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Fasting
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A glass of water on an empty plate

Fasting is the act of refraining from eating, and sometimes drinking. However, from a purely physiological context, "fasting" may refer to the metabolic status of a person who has not eaten overnight (before "breakfast"), or to the metabolic state achieved after complete digestion and absorption of a meal.[1] Metabolic changes in the fasting state begin after absorption of a meal (typically 3–5 hours after eating).

A diagnostic fast is a prolonged fast, from 1–100 hours long (depending on age), conducted under observation, to facilitate the investigation of a health complication (usually hypoglycemia). Many people may also fast as part of a medical procedure or a check-up, such as preceding a colonoscopy or surgery, or before certain medical tests. Intermittent fasting is a technique sometimes used for weight loss or other health benefits that incorporates regular fasting into a person's dietary schedule. Fasting may also be part of a religious ritual, often associated with specific scheduled fast days, as determined by the religion, or be applied as a public demonstration for a given cause, in a practice known as a hunger strike.

Health effects

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See also: Starvation response, Intermittent fasting, Autophagy, and Fasting and longevity

Alternate-day fasting (alternating between a 24-hour "fast day" when the person eats less than 25% of usual energy needs, followed by a 24-hour non-fasting "feast day" period) has been shown to improve cardiovascular and metabolic biomarkers similarly to a calorie restriction diet in people who are overweight, obese or have metabolic syndrome.[2][3][4][5]

A 2021 review found that moderate alternate-day fasting for two to six months was associated with reductions of body weight, body mass index, and cardiometabolic risk factors in overweight or obese adults.[6]

Medical application

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See also: Preoperative fasting, Body cleansing, and Nothing by mouth

Fasting is almost always practiced prior to surgery or other procedures that require general anesthesia because of the risk of pulmonary aspiration of gastric contents after induction of anesthesia (i.e., vomiting and inhaling the vomit, causing life-threatening aspiration pneumonia).[7][8][9] Additionally, certain medical tests, such as cholesterol testing (lipid panel) or certain blood glucose measurements require fasting for several hours so that a baseline can be established.

Mental health

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In one review, fasting improved alertness, mood, and subjective feelings of well-being, possibly improving overall symptoms of depression, and boosting cognitive performance.[10]

Weight loss

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Intermittent fasting

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Main article: Intermittent fasting

There is little evidence to suggest that intermittent fasting for periods shorter than 24 hours is effective for sustained weight loss in obese adults.[11][12]

Prolonged fasting

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Prolonged fasting (also called extended fasting or water fasting) involves periods of fasting above 24 hours, typically in the range of 5–20 days.[13] In early fasting, the body operates under a relatively high level of gluconeogenesis, though this eventually decreases as the body's metabolism switches into ketosis, causing ketones to replace glucose as the primary energy source in the central nervous system.[14] As prolonged fasting continues, drastic decreases in sodium, potassium, magnesium, and other minerals are noted, which can lead to hyponatremia.[14] In some diet systems, these losses are offset with non-caloric electrolyte supplements, such as electrolyte beverages.[15] Typical observed weight loss under prolonged fasting averages at 0.9 kg per day during the first week and 0.3 kg per day by the third week.[14] In early fasting, during periods of high gluconeogenesis, roughly two-thirds of weight lost is lean muscle mass as opposed to fat.[13][16] After the gluconeogenic phase, however, the ratio of body fat lost to lean tissue lost becomes roughly 7:6.[16]

Longevity

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There is no sound clinical evidence that fasting can promote longevity in humans.[17]

Adverse effects

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Refeeding syndrome

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Main article: Refeeding syndrome

Refeeding syndrome is a metabolic disturbance which occurs as a result of reinstitution of nutrition in people and animals who are starved, severely malnourished, or metabolically stressed because of severe illness. When too much food or liquid nutrition supplement is eaten during the initial four to seven days following a malnutrition event, the production of glycogen, fat and protein in cells may cause low serum concentrations of potassium, magnesium and phosphate.[18][19] The electrolyte imbalance may cause neurologic, pulmonary, cardiac, neuromuscular, and hematologic symptoms—many of which, if severe enough, may result in death.

Refeeding syndrome can occur when someone does not eat for several days at a time usually beginning after 4–5 days with no food.[20]

Gallstones

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Main article: Gallstone

Fasting can increase the risk of developing gallstones for some people. This is thought to occur due to decreased gallbladder movement with no food to be digested, which can cause the bile to become over-concentrated with cholesterol, combined with the liver secreting extra cholesterol into bile as the body metabolizes fat during rapid weight loss, further exacerbating the situation.[21]

Political application

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Fasting is often used to make a political statement, to protest, or to bring awareness to a cause. A hunger strike is a method of non-violent resistance in which participants fast as an act of political protest, or to provoke feelings of guilt, or to achieve a goal such as a policy change. A spiritual fast incorporates personal spiritual beliefs with the desire to express personal principles, sometimes in the context of social injustice.[22]

The political leader Gandhi undertook several long fasts as political and social protests. Gandhi's fasts had a significant impact on the British Raj and the Indian population generally.[23]

In Northern Ireland in 1981, a prisoner, Bobby Sands, was part of the 1981 Irish hunger strike, protesting for better rights in prison.[24] Sands had just been elected to the British Parliament and died after 66 days of not eating. 100,000 people attended his funeral, and the strike ended only after nine other men died. In all, ten men survived without food for 46 to 73 days.

The American civil rights activist César Chávez undertook several spiritual fasts, including a 25-day fast in 1968 promoting the principle of nonviolence and a fast of 'thanksgiving and hope' to prepare for pre-arranged civil disobedience by farm workers.[22][25] Chávez regarded a spiritual fast as "a personal spiritual transformation".[26] Other progressive campaigns have adopted the tactic.[27]

Religious views

[edit]
Main article: Fasting in religion

Fasting is practiced in various religions, and details of fasting practices differ.

Yom Kippur, Tisha B'av, Fast of Esther, Tzom Gedalia, the Seventeenth of Tamuz, the Tenth of Tevet, and Fast of the Firstborn are examples of fasting in Judaism.[28] Yom Kippur and Tisha B'Av are 25-hour fasts in which observers abstain from consuming any food or liquid from sunset until nightfall the next day and include other restrictions. The fasts of Esther, Gedalia, Tamuz, and Tevet all last from dawn until nightfall and therefore length varies depending on the time of the year. The Fast of the Firstborn is not biblically mandated and can therefore be ended early in the case of a seudat mitzvah.

Lent is a common period of fasting in Christianity. In the Catholic Church, the current practice of fast and abstinence is regulated by Canons 1250–1253 of the 1983 code.[29] They specify that all Fridays throughout the year, and the time of Lent are penitential times throughout the entire Church. All persons who have completed their fourteenth year are bound by the law of abstinence on all Fridays unless they are solemnities, and again on Ash Wednesday and Good Friday. Fasting must be observed by those who have attained their majority, until the beginning of their sixtieth year. The precept to both fast and abstinence must be observed on Ash Wednesday and Good Friday. Certain communities of Lutheran Churches advocate fasting during designated times such as Lent,[30][31] especially on Ash Wednesday and Good Friday.[30][32][33] The rogation days are traditional days of fasting, as well as abstinence of meat, in Lutheranism.[34] A Handbook for the Discipline of Lent delineates the following Lutheran fasting guidelines:[35]

  1. Fast on Ash Wednesday and Good Friday with only one simple meal during the day, usually without meat.
  2. Refrain from eating meat (bloody foods) on all Fridays in Lent, substituting fish for example.
  3. Eliminate a food or food group for the entire season. Especially consider saving rich and fatty foods for Easter.
  4. Consider not eating before receiving Communion in Lent.
  5. Abstain from or limit a favorite activity (television, movies, etc.) for the entire season, and spend more time in prayer, Bible study, and reading devotional material.[35]

In addition to the fasts mentioned above, Catholics must also observe the Eucharistic Fast, which in the Latin Church involves taking nothing but water or medicine into the body for one hour before receiving the Eucharist[36]. In Lutheranism, the Small Catechism, with regard to the Eucharistic Fast, states: "Fasting and bodily preparation are indeed a fine outward training".[37][38] Though voluntary in Lutheranism, the Eucharistic Fast is kept from midnight until the reception of the Eucharist. Theologically, the "Eucharistic Fast is always in anticipation for the Eucharistic Feast, a reminder of the Last Day when all poverty is abolished, the necessity of fasting has ceased and every prayer answered as all of God's people celebrate the marriage supper of the Lamb."[39]

Eastern Orthodox Christians fast during specified fasting seasons of the year, which include not only the better-known Great Lent, but also fasts on every Wednesday and Friday (except on special holidays), together with extended fasting periods before Christmas (the Nativity Fast), after Easter (the Apostles' Fast) and in early August (the Dormition Fast).

Members of the Church of Jesus Christ of Latter-day Saints generally abstain from food and drink for two consecutive meals in a 24-hour period, on the first Sunday of each month, and members are invited to donate the money they would have used for those meals to assist others in need (called a fast offering).[40]

Muslims fast during the month of Ramadan each year. The fast includes refraining from consuming any food or liquid from dawn until sunset. It is a religious obligation for all Muslims unless they are children or are physically unable to fast.

Fasting is a feature of ascetic traditions in religions such as Hinduism and Buddhism.

Mahayana traditions that follow the Brahma's Net Sutra may recommend that the laity fast "during the six days of fasting each month and the three months of fasting each year".[41]

Members of the Baháʼí Faith observe a Nineteen Day Fast from sunrise to sunset during March each year.

In alternative medicine

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Although practitioners of alternative medicine promote "cleansing the body" through fasting,[42] (as though it were a diagnostic fast) the concept of "detoxification" is a marketing myth with little scientific basis for its rationale or efficacy.[43][44]

During the early 20th century, fasting was promoted by alternative health writers such as Hereward Carrington, Edward H. Dewey, Bernarr Macfadden, Frank McCoy, Edward Earle Purinton, Upton Sinclair and Wallace Wattles.[45] All of these writers were either involved in the natural hygiene or New Thought movement.[45] Arnold Ehret's pseudoscientific Mucusless Diet Healing System espoused fasting.[46]

Linda Hazzard, put her patients on such strict fasts that some of them died of starvation. She was responsible for the death of more than 40 patients under her care.[47][48]

In 1911, Upton Sinclair authored The Fasting Cure, which made sensational claims of fasting curing practically all diseases, including cancer and syphilis.[49] Sinclair states he recommended fasting for all diseases except tuberculosis.[50] Sinclair has been described as "the most credulous of faddists. In 1932, physician Morris Fishbein listed fasting as a fad diet and commented that "prolonged fasting is never necessary and invariably does harm".[51]

Types of fasting

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Type by religion

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Main article: Religious fasting

Type by method

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  • Electrolyte supplemented water fasting
  • Dry fasting
  • Juice fasting
  • Water fasting

Type by schedule

[edit]

Source:[52]

  • Alternate day
  • Eat: stop: eat
  • Intermittent fasting
  • One Meal A Day (OMAD)/Warrior diet
  • Prolonged fasting
  • The 16/8 or 14/10
  • The 40-days and 40-nights
  • The 5:2

Type by motivation

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See also

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References

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Sources

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Further reading

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[edit]
Revisions and contributorsEdit on WikipediaRead on Wikipedia

Fasting

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from Grokipedia
Fasting is the voluntary abstinence from some or all foods or foods and beverages for a defined period of time. It has been employed across human history for religious, cultural, and increasingly, health-related purposes, with forms varying from complete abstention to time-restricted eating. Religious fasting is integral to traditions in Christianity, Islam, Judaism, Buddhism, Hinduism, and other faiths, often serving as a means of spiritual discipline, repentance, or purification. In modern scientific contexts, intermittent fasting—which cycles between periods of eating and fasting—has emerged as a dietary strategy supported by empirical evidence for promoting weight loss, improving cardiometabolic health markers such as insulin sensitivity, blood lipids, and blood pressure, and inducing autophagy, a cellular recycling mechanism that clears damaged components and may confer protection against age-related diseases. Clinical trials show intermittent fasting regimens can achieve 3–9% body weight reduction over 12–24 weeks, alongside favorable shifts in metabolic parameters comparable to continuous calorie restriction. Despite these benefits, fasting is not without controversies; while randomized controlled trials affirm safety and efficacy for many overweight or metabolically impaired individuals, observational studies have linked extreme time-restricted eating (e.g., 8-hour windows) to elevated cardiovascular mortality risks, though causality remains unestablished due to confounding factors like pre-existing conditions. Prolonged fasting also carries potential adverse effects, including gallstone formation with extended durations over 16–18 hours daily or nutrient deficiencies if not managed properly. Overall, fasting's effects stem from first-principles metabolic shifts—such as reduced glucose availability triggering fat utilization and hormetic stress responses—but individual outcomes vary, necessitating caution for vulnerable populations like those with eating disorders or certain medical conditions.

Definition and Historical Context

Definition and Etymology

Fasting constitutes the voluntary restraint from consuming food, and in certain contexts from caloric beverages such as milk (whole, skim, almond, oat, etc.), for a predetermined period, thereby prompting physiological adaptations such as glycogen depletion and enhanced lipolysis; even small amounts of such beverages introduce calories, proteins, and carbohydrates that elevate insulin levels, interrupting fat-burning processes and autophagy induction. Zero-calorie, pill-form vitamins and supplements without sugars or fillers, which contain no meaningful carbohydrates, proteins, or fats, do not trigger insulin responses or provide caloric energy, and thus do not break a fast. This definition encompasses practices ranging from short-term medical preparations, where abstinence typically spans 8 to 12 hours to ensure accurate blood glucose measurements, to extended durations for therapeutic or ritualistic aims. In metabolic physiology, the fasted state emerges postprandially after roughly 12 hours, shifting energy derivation from exogenous nutrients to endogenous reserves like adipose tissue. Historically and across cultures, fasting has denoted not merely caloric restriction but often a holistic forbearance symbolizing discipline or purification, though empirical evidence underscores its primary effect as caloric deprivation inducing ketogenesis after 24-48 hours in healthy adults. Variations exist, such as water-only fasts permitting hydration to mitigate dehydration risks, versus absolute fasts excluding all intake, which carry heightened physiological strain. The English term "fasting" originates from the Old English fæstan, a verb signifying "to abstain" or "to hold firm," evoking the resolve to steadfastly withhold from sustenance. This roots in Proto-Germanic *fastaną, linked to concepts of firmness and security, with cognates in languages like Old Norse fasta and modern German fasten, all implying unyielding adherence to restraint. The semantic evolution underscores fasting's connotation of disciplined endurance rather than mere cessation, distinguishing it from involuntary starvation.

Ancient and Pre-Modern Practices

In ancient Greece, fasting was utilized as a therapeutic intervention, with Hippocrates (c. 460–370 BCE) prescribing abstinence from food to manage acute illnesses such as infections, fevers, and digestive disorders, viewing it as a means to restore bodily balance. This approach aligned with humoral theory, where excess humors were thought to be purged through deprivation, a practice echoed in the temples of Asclepius where patients underwent supervised fasts during healing rituals. Religious fasting emerged in early civilizations, with textual evidence in the Hebrew Bible describing communal and individual abstention for atonement and supplication; for instance, the Day of Atonement (Yom Kippur) mandated a complete fast from sunset to nightfall the following day, rooted in Levitical prescriptions attributed to the Mosaic era (c. 13th century BCE). In Hinduism, Vedic literature from the second millennium BCE references upavasa (fasting) as a disciplinary rite for spiritual merit, often tied to lunar phases or festivals like Ekadashi, emphasizing detachment from sensory indulgence to enhance meditation and devotion. Early Christianity incorporated fasting from Jewish precedents, as outlined in the Didache (c. 50–120 CE), which directed believers to abstain on Wednesdays and Fridays to differentiate from Jewish observance and foster discipline, later expanding into seasonal practices like the Lenten fast formalized by the Council of Nicaea in 325 CE. In pre-modern Islam, ritual fasting culminated in Ramadan, obligatory since the Quran's revelation in 610–632 CE but drawing on pre-Islamic Arabian customs of periodic abstention for piety or tribal rites, requiring dawn-to-sunset non-consumption of food, drink, and other indulgences during the ninth lunar month. Buddhist traditions, originating in the 5th century BCE with Siddhartha Gautama's own ascetic experiments, prescribed fasting or light eating (e.g., one meal post-noon) for monks to cultivate mindfulness and reduce attachment, as codified in the Vinaya Pitaka. During the medieval period in Europe, Christian fasting intensified under ecclesiastical rules, with the Fourth Lateran Council (1215) enforcing Lenten abstinence from meat, eggs, and dairy for laity, serving both penitential and communal solidarity purposes amid feudal agrarian constraints. In late medieval contexts, extreme fasting among religious women, such as self-starvation for mystical union, was documented but often scrutinized by church authorities as potentially heretical or psychologically driven rather than divinely inspired. These practices persisted into the early modern era, blending spiritual discipline with observed health benefits like reduced inflammation, though empirical validation remained anecdotal until scientific scrutiny.

Emergence in Modern Medicine

In the late 19th century, therapeutic fasting gained traction in the United States as part of the Natural Hygiene movement, which emphasized the body's innate healing capacities through rest, fresh air, sunlight, water, and periodic abstinence from food under medical supervision. Proponents viewed fasting as a method to redirect physiological resources from digestion to repair and detoxification, treating conditions ranging from digestive disorders to chronic illnesses. This approach contrasted with prevailing pharmaceutical interventions and marked an early modern shift toward viewing fasting as a deliberate medical tool rather than mere survival necessity or religious rite. A pivotal figure was Edward Hooker Dewey, an American physician who, in his 1900 publication The No-Breakfast Plan and the Fasting-Cure, advocated skipping breakfast to extend overnight fasting, claiming it alleviated toxemia and improved vitality based on clinical observations of patients with neurasthenia and other ailments. Dewey's work built on earlier hygiene principles, reporting cases where patients regained strength without morning meals, though his methods remained outside mainstream allopathic practice and faced skepticism for lacking controlled trials. Concurrently in Europe, German physician Otto Buchinger applied fasting therapeutically after personally undergoing a 19-day fast in 1919 to treat severe rheumatoid arthritis, achieving remission and subsequently founding clinics that documented over 70,000 supervised fasts by the mid-20th century, focusing on modified regimens with juices and enemas to mitigate risks. By the early 20th century, fasting entered documented medical applications for specific pathologies. In 1911, French physicians Guelpa and Marie reported using short fasting periods combined with purgatives to manage epilepsy, observing seizure reductions. This was followed in 1921 by American endocrinologist Henry Rawle Geyelin's study of a 20-day fast in 21 epileptic children, achieving seizure control in most, which paralleled observations in diabetes management where fasting induced ketosis to lower blood glucose. Herbert M. Shelton, operating from the 1920s through the 1960s, supervised thousands of fasts at his Texas sanitarium, publishing works like Fasting Can Save Your Life (1964) that detailed empirical outcomes in obesity, hypertension, and infections, insisting on water-only protocols for durations up to months under strict monitoring to prevent complications like refeeding syndrome. These efforts, while influential in naturopathic circles, often operated marginally to conventional medicine, which prioritized pharmacological and surgical advances until renewed interest in metabolic mechanisms spurred rigorous trials decades later.

Classification of Fasting Practices

By Duration and Schedule

Fasting practices are categorized by the duration of caloric restriction and the scheduling of fasting periods, which determine metabolic impacts and feasibility for adherence. Common protocols include time-restricted eating (TRE), where daily food intake is confined to a specific window, typically 8-12 hours, followed by 12-16 hours of fasting; this aligns with circadian rhythms and has been studied for metabolic benefits in protocols like the 16/8 method (16 hours fasting, 8 hours eating). Alternate-day fasting (ADF) involves alternating 24-hour fasting periods with ad libitum eating days, or modified versions with ~500 kcal intake on fast days, showing efficacy in weight reduction in clinical trials. The 5:2 schedule restricts calories to 500-600 kcal on two non-consecutive days per week, with unrestricted eating on the other five days, a regimen derived from periodic energy restriction models and associated with improved insulin sensitivity in randomized studies. Periodic fasting encompasses less frequent, whole-day fasts, such as 24-hour fasts once or twice weekly (e.g., Eat-Stop-Eat), which induce ketosis similar to longer fasts but with lower adherence challenges. Prolonged fasting extends beyond 48 hours, often 3-7 days or more of water-only or minimal-calorie intake, triggering deeper autophagy and fat mobilization but requiring medical supervision due to risks like electrolyte imbalance; durations beyond 72 hours shift metabolism toward protein conservation after initial glycogen and lipid depletion. Schedules vary by intent: daily TRE suits ongoing maintenance, while periodic or prolonged fasts are used for therapeutic resets, with empirical data indicating greater physiological stress in extended durations.
ProtocolFasting DurationSchedule FrequencyKey Metabolic Effect
Time-Restricted Eating (e.g., 16/8)12-18 hours dailyContinuous (daily)Enhanced fat oxidation, circadian alignment
Alternate-Day Fasting~24 hoursEvery other dayIntermittent ketosis, calorie deficit averaging 25%
5:2 Diet~24 hours equivalent (low kcal)2 non-consecutive days/weekPeriodic insulin lowering
Periodic (e.g., 24h fasts)24-48 hours1-2 times/weekAutophagy induction without chronic restriction
Prolonged3+ daysInfrequent (e.g., monthly)Deep ketogenesis, potential nutrient refeeding syndrome risk

By Religious and Cultural Traditions

In Islam, the month of Ramadan requires adult Muslims to fast daily from dawn (Fajr) to sunset (Maghrib), abstaining from food and drink in a practice known as dry fasting, as well as from smoking and sexual activity, typically spanning 29 or 30 days based on lunar sightings. This obligation, detailed in the Quran (Surah Al-Baqarah 2:183-185), applies unless exemptions for illness, pregnancy, menstruation, or travel are invoked, with compensatory fasts or charity (fidya) as alternatives. The practice emphasizes self-discipline, empathy for the needy, and spiritual purification, with pre-dawn meals (suhoor) and post-sunset breaking of the fast (iftar). Christian traditions feature fasting during Lent, a 40-day period preceding Easter, commemorating Jesus' 40 days in the wilderness, with obligatory fasting on Ash Wednesday and Good Friday for Catholics—limiting intake to one full meal and two smaller ones, plus meat abstinence on Fridays. Eastern Orthodox Christians observe stricter Lenten fasts, abstaining from meat, dairy, fish (except shellfish on some days), wine, and oil on weekdays, rooted in early Church practices of partial abstinence to foster repentance and prayer. Protestant denominations vary, often emphasizing voluntary fasts for personal devotion rather than uniform rules. Judaism mandates full fasts on Yom Kippur, the Day of Atonement, and Tisha B'Av, the Ninth of Av, both lasting 25 hours from sunset to nightfall, prohibiting food, drink, washing, leather shoes, and marital relations to promote affliction of the soul and reflection on sin or historical tragedies like the Temples' destructions. Yom Kippur, biblically commanded (Leviticus 16:29-31), applies to all healthy adults over 13 (boys) or 12 (girls), with exemptions for the elderly, ill, or pregnant; Tisha B'Av, rabbinically instituted, mourns calamities including the Bar Kokhba revolt in 135 CE. Minor fasts, such as the Fast of Esther before Purim, involve dawn-to-dusk abstinence but permit water. Hinduism incorporates Ekadashi fasts on the 11th day of each lunar fortnight (24 annually), ranging from nirjala (no food or water) to phala (fruits and milk only), aimed at purifying body and mind while honoring Vishnu and reducing digestive burden during waxing moon phases believed to affect grain digestion. Devotees often break the fast after 24-36 hours on Dwadashi, with stricter observance on festivals like Nirjala Ekadashi in June-July, drawing from Puranic texts associating it with salvation (moksha). Other practices include Navratri fasts over nine days, abstaining from grains and non-vegetarian food for Durga worship. Buddhist monastic rules, per the Vinaya Pitaka, prohibit eating solid food after noon for monks and nuns to minimize distractions and promote mindfulness, allowing liquids like tea or herbal infusions until dawn. Lay practitioners observe uposatha (observance) days—quarterly full and new moons in Theravada traditions—with eight precepts including no food after noon, extending to nyungne retreats in Tibetan Buddhism involving 36-hour water-only fasts repeated over days for purification and Tara devotion. These align with the Buddha's own pre-enlightenment extremes moderated into moderation, emphasizing fasting's role in ethical discipline over asceticism. Ancient cultural precedents include Egyptian practices of periodic 30-day annual fasts for moral discipline and divine favor, predating religious codification, and Greek Eleusinian Mysteries requiring preparatory abstinence for ritual purity in honor of Demeter, as described by ancient historians like Plutarch. Such traditions underscore fasting's pre-religious utility in physical cleansing and communal rites across civilizations.

By Therapeutic and Motivational Intent

Fasting practices are categorized by therapeutic intent when employed under medical supervision to treat or mitigate specific pathologies, such as hypertension, where water-only fasting has demonstrated blood pressure reductions averaging 37/13 mmHg after a mean of 10.6 days in a cohort of 174 patients with stage 1-3 hypertension. Buchinger therapeutic fasting, involving fluid intake with up to 500 kcal daily from juices or honey for durations of at least five days, targets chronic conditions including metabolic disorders, migraines, and rheumatic diseases, with clinical observations indicating efficacy in symptom relief for up to 21 days. Preventive fasting extends this approach to asymptomatic individuals at risk for cardiovascular disease, obesity, diabetes, or cancer, leveraging metabolic shifts to reduce inflammation and improve insulin sensitivity, though long-term outcomes require further randomized trials. In contrast, motivational intent drives non-supervised fasting for personal optimization, such as intermittent fasting regimens like 16:8 time-restricted eating, adopted by individuals seeking weight loss through caloric restriction and enhanced fat oxidation, with meta-analyses reporting average reductions of 3-8% body weight over 3-12 months. Alternate-day fasting motivates adherence for metabolic health, improving markers like fasting glucose by 3-6% and LDL cholesterol by 10-20% in short-term studies, appealing to those prioritizing insulin sensitivity without pharmaceutical intervention. Wellness-oriented fasting, including periodic prolonged fasts, attracts practitioners for purported cognitive enhancements, such as improved verbal memory in human trials, and reduced oxidative stress linked to longevity, though subjective reports of mental clarity often outpace objective metrics. These distinctions highlight causal mechanisms: therapeutic applications emphasize supervised caloric abstinence to induce ketosis and autophagy for disease reversal, supported by physiological data from controlled settings, whereas motivational uses rely on self-directed schedules for sustainable habit formation, with adherence influenced by perceived energy stabilization post-adaptation. Overlap exists in extended fasting mimicking diets for adjunct cancer therapy, where motivational longevity goals align with therapeutic tumor suppression via reduced IGF-1 levels, as evidenced in preclinical models and phase I trials. Empirical scrutiny reveals therapeutic efficacy in select cohorts but cautions against generalization due to variability in patient compliance and refeeding risks.

Underlying Physiological Mechanisms

Metabolic Shifts During Fasting States

During fasting, the body undergoes a series of metabolic adaptations to maintain energy homeostasis after exogenous nutrient intake ceases, transitioning from reliance on glucose derived from recent meals to endogenous stores and alternative fuels. In the initial post-absorptive phase, approximately 0-12 hours after the last meal, hepatic glycogenolysis predominates, breaking down stored glycogen into glucose to sustain blood glucose levels around 70-100 mg/dL and support glycolytic ATP production in glucose-dependent tissues like the brain and red blood cells. This process is facilitated by a rapid decline in insulin secretion and a corresponding rise in glucagon, which activates glycogen phosphorylase in hepatocytes, while catecholamines contribute to early mobilization of energy reserves. Lipolysis in adipose tissue also begins modestly, releasing free fatty acids (FFAs) for oxidation in muscle and other peripheral tissues, though glucose remains the primary fuel. As fasting extends beyond 12-24 hours, liver glycogen stores, typically totaling 100-120 grams in adults, become depleted along with muscle glycogen stores within 24–48 hours, releasing water bound to these glycogen reserves (approximately 3–4 grams of water per gram of glycogen). After this depletion, fat oxidation becomes the main source of metabolic water. This prompts a shift to gluconeogenesis to prevent hypoglycemia. Gluconeogenic substrates include lactate (from Cori cycle), glycerol from triglyceride breakdown, and glucogenic amino acids from muscle protein catabolism, with the liver and kidneys synthesizing new glucose molecules via enzymes like phosphoenolpyruvate carboxykinase and glucose-6-phosphatase. Hormonally, elevated cortisol and growth hormone further promote protein breakdown and FFA release, while insulin-like growth factor 1 (IGF-1) levels begin to fall, reducing anabolic signaling. In a typical 36-hour fast, the net body fat loss is approximately 0.25 to 0.5 pounds (0.11 to 0.23 kg), based on a caloric deficit of roughly 2,500–3,500 calories for an average adult, with early energy derived primarily from glycogen stores and associated water weight before shifting predominantly to fat burning. However, in the initial 24-48 hours, muscle protein breakdown remains very low as the body primarily utilizes stored glycogen and begins shifting to fat-burning via early ketosis. This phase maintains euglycemia but at minimal cost to lean mass in the short term, with FFAs increasingly serving as the main energy source for non-glucose-dependent tissues through β-oxidation. By 24-48 hours, the "metabolic switch" fully engages, marked by robust ketogenesis in the liver, where excess acetyl-CoA from FFA β-oxidation is converted to ketone bodies such as β-hydroxybutyrate (BHB) and acetoacetate via HMG-CoA synthase. Plasma BHB levels rise from near-zero to 0.5-3 mM, providing an efficient alternative fuel—yielding more ATP per oxygen molecule than glucose—for the brain (which adapts to derive up to 70% of energy from ketones after several days) and skeletal muscle, thereby sparing glucose and protein. By 72 hours, ketosis deepens, prioritizing fat for fuel and further sparing muscle, with studies showing minimal true skeletal muscle loss in this window, especially when combined with resistance training. This ketogenic state is reinforced by sustained low insulin and high glucagon-to-insulin ratios, alongside AMPK activation inhibiting mTOR to favor catabolism over anabolism. In prolonged fasting beyond 72 hours, ketone utilization dominates systemic metabolism, enhancing fat oxidation rates up to 1.5 grams per minute while minimizing muscle loss through adaptive reductions in protein turnover; these shifts include further lowering of insulin and IGF-1 levels (the latter linked to reduced cancer risk), decreased systemic inflammation, improved insulin sensitivity, and promotion of stem cell regeneration. Prolonged fasting (typically 48+ hours to several days) significantly affects blood test results due to metabolic shifts toward fat utilization and ketosis. Key changes include decreased blood glucose, urea, creatinine, red blood cell count, hemoglobin, hematocrit, and sometimes triglycerides; increased ketones, free fatty acids, uric acid, white blood cell count, iron, and often cholesterol and triglycerides (e.g., ~25% increase in cholesterol after 1 week). Variable effects occur on liver enzymes (ALT, GGT may show clinically meaningful changes after prolonged fasting). Temporary impaired glucose tolerance and insulin resistance can also emerge. Many changes are statistically significant but may not be clinically significant in healthy individuals, though they can mimic pathological states and require careful interpretation based on fasting duration.

Cellular and Hormonal Adaptations

During fasting, plasma insulin levels decrease by at least 30% after three or more days, enhancing insulin sensitivity and shifting metabolism away from glucose-dependent pathways. Concurrently, glucagon secretion rises from pancreatic alpha cells in response to low blood glucose, promoting glycogenolysis, gluconeogenesis, and ketogenesis to maintain energy homeostasis. The insulin-to-glucagon ratio falls sharply, inhibiting glycogenesis and peripheral glucose uptake while favoring lipolysis and fatty acid oxidation. Growth hormone levels elevate, often increasing 2-3 fold within 24 hours and more substantially over subsequent days, stimulating lipolysis to preserve lean mass, inhibit muscle protein breakdown, and supply free fatty acids for hepatic ketone production, with effects amplified during prolonged fasts. Cortisol increases progressively, supporting proteolysis, gluconeogenesis from amino acids, and mobilization of adipose triglycerides, particularly after glycogen depletion beyond 24 hours. At the cellular level, fasting activates AMP-activated protein kinase (AMPK), a key energy sensor that inhibits mammalian target of rapamycin complex 1 (mTORC1), thereby suppressing anabolic processes like protein synthesis and promoting catabolic pathways. This AMPK-mTOR axis facilitates autophagy, an intracellular degradation process that recycles damaged organelles and proteins, enhancing cellular resilience to stress; autophagy upregulation occurs within hours of nutrient deprivation and peaks during extended fasts. Fasting further promotes cellular repair by enhancing stem cell regeneration, with significant activation of hematopoietic and intestinal stem cells occurring during prolonged fasting at 48–72+ hours, though stem cell activity is largely suppressed during the fasting period itself but exhibits a major regenerative surge upon refeeding to support tissue renewal. These mechanisms also increase stress resistance through hormetic pathways, where mild nutrient stress bolsters cellular defenses against oxidative and genotoxic damage. Sirtuins, NAD+-dependent deacetylases, are activated by the reduced nutrient milieu, modulating gene expression for DNA repair and mitochondrial biogenesis while downregulating growth-promoting signals. Insulin-like growth factor 1 (IGF-1) signaling diminishes by over 60% after five days of fasting, reducing cell proliferation and protecting against oxidative damage via pathways like FOXO transcription factors. Hepatic cells adapt by ramping up ketogenesis, converting free fatty acids into ketone bodies (e.g., beta-hydroxybutyrate) for extrahepatic energy use, while muscle and other tissues shift to fatty acid oxidation, minimizing protein breakdown after initial phases. These adaptations collectively trigger protective stress responses, including increased brain-derived neurotrophic factor (BDNF) expression, which bolsters neuronal survival and reduces inflammation.

Evolutionary and First-Principles Rationale

Humans evolved in environments characterized by unpredictable food availability, where periods of abundance alternated with scarcity due to seasonal variations, hunting success, and foraging challenges, exerting strong selective pressure for metabolic adaptations to fasting. This feast-famine cycle, prevalent among hunter-gatherer ancestors for hundreds of thousands of years, favored individuals capable of enduring extended intervals without caloric intake while maintaining physical performance for survival activities like foraging or evading predators. Evidence from genomic and physiological studies indicates that starvation shaped human adaptive traits, including efficient fat storage, ketone body production for brain fuel, and enhanced endurance under caloric restriction, as demonstrated in simulations of ancestral endurance tasks with limited intake. From first principles, fasting triggers a metabolic switch to preserve vital functions when exogenous energy sources cease, prioritizing the oxidation of endogenous fuels like glycogen and lipids over protein catabolism to minimize tissue loss. In the initial phase, hepatic glycogenolysis sustains glucose levels for glucose-dependent tissues, but within 12-24 hours, gluconeogenesis and lipolysis predominate, yielding free fatty acids and ketones as alternative substrates, particularly for the brain, which adapts to derive up to 70% of its energy from ketones after prolonged fasting. This fuel flexibility—rooted in enzymatic regulation of pathways like beta-oxidation and ketogenesis—evolved as a causal necessity for homeostasis, enabling survival by reducing reliance on immediate feeding and promoting resource allocation toward repair processes like autophagy, which clears damaged cellular components under nutrient stress. Such adaptations confer evolutionary advantages by enhancing resilience to energy deficits, as metabolic inflexibility correlates with modern diseases like obesity and diabetes, which arise in chronic surplus environments mismatched to ancestral patterns. Intermittent fasting recapitulates these states, lowering insulin and growth signaling while upregulating stress resistance genes, mirroring selective pressures that prioritized longevity and reproduction over constant growth. This rationale underscores fasting not as deprivation but as an innate regulatory mechanism for optimizing energy use and cellular maintenance in variable conditions.

Empirical Evidence on Health Benefits

Weight Loss and Body Composition Changes

Fasting regimens, such as intermittent fasting (IF) including time-restricted eating (TRE) and alternate-day fasting (ADF), consistently produce weight loss in overweight and obese individuals through induced caloric deficits, with systematic reviews reporting average reductions of 3-5% body weight over 8-12 weeks in randomized controlled trials (RCTs). For instance, a 2024 meta-analysis of 33 IF arms involving 1610 participants found significant fat mass decreases of approximately 1.5-3 kg, alongside overall body weight reductions, without evidence of disproportionate lean mass preservation absent concurrent exercise. These outcomes align with physiological shifts toward enhanced fat oxidation during fasting periods, driven by depleted glycogen stores and elevated catecholamines, though total energy intake remains the primary driver. For example, during a 36-hour fast, the initial weight loss often totals 2–5 pounds, most of which is attributable to water and glycogen depletion rather than fat, with approximately 0.25 to 0.5 pounds of body fat lost after initial glycogen stores are depleted. Body composition changes during fasting favor fat mass reduction relative to baseline, but lean mass losses of 20-30% of total weight lost are common, particularly in protocols without resistance training or protein optimization. In a 2021 RCT isolating fasting effects in lean subjects, ADF over 3 weeks reduced fat mass by 0.7 kg versus negligible changes in energy-matched daily restriction, suggesting fasting-specific metabolic adaptations like increased lipolysis may amplify fat mobilization in shorter-term applications. Conversely, a 2025 systematic review of TRE in overweight women indicated preserved lean mass alongside 2-4 kg fat mass losses over 8-16 weeks, attributed to maintained muscle protein synthesis during feeding windows. Long-term data (beyond 6 months) remain sparse, with one 2024 study showing sustained 5-7% weight reductions but gradual lean mass erosion without intervention. Comparisons to continuous calorie restriction (CER) reveal no consistent superiority of fasting for body composition improvements; a 2022 meta-analysis of ADF versus CER found equivalent reductions in fat mass (∼3-4 kg) and lean mass over 8 weeks, with adherence challenges limiting real-world differences. Some evidence points to ADF eliciting greater fat mass shifts than TRE in non-obese adults (1.6 kg vs. 0.7 kg over 4 weeks), but these are not sustained against CER in obese cohorts where visceral fat reductions occur similarly across methods. Critics note potential biases in self-reported intake and short study durations, emphasizing that fasting's efficacy hinges on overall compliance rather than unique mechanistic advantages for composition.

Metabolic and Insulin Sensitivity Improvements

Fasting induces metabolic shifts that enhance fat oxidation and reduce reliance on glucose, thereby improving overall metabolic flexibility. During fasting periods, hepatic glycogen stores deplete within 12-24 hours, prompting the body to increase lipolysis and ketone production from fatty acids, which serves as an alternative energy substrate and lowers circulating glucose levels. This adaptation correlates with decreased insulin secretion, as sustained low glucose reduces pancreatic beta-cell stimulation, fostering a state of metabolic efficiency observed in both short-term fasts and intermittent protocols. Intermittent fasting regimens, such as alternate-day fasting, have demonstrated superior reductions in fasting insulin concentrations and insulin resistance compared to continuous calorie restriction in randomized controlled trials. In a 12-month trial involving adults with obesity, alternate-day fasting led to greater decreases in fasting insulin and homeostatic model assessment of insulin resistance (HOMA-IR) indices than daily caloric restriction, independent of equivalent weight loss. Similarly, a 26-week intervention with twice-weekly 24-hour water-only fasts significantly lowered HOMA-IR by promoting insulin sensitivity enhancements, as measured in overweight participants. Meta-analyses of clinical trials confirm that various intermittent fasting approaches, including time-restricted eating and 5:2 protocols, improve insulin sensitivity markers such as fasting blood glucose, HbA1c, and HOMA-IR in individuals with metabolic syndrome or prediabetes. A systematic review encompassing multiple randomized studies found that fasting states yielded statistically significant improvements in glycemic control, with effect sizes indicating reduced insulin resistance across diverse populations. These benefits appear mediated by reduced chronic hyperinsulinemia and enhanced peripheral glucose uptake, though long-term adherence and individual variability, such as baseline insulin resistance levels, influence outcomes. In patients with type 2 diabetes, regimens like early time-restricted eating have shown dose-dependent enhancements in insulin sensitivity, outperforming later eating windows in metabolic trial comparisons.

Anti-Inflammatory and Autophagy Effects

Fasting triggers autophagy, a conserved cellular process involving the degradation and recycling of damaged organelles and proteins via lysosomes, primarily through nutrient-sensing pathways such as inhibition of mTOR and activation of AMPK. Intermittent fasting regimens, including alternate-day fasting, elevate autophagic flux in various tissues, as evidenced by increased LC3-II accumulation and p62 degradation in rodent models subjected to 24-48 hour fasts. In humans, short-term fasting (e.g., 24 hours) similarly upregulates autophagy markers in peripheral blood mononuclear cells, correlating with elevated ketone bodies that signal energy scarcity. Prolonged fasting beyond 48 hours intensifies autophagy via hormonal signals like fibroblast growth factor 21 (FGF21), which demethylates histones to promote lipid degradation in hepatocytes, thereby mitigating steatosis in fasting states. Spermidine, an endogenous polyamine, mediates fasting-induced autophagy across species, with levels rising during caloric restriction in yeast, flies, mice, and human trials, enhancing longevity by clearing senescent components. In cardiac tissue, autophagy induction from 24-hour fasts improves mitochondrial function and reduces fibrosis in aging models, suggesting cardioprotective adaptations. Regarding anti-inflammatory effects, intermittent fasting protocols like time-restricted eating (4-10 hour windows) show inconsistent impacts on circulating markers such as C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-α), with meta-analyses of randomized trials reporting no significant reductions after 8-24 weeks in overweight adults. However, specific regimens, including the 5:2 diet (two days of 500-600 kcal intake weekly), rank highest in lowering CRP levels across pairwise and network meta-analyses of 18 trials involving over 1,000 participants, potentially via reduced adipokine secretion from caloric deficits. Alternate-day fasting modestly decreases IL-6 in some cohorts but fails to alter TNF-α, indicating selective modulation rather than broad suppression. In contrast, extended fasts exceeding 48 hours often elevate pro-inflammatory markers, with scoping reviews of human and animal data documenting rises in CRP (up to 2-3 fold) and IL-6 during 3-21 day water fasts, attributable to transient stress responses rather than adaptive resolution. Caloric restriction outperforms intermittent fasting in meta-analyses for diminishing chronic low-grade inflammation, as measured by composite indices in trials up to 12 months. Autophagy's role in inflammation mitigation remains indirect; while it clears inflammasomes in preclinical models, clinical translation is limited, with benefits confined to obesity-related contexts where baseline inflammation is high. Ramadan fasting, a form of daily intermittent restriction, yields mixed results, occasionally lowering IL-6 by 10-20% mid-fasting but rebounding post-re feeding. Overall, anti-inflammatory outcomes hinge on fasting duration, baseline health, and protocol adherence, with autophagy serving as a mechanistic bridge in cellular homeostasis but not guaranteeing systemic cytokine reductions.

Longevity and Disease Mitigation Potential

In animal models, intermittent fasting (IF) and caloric restriction (CR) have demonstrated lifespan extension proportional to the degree of energy intake reduction, with reductions of up to 40% yielding the most substantial increases in average and maximum lifespan in mice. These effects are mediated by conserved pathways including reduced insulin-like growth factor 1 (IGF-1) signaling and enhanced stress resistance, observed across species from yeast to rodents. In humans, direct evidence for lifespan extension remains absent due to ethical and practical constraints on long-term trials; however, short-term interventions like periodic fasting-mimicking diets (FMDs) have reduced biological age markers by an average of 2.5 years after three monthly cycles, alongside improvements in predicted life expectancy via epigenetic clocks. Fasting-induced autophagy, a cellular process of degrading damaged components, underpins much of the longevity potential by clearing protein aggregates and dysfunctional organelles, thereby mitigating age-related decline. This response is amplified during nutrient deprivation, with mechanisms involving AMP-activated protein kinase (AMPK) activation and mechanistic target of rapamycin (mTOR) inhibition, which overlap with CR effects but may differ in circadian alignment. Recent findings indicate spermidine, elevated during fasting, is essential for autophagy-dependent lifespan extension in models of chronological aging. Human applicability is supported by observational data from periodic fasters showing delayed onset of age-related markers, though causality requires further randomized trials. For disease mitigation, fasting regimens show promise in reducing cancer risk factors by lowering IGF-1 and glucose levels, which fuel tumor growth, with clinical trials demonstrating enhanced chemotherapy tolerance and reduced DNA damage in blood cells after 2-3 day water fasts. In neurodegenerative contexts, IF attenuates neuroinflammation and promotes neurogenesis in rodent models of Alzheimer's and Parkinson's, potentially via gut-brain axis modulation and restored circadian rhythms, with preliminary human data indicating stalled cognitive decline. Cardiovascular benefits include lowered insulin resistance and liver fat, correlating with reduced atherosclerosis markers in short-term human studies. Despite these associations, IF does not consistently outperform isocaloric CR in healthspan metrics, and long-term human outcomes depend on adherence and individual variability.

Documented Risks and Adverse Outcomes

Acute Physiological Complications

During short-term fasting, blood glucose levels typically decline by 20-30% within hours to days as glycogen stores deplete, potentially precipitating symptomatic hypoglycemia characterized by shakiness, irritability, confusion, or in severe cases, seizures, particularly in individuals with insulin resistance, diabetes, or those on glucose-lowering medications. This risk arises from reduced hepatic gluconeogenesis and increased peripheral glucose uptake without dietary intake, though healthy individuals often maintain euglycemia via counter-regulatory hormones like glucagon and cortisol. Electrolyte imbalances, including hyponatremia and hypokalemia, can emerge acutely due to initial natriuresis and kaliuresis driven by suppressed insulin and elevated aldosterone, exacerbating dehydration if fluid intake is inadequate; symptoms may include muscle cramps, fatigue, and orthostatic hypotension. In water-only fasting protocols exceeding 24-48 hours, urinary sodium loss can exceed 100-200 mmol/day initially, heightening vulnerability in those with pre-existing renal impairment or on diuretics. Other transient physiological disturbances include headaches, often attributed to hypoglycemia, caffeine withdrawal, or cerebral vasoconstriction from dehydration, and acute gastrointestinal effects like constipation from reduced peristalsis and fiber absence. For fasts of 72 hours, common side effects encompass hunger, fatigue, dizziness, irritability, and mood changes such as sadness or reduced libido. Fainting or dizziness from postural hypotension occurs in up to 10-20% of fasters due to hypovolemia and baroreceptor insensitivity, resolving with recumbency or hydration. These complications are typically self-limiting in supervised, healthy adults but necessitate medical monitoring in at-risk groups to avert escalation, including risks of nutrient deficiencies and potential muscle loss despite preferential fat mobilization. Improper reintroduction of food after a 72-hour fast can lead to refeeding syndrome, characterized by severe electrolyte shifts and possible cardiac complications. In supervised therapeutic fasting protocols, such as those at TrueNorth Health Center, pre-fasting evaluations recommend an electrocardiogram (ECG or EKG) especially for individuals with heart history or risk factors to assess cardiac baseline.

Chronic and Long-Term Health Concerns

Prolonged or repeated fasting regimens, particularly when leading to significant caloric deficits, have been associated with reductions in bone mineral density (BMD) due to decreased mechanical loading from weight loss and potential disruptions in nutrient availability for bone remodeling. A 2023 review of interventional studies indicated that while short-term intermittent fasting (up to 6 months) does not consistently impair bone outcomes, extended caloric restriction mimicking fasting states can inhibit bone formation and promote resorption, increasing fracture risk in susceptible individuals. Lean muscle mass preservation remains a concern in long-term fasting, as catabolic processes during extended fasts prioritize fat mobilization but can erode skeletal muscle if protein intake is insufficient during eating windows. Studies on body composition in intermittent fasting protocols over 12 months show variable lean mass loss, often mitigated by resistance exercise but exacerbated in older adults or those without adequate post-fast nutrition. In women, chronic intermittent fasting may disrupt reproductive hormones, with evidence from randomized trials showing reductions in estrogen and progesterone levels, potentially leading to amenorrhea or impaired ovulation in premenopausal individuals. A 2022 study reported decreased sex hormone-binding globulin and increased free androgen index variability, raising fertility concerns, particularly in non-obese women or those with underlying endocrine issues. Gallstone formation risk elevates with prolonged fasting due to bile stasis and rapid shifts in lipid metabolism, as observed in cohort studies linking extended overnight fasts to higher cholecystitis incidence. Meta-analyses confirm that fasting-induced weight loss accelerates gallstone development, with annual complication rates up to 3% in symptomatic cases. Emerging observational data from 2024 link severe time-restricted eating (e.g., 8-hour windows) to a 91% increased cardiovascular mortality risk over median 8-year follow-up in U.S. adults, potentially due to circadian misalignment or nutrient timing effects on endothelial function, though causality remains unestablished amid confounding factors like baseline health. Long-term kidney function appears largely unaffected, with systematic reviews finding no significant renal stone risk elevation from fasting. Nutrient deficiencies, including electrolytes, vitamins, and minerals, can accumulate over years of inconsistent intake, contributing to chronic fatigue or immune dysregulation, as noted in reviews of unsupervised prolonged fasting. Overall, while many risks stem from extreme adherence rather than moderate intermittent protocols, limited randomized long-term trials (beyond 1-2 years) underscore uncertainties in sustained safety for diverse populations.

Vulnerabilities in Specific Populations

Pregnant and lactating women are advised against fasting due to risks to maternal and fetal health, including dehydration, fatigue, reduced gestational weight gain, and potential adverse perinatal outcomes such as lower birth weight and shorter gestation periods. Systematic reviews of Ramadan fasting indicate associations with maternal symptoms of dehydration and possible long-term effects on offspring, though evidence on cesarean rates remains inconclusive. Children and adolescents face vulnerabilities during periods of rapid growth, where prolonged fasting (multi-day beyond typical intermittent protocols), such as a 4-day fast in a 13-year-old, is potentially dangerous and not recommended without medical supervision. It can cause serious health issues including severe fatigue, dizziness, headaches, dehydration, electrolyte imbalances, hypoglycemia, muscle breakdown, nutrient deficiencies, impaired growth or development, weakened immune function, and refeeding syndrome upon resuming eating. Adolescents have higher nutritional needs for growth and puberty, and prolonged fasting can lead to complications like stunted growth, muscle loss, hormonal disruptions (e.g., delayed puberty or menstrual irregularities), cognitive impairment, and increased risk of developing or exacerbating eating disorders. Limited research exists specifically on prolonged fasting in this age group due to ethical concerns, but evidence from related areas like intermittent fasting and malnutrition indicates significant risks. Health authorities advise against it for children and adolescents. Fasting may also disrupt metabolic development, including beta-cell function essential for insulin production, potentially leading to long-term hyperglycemia risks. Scoping reviews of intermittent fasting in youth aged 10-25 highlight feasibility concerns and insufficient long-term data, with contraindications emphasized for those under 18 due to growth demands. In older adults, particularly those over 50, prolonged fasts like 48 hours increase risks of electrolyte imbalances, muscle loss, and hypoglycemia, which are heightened in this group compared to younger adults; healthy individuals may undertake occasional such fasts (e.g., once monthly or less) under medical supervision, as frequent prolonged fasting is not recommended without professional oversight. Fasting also heightens risks of sarcopenia, excessive lean mass loss, and exacerbation of preexisting nutritional deficiencies or frailty. Frail elderly individuals may experience amplified blood pressure fluctuations and inadequate protein intake, contributing to falls or bone density loss, with guidelines recommending caution or avoidance in those with comorbidities. Individuals with type 1 diabetes encounter elevated dangers of hypoglycemia, hyperglycemia, diabetic ketoacidosis, and dehydration during fasting, necessitating strict medical supervision if attempted. Poorly controlled cases show heightened complication rates, as fasting alters insulin needs without compensatory food intake. Those with a history of eating disorders or at risk for disordered eating are particularly susceptible, as fasting regimens may precipitate restrictive behaviors, mood disturbances, or psychopathology exacerbation. Studies link intermittent fasting engagement to increased eating disorder symptoms in adolescents and young adults, underscoring contraindications in this group.

Key Controversies and Scientific Debates

Superiority Over Caloric Restriction

A central debate in fasting research concerns whether intermittent fasting (IF) protocols, such as alternate-day fasting or time-restricted eating, confer benefits superior to continuous caloric restriction (CR), which involves sustained daily calorie deficits without mandated abstinence periods. Meta-analyses of randomized controlled trials indicate that IF and CR yield comparable reductions in body weight and fat mass over 3-12 months, with IF showing no consistent advantage in these outcomes. For instance, a 2024 systematic review found IF strategies resulted in slightly greater short-term weight loss (mean difference -1.0 kg at 4-8 weeks) but equivalence at 6-12 months compared to CR. Similarly, a 2022 NEJM trial in adults with obesity demonstrated that time-restricted eating combined with CR did not enhance weight loss beyond CR alone (median loss 6.3% vs. 6.0% at 12 months). Proponents of IF argue for mechanistic superiority, citing enhanced autophagy and metabolic flexibility from periodic nutrient deprivation, which may exceed CR's effects despite equivalent calorie deficits. Short-term CR achieves similar outcomes to full fasting in improved metabolic health and reduced inflammation but in a milder and more sustainable manner, with fewer risks like nutrient gaps or extreme hunger; full fasting triggers deeper ketosis and faster autophagy onset. Both interventions upregulate autophagy—a cellular recycling process linked to longevity—through nutrient-sensing pathways like AMPK and mTOR inhibition, but animal models suggest IF's feast-famine cycles amplify this response more acutely than steady CR. Human evidence remains preliminary; a 2018 review concluded both induce autophagy, with IF potentially accelerating it via ketosis during fasts, though direct comparisons in clinical trials are limited and do not demonstrate superior health markers like inflammation or oxidative stress reduction. Human trials comparing IF to continuous CR show equivalent weight loss and metabolic benefits without clear superiority for fasting. Regarding body composition, IF does not reliably preserve lean muscle mass better than CR when protein intake and resistance training are controlled; meta-analyses report similar losses (1-2 kg over 12 weeks), with outcomes dependent on exercise rather than fasting per se. Some trials note IF's potential for greater insulin sensitivity improvements (e.g., HOMA-IR reductions of 20-30% vs. 10-15% with CR), attributed to synchronized circadian eating windows, but these edges diminish in longer-term studies and are not universal across populations. Adherence represents a practical advantage for IF in select groups, with self-reported compliance rates 10-20% higher due to simplified meal timing, though dropout risks from hunger spikes can offset this. Critics highlight that IF's purported superiority often stems from small, short-duration studies prone to publication bias, with larger trials like those in type 2 diabetes patients showing equivalence to CR for glycemic control and cardiometabolic risk factors. Longevity claims draw heavily from rodent data, where IF extends lifespan more than CR in some strains, but human translation is speculative absent prospective cohort evidence. Overall, while IF may suit behavioral preferences, empirical data do not substantiate broad superiority over CR for weight management or metabolic health, emphasizing calorie deficit as the primary driver.

Cardiovascular Risk Associations

Observational and interventional studies have yielded mixed findings on the association between fasting regimens and cardiovascular outcomes. Randomized controlled trials and meta-analyses generally indicate that intermittent fasting protocols, such as alternate-day fasting and time-restricted eating, improve surrogate markers of cardiovascular risk, including reductions in body weight, blood pressure, LDL cholesterol, triglycerides, and fasting glucose levels. For instance, a 2025 network meta-analysis of 28 trials found modified alternate-day fasting and 16:8 time-restricted eating to be most effective among intermittent fasting variants for lowering these risk factors, with effect sizes comparable to or exceeding continuous caloric restriction. These benefits are attributed to caloric deficit, enhanced insulin sensitivity, and lipid metabolism shifts, though long-term adherence and causality remain understudied. Contrasting these proxy improvements, an analysis of NHANES data from 2003–2018, presented at the 2024 American Heart Association conference, reported that adults restricting intake to less than 8 hours daily exhibited a 91% higher hazard ratio for cardiovascular mortality (HR 1.91, 95% CI 1.20–3.03) compared to those eating over 12–16 hours, after adjusting for demographics and comorbidities. This associational finding, derived from self-reported dietary recall in over 20,000 participants, has sparked debate due to methodological limitations: lack of randomization, potential reverse causation (e.g., individuals with subclinical disease adopting restrictive patterns), unmeasured confounders like physical activity or socioeconomic factors, and absence of peer-reviewed publication. Independent reviews highlight that while short-term trials show risk factor amelioration, prospective cohort evidence on hard endpoints like mortality is sparse and inconsistent, with no causal link established for harm. In populations with preexisting heart conditions, prolonged or unsupervised fasting poses acute risks, including arrhythmias, hypotension, and electrolyte imbalances that could precipitate ischemic events. A 2025 review of cardiac patients noted elevated arrhythmia incidence during religious fasts like Ramadan, prompting guidelines against fasting for those with unstable angina or recent myocardial infarction. Overall, while fasting may mitigate cardiometabolic risks via mechanistic pathways like reduced oxidative stress, the net cardiovascular impact likely depends on regimen duration, individual health status, and nutritional quality during eating windows, warranting caution in extrapolating benefits to mortality reduction without further longitudinal trials.

Psychological and Behavioral Sustainability

Short-term fasting regimens, such as intermittent fasting (IF), have been associated with variable psychological effects, including reductions in tension, anger, and total mood disturbance in some controlled trials, though evidence remains inconsistent across populations. A systematic review of IF's impact on mental disorders found preliminary evidence of benefits for anxiety and depressive symptoms, potentially linked to modulated amygdala connectivity and enhanced brain plasticity, but emphasized the need for larger randomized controlled trials (RCTs) to confirm causality. Conversely, acute fasting can elevate irritability and induce negative affective states like heightened stress or worsened mood, particularly in the initial adaptation phase, as observed in experimental studies on healthy women. Cognitive function during fasting shows no robust short-term enhancements in healthy individuals, with systematic reviews indicating neutral or impaired executive functioning, psychomotor speed, and memory under experimental fasting conditions. Long-term IF protocols, such as time-restricted eating (TRE), may support sustained cognitive improvements like better executive function and memory in obesity cohorts, but these outcomes correlate more strongly with weight loss than fasting per se. Behavioral sustainability is challenged by adherence rates that decline over time; in TRE trials, successful daily compliance ranged from 47% to 95%, with objective measures like continuous glucose monitoring revealing ~63% adherence after five weeks. Long-term retention in IF interventions averages 81-86% over 8-12 weeks in RCTs, but real-world app-based tracking indicates frequent breaks, with only 13.9% of users resuming fasting after 52-104 weeks. Barriers include social disruptions to eating windows, persistent hunger activating reward-seeking brain responses, and lifestyle incompatibilities, contributing to lower compliance compared to continuous calorie restriction. IF carries risks of fostering disordered eating patterns, such as binge-restrict cycles or heightened anxiety around food, particularly in vulnerable groups, with reviews noting its potential to exacerbate restrictive behaviors akin to eating disorders. Overall, while some individuals report subjective benefits like increased vigilance or sense of control, empirical data underscore IF's psychological and behavioral challenges, including mood volatility and suboptimal long-term adherence, limiting its sustainability without personalized support. Comprehensive reviews highlight that benefits often wane without ongoing monitoring, and IF may not outperform balanced caloric restriction in maintaining behavioral compliance.

Sociocultural and Applied Dimensions

Religious and Spiritual Frameworks

In Islam, fasting (sawm) constitutes one of the Five Pillars, with the obligatory month-long observance during Ramadan requiring healthy adult Muslims to abstain from food, drink, sexual relations, and smoking from dawn (fajr) to sunset (maghrib) each day. Instituted in 2 AH (624 CE) via Quranic revelation to Prophet Muhammad, as detailed in Surah Al-Baqarah 2:183-185, the practice emphasizes taqwa (piety and God-consciousness), self-discipline, and empathy for the impoverished, while multiplying spiritual rewards (thawab) through heightened devotion and Quranic recitation. Voluntary fasts on Mondays, Thursdays, and the 10th of Muharram (Ashura) further promote moral refinement and historical commemoration of events like Moses' exodus. Judaism mandates fasting on Yom Kippur, the Day of Atonement observed on the 10th of Tishrei, as a biblical commandment in Leviticus 16:29-31 and 23:27-32 to "afflict your souls" through complete abstinence from food and drink for approximately 25 hours, from sunset to nightfall the following day. This ritual, dating to Mosaic law and practiced continuously since antiquity, facilitates repentance (teshuvah), atonement for sins via introspection and prayer, and communal purification, with exceptions for health via minimal intake if necessary. Additional fasts, such as Tisha B'Av commemorating the Temples' destructions in 586 BCE and 70 CE, underscore historical mourning and spiritual humility. In Christianity, Lent comprises a 40-day period of fasting and penance from Ash Wednesday to Holy Thursday (excluding Sundays), originating in the early 3rd century as preparation for Easter baptism and echoing Jesus' 40-day wilderness fast described in Matthew 4:1-11, Mark 1:12-13, and Luke 4:1-13. Formalized by the Council of Nicaea in 325 CE, practices historically included the "black fast" of bread, water, salt, and vegetables, though modern observance varies by denomination—Catholics abstain from meat on Fridays and Ash Wednesday, while Orthodox traditions enforce stricter vegan fasts—to foster repentance, almsgiving, and reliance on divine grace over worldly sustenance. Hinduism employs fasting (upavasa, meaning "dwelling near" the divine) as a voluntary discipline on lunar tithis like Ekadashi (11th day of each half-month) or festivals such as Navratri, abstaining from grains, specific foods, or all intake to purify the body, sharpen sattvic (pure) qualities, and accrue punya (merit) for moksha (liberation), as prescribed in texts like the Manusmriti and Puranas. This framework views fasting as a tool for sensory control (indriya nigraha), detoxification aiding meditation, and devotion to deities like Shiva or Vishnu, with empirical traditions linking it to enhanced mental clarity for yogic practices. Buddhism incorporates fasting primarily among monastics via the Vinaya Pitaka's rule prohibiting solid food after noon daily, promoting upekkha (equanimity) and detachment from craving (tanha) to advance toward nirvana, with lay practitioners observing it on Uposatha (observance) days—quarterly full and new moons—for ethical reflection and merit accumulation. In Mahayana traditions, such as those following the Brahma's Net Sutra, periodic fasts reinforce precepts against gluttony, though Theravada emphasizes moderation over extreme abstinence, aligning with the Middle Way to avoid both indulgence and asceticism. Jainism elevates fasting (tapas) to a core austerity for jiva (soul) purification and karma shedding, culminating in Paryushana Parva—an 8-day (Svetambara) or 10-day (Digambara) annual festival in August/September involving progressive fasts, full abstinence, or one/two meals daily—to foster introspection, forgiveness (pratikramana), and non-violence (ahimsa). Extreme voluntary fasts like santhara (sallekhana), undertaken by advanced ascetics since antiquity to face death without attachment, aim at kevala jnana (omniscience) and moksha, distinguishing it from suicide through intentional spiritual culmination rather than despair.

Political and Activist Applications

Fasting, in the form of hunger strikes, has served as a tactic in political activism to protest injustices, demand policy changes, or assert moral authority, often leveraging personal sacrifice to compel public and governmental attention. This method traces back to ancient practices but gained prominence in modern contexts as nonviolent resistance, where participants abstain from food—sometimes water—to highlight causes like independence, prisoner rights, or social reforms. Mahatma Gandhi employed fasting strategically during India's independence movement, framing it as a tool for self-purification and communal pressure rather than mere self-denial. In September 1932, Gandhi initiated a fast unto death in Yerwada Central Jail to oppose British-backed separate electorates for depressed classes under the proposed constitution, arguing it would fragment Hindu society; the fast ended after six days with the Poona Pact, which established reserved seats for untouchables within general Hindu electorates instead. His 1948 fast in Delhi, undertaken amid post-partition violence, sought Hindu-Muslim reconciliation and cessation of riots; it concluded after five days when community leaders pledged peace, though Gandhi was assassinated shortly thereafter on January 30, 1948. These actions amplified Gandhi's influence, pressuring opponents through moral suasion and media coverage, though critics later noted they sometimes prioritized appeasement over pragmatic outcomes. In the 20th century, Irish republican prisoners used hunger strikes to challenge British penal policies denying them political status. The 1981 Maze Prison strike, led by Provisional IRA member Bobby Sands, began March 1 demanding recognition as political prisoners rather than criminals; Sands died on May 5 after 66 days, followed by nine others, totaling ten deaths by July. The protests garnered international sympathy, boosted Sinn Féin's electoral gains—Sands won a Westminster by-election as MP while fasting—and shifted momentum toward republicanism, though the strike ended October 3 without full concessions on status. Contemporary activism continues this tradition, often in authoritarian contexts. In Thailand, pro-democracy protesters Tantawan Tuatulanon and Orawan Phuphong conducted a 49-day hunger strike starting January 18, 2023, demanding monarchy reform and prisoner releases; they ended it March 14 amid health deterioration but heightened global awareness of lese-majeste laws. Similarly, Myanmar political prisoners have invoked hunger strikes drawing on Buddhist fasting symbolism to protest military rule, sustaining collective memory of resistance amid crackdowns post-2021 coup. Such actions underscore fasting's role in biopolitical leverage—exposing state responses like force-feeding—but outcomes vary, with successes tied to publicity rather than guaranteed policy shifts, and frequent personal risks including death, as seen in Thai activist Netiporn Sanesangkhom's demise on May 14, 2024, after a prolonged strike in detention. The integration of fasting into contemporary wellness practices has accelerated since the mid-2010s, driven by social media, podcasts, and self-experimentation in biohacking communities, where intermittent fasting protocols like 16:8 time-restricted eating are touted for enhancing autophagy, insulin sensitivity, and longevity. Proponents, including physicians such as Jason Fung and Valter Longo, have disseminated these approaches via bestselling books and clinical endorsements, positioning fasting as a non-pharmacological tool for metabolic optimization amid rising obesity rates. This surge aligns with broader wellness shifts toward circadian-aligned eating and caloric timing over strict restriction, though empirical support varies, with short-term adherence often exceeding long-term outcomes in observational data. Commercialization has proliferated through digital platforms and ancillary products, with intermittent fasting apps leading the market by offering timers, progress tracking, and educational content. Popular applications include Zero, which boasts over 444,000 App Store ratings as of 2025, alongside Fastic, Simple, DoFasting, and BodyFast, which provide personalized plans and community features to sustain user engagement. The global intermittent fasting apps sector reached approximately USD 1.2 billion in valuation in 2024, with projections estimating growth to USD 4.8 billion by 2033 at a compound annual rate fueled by smartphone penetration and demand for accessible health metrics. Fasting retreats and specialized products further exemplify monetization, with luxury medical-supervised programs in Europe and Asia emphasizing supervised water or juice fasts for detoxification and weight loss, often costing thousands per participant. Complementary supplements, including electrolyte formulations and fasting-mimicking meal kits like those from ProLon, target perceived physiological gaps during extended fasts, integrating with trends in supplement retailing where intermittent fasting interest has outpaced ketogenic diets by 195% in search volume over five years. These offerings, while capitalizing on anecdotal success stories from influencers, underscore a market responsive to consumer autonomy yet reliant on unverified claims beyond basic caloric deficit effects.

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  210. https://apps.apple.com/us/app/zero-fasting-health-tracker/id1168348542
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  212. https://www.nector.io/blog/the-future-of-supplement-retailing-top-10-trends-in-2024
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