consulting with a medical professional, especially if you’re new to fasting. At BIANCA, we’re here to guide you through every step of your fasting journey!

Different Fasting Durations and Their Benefits

• 16-Hour Fast: Allows the digestive system to rest.
• 1-Day Fast: Helps improve skin clarity and reduce breakouts.
• 2-Day Fast: Supports gut health by enhancing the microbiome.
• 3-Day Fast: Effective for weight loss by initiating fat burning.

As shown, the effects of fasting vary with duration. While noticeable weight loss benefits appear with a fast of 3 days or more, shorter fasts of 1 or 2 days are still valuable for giving the body a break and improving internal health.

Basic Fasting Guidelines

Fasting typically involves abstaining from solid foods for a period ranging from half a day to a few days. However, starting a fast abruptly can strain the stomach, so it’s essential to have a preparation phase when fasting for over a day. Gradually ease your body into fasting, and after the fast, don’t immediately return to your regular diet. Instead, reintroduce gentle, stomach-friendly foods to help your digestive system adjust. A good rule of thumb is to have a preparation and recovery period that matches the fasting duration.

For instance, if you’re planning a 1-day fast, you might start with easy-to-digest foods like miso soup, broth, or rice porridge on day one. Then fast on day two and resume light meals on day three.

Essential Tips During Fasting

Hydration is crucial. Aim for about 2 liters of water daily, taking small sips throughout the day to keep your body well-hydrated.

Recommended Fasting for Beginners

For fasting novices, diving straight into extended fasts can be overwhelming or even harmful. It’s best to start with shorter periods, and the ideal beginner method is a 16-hour fast. This approach involves fasting for 16 hours and eating within an 8-hour window. Since sleep is included in the fasting period, if you typically sleep for 8 hours, you only need to go 8 additional hours without eating while awake. This short fast requires no preparation phase and can fit easily into your routine.

A common method is to skip breakfast and only eat lunch and dinner. This approach is manageable and easy to incorporate without drastic lifestyle changes.

Make Fasting Part of Your Lifestyle

Incorporating regular fasting can support a healthier body in the long term. If you have specific health or weight loss goals, consider giving fasting a try in a way that suits your lifestyle. For questions or personalized advice, feel free to reach out to us at BIANCA. We’d be happy to discuss fasting and other wellness concerns with you!

Book your consultation on our website or dm us at @bianca_clinic_tokyo . See you at Bianca clinic, Sara xx