The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting

by Jason Fung

This puts an enormous demand on already-depleted phosphorus stores. Too little phosphorus is left in the blood, and that causes the body to “power down.”

Chronically malnourished and/or severely underweight people are at the highest risk

This includes those with anorexia, chronic alcoholism, cancer, uncontrolled diabetes, or bowel disease—

Fortunately, refeeding syndrome is very rare.

Even among very sick hospitalized patients, studies found it occurred in only 0.43 percent.

David Blaine underwent a forty-four-day water-only fast.

He lost 54 pounds (24.5 kg), a massive 25 percent of his body weight.

His body mass index dropped from...

he developed refeeding syndrom...

David Blaine was suspended in a Plexiglas box for the dur...

He could not do any of his usual activities, or even stand up, ...

This is far more than a fast. His muscles and bones actually developed significant at...

Coffee is a mild appetite suppressant.

Give yourself one month: It takes time for your body to get used to fasting.

Breaking Your Fast

The longer the fasting

period, the gentler yo...

Try breaking your fast with a snack or small dish to start, then wait for thirty to sixty minutes before eating your main meal.

Short-duration fasts (twenty-four hours or less) generally require no special precautions,

Here are some suggestions for that first snack:

For those who experience gastrointestinal distress when breaking a fast, eggs seem to be the biggest culprit.

avoid eggs at your first meal.

portion sizes are small.

chew thoroughly.

You are slowly bringing your system back online.

Drink a tall glass of water before you break your fast and after your first meal.

There are some drinks or spices allowed on fasts that can help suppress hunger.

top five natural appetite suppressants:

W...

Sparkling mineral water may help for noisy stomachs and cramping.

Green tea: Full of antioxidants and polyphenols,

Cinnamon:

Coffee:

antioxidants—

caffeine may raise your metabolism, further boosting fat-burning.

Given its health benefits, there is no reason to limit coffee intake.

Chia seeds:

soluble fiber and omega-3 f...

Once again, while technically breaking the

fast,

If you experience dizziness during your fast, most likely, you’re becoming dehydrated.

salt and water.

blood pressure is too low— particularly if you’re taking medications for hypertension.

Headaches are common the first few times you fast.

transition from a relatively high-salt diet to very low salt intake on fasting days.

mineral water.

increasing your intake of fiber, fruits, and vegetables during the nonfasting period may help with constipation.

Metamucil

during or after...

To prevent heartburn after a fast, avoid taking large meals—