How to Fast for Longevity

Fasting for longevity comes in two different varieties: intermittent fasts, in which adherents alternate fasting on liquids for a number of days with eating regular food for a number of days, and the calorie-restricted diet, eating nutritionally dense foods in small quantities, thus limiting the number of daily calories but allowing food every day.

Instructions

• 1

  Learn about fasting. It is not starving or anorexia or purging. To fast means to restrict food, not to shun it. It may be done to lose weight or to rid the body of unwanted toxins, and it is often done for religious reasons. Here we are discussing fasting as an action plan, a lifestyle---not a diet--to promote good health and longevity. Also, do not confuse juice fasting, which is for detoxing, with fasting for longevity.

• 2

  Weigh the the side effects and objections, as well as the benefits. You will almost certainly run into social objections, because people will not understand what you are doing and thus may worry about you. Side effects may, according to the International Calorie Restriction Society, include feeling chilly, menstrual irregularity, reduced bone mass, hunger and decreased testosterone.

  The main benefit is longeveity. On a March 24, 2009, episode of the Oprah Winfrey Show, Dr. Mehmet Oz, referring to calorie restriction as a means to longevity, said, "The data that we have in rodents and some larger animals now indicate you can probably extend your life expectancy by up to 50 percent potentially from [following a calorie restricted diet]." A good sampling of the research was presented at a September 2009 Harvard conference on calorie restriction.

  De-toxing is a seconday benefit.

• 3

  See your doctor for a checkup and ask that baseline blood work done. This will help your doctor to monitor changes. You can also discuss minimum number of calories and whether or not you should take any supplements.

• 4

  Start by eliminating high-calorie foods and those that lack nutritional value, recommends the International Calorie Restriction Society. Simple carbohydrates--including white-flour products, pastas and sugar--prepared foods, processed cereals and saturated fats are examples of foods that are rather empty, considering their calories and blood-sugar spiking abilities.

• 5

  Increase or add in nutritionally dense foods such as most vegetables, lean meats (unless you're a vegetarian), nuts, beans and whole grain products. Whenever possible, which is usually, leave the peels on fruits and vegetables. That's where most of the nutritional value is. Do steps 5 and 6 for at least a few weeks before moving onto step 7.

• 6

  Cut calories after you have established a nutritionally dense diet. Cutting calories before switching to nutritionally dense foods can lead to malnutrition, according to the Calorie Restriction Society. Also, don't cut calories dramatically. Do it gradually, over the course of at least six months.

  A sudden drop in calories is unhealthy. It can actually shorten lifespan, the very thing you are trying to prevent. And fat soluble toxins (those stored in fat) may flood into the bloodstream, and your liver and kidneys may not be able to screen them out, so go slowly.

• 7

  Take it easy. Live into it and live into the future. This is a lifetime plan--hopefully a very long and healthy lifetime--not a crash diet. Learn to enjoy good nutritional food, live long and celebrate health.