Overview
When you hear the word "fast," you may think of a dramatic, days-long regimen involving extreme deprivation and perhaps the occasional ingestion of strange drinks containing water, lemon juice and cayenne pepper -- or some other such odd combination. But fasting doesn't have to be that severe to impact your weight and your health. Even a nightly 12-hour fast can benefit your body in certain ways.
Nightly Fasting
One proponent of nightly fasting is well-known physician Dr. Alenjandro Junger, author of the book "Clean: The Revolutionary Program to Restore the Body's Natural Ability to Heal Itself." Junger advises refraining from food for a 12-hour window each night between dinner and breakfast -- such as from 6 p.m. to 6 a.m. -- to allow your body sufficient time to rest from digestion and detoxify itself of the many chemicals and food additives it is exposed to each day. Although Junger's nightly fasting advice is not targeted specifically at dieters, it can certainly be useful when trying to drop pounds.
Proposed Benefits
Those who recommend nightly fasting between dinner and breakfast state that doing so is an effective weight-loss strategy. By not snacking during evening hours, you may decrease your caloric intake quite substantially, particularly if you're a habitual high-calorie-snack eater after dinner and before bed, says Columbia University's Health Services. Other intermittent-fasting devotees state that the human body benefits in general from a temporary break from the tasks of digestion, and that fasting helps maintain appropriate insulin sensitivity and restores the body, reports the "Los Angeles Times."
Caveats
On the other hand, a calorie is a calorie, no matter what time of day it is consumed, and weight loss ultimately comes down to calories in vs. calories out. If you overeat during the day, fasting between 6 p.m. and 6 a.m. will not result in magical weight loss. The best strategy for lasting weight loss is a sensible, calorie-restricted, nutritious diet paired with regular calorie-burning exercise, with the goal of losing roughly 1 to 2 lbs. per week.
Precautions
When trying to lose weight, always consult your physician before you institute a major dietary or exercise change. Your physician can evaluate your overall health and advise you regarding what weight loss regimens are safe for you. Never undertake a prolonged fast without the approval and medical advice of a physician.
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