Questions and Answers About Fasting

Fasting is an ancient practice common to most religions, but it has recently gained growing interest in the field of health, as it is now being recommended to prevent, treat, and support recovery from various diseases. This has led many people to ask: “If breakfast has always been called the most important meal of the day, how is fasting now being recommended?”

In this article, we’ll address the most common questions people have about fasting, share our perspective on whether it’s beneficial, and explain how to practice it safely and effectively—all based on updated and evidence-based information.

What Is Fasting?

‍Fasting is defined as the act of partially or completely abstaining from eating or drinking for a period of time. In most religions, fasting is practiced in some form—whether for one day a week or during specific times of the year.

Beyond its spiritual context, many people today practice fasting as a complementary method for detoxification or health optimization.

Is Fasting the Same as Detoxing?

Although fasting and detoxing are often associated, they are not the same.
A detox can be done without fasting—the goal of a detox is to support the elimination of toxins, heavy metals, and other waste products from the body.

Fasting, on the other hand, depending on its type, has other purposes, such as improving metabolism and reconnecting with your body’s natural signals.

Types of Fasting

There are two main types of fasting:

• Intermittent fasting:
  Involves alternating periods of eating and fasting within a day or across the week. It can be practiced regularly as a lifestyle habit.
• Prolonged fasting:
  Involves fasting for more than 24–72 hours, sometimes accompanied by green juices or water only. This type should always be supervised and requires prior preparation.

Can Fasting Be a Lifestyle?

Yes—it can! Intermittent fasting, in particular, can be safely integrated into your daily routine.

Common types of intermittent fasting include:

• 5:2 Method:
  Restrict calories to about 500 per day on two non-consecutive days per week, and eat normally on the other days—following the NutriWhite 3R Protocol.
• 16:8 Method:
  Fast for 16 continuous hours and eat within an 8-hour window.
  Example: Finish dinner by 7 p.m. and eat again after 11 a.m. the next day.

Other formats combine or modify these patterns depending on goals and tolerance.

Benefits of Intermittent Fasting

When done correctly and under supervision, fasting provides physical, mental, and emotional benefits such as:

• Increased growth hormone production:
  Fasting naturally stimulates this hormone, essential for muscle repair and maintenance.
• Metabolic adaptation:
  After 10–12 hours without food, glycogen stores deplete and the body begins to use fat as its main energy source.
• Digestive tract regeneration:
  About 70% of the immune system resides in the gut, which works constantly during digestion. Giving it rest supports nutrient absorption and intestinal cell regeneration.
• Brain training:
  Fasting triggers the production of BDNF (Brain-Derived Neurotrophic Factor), a protein that strengthens neuronal connections and promotes new brain cell growth (Mark Mattson, Johns Hopkins University).
• Improved insulin sensitivity:
  Fasting lowers blood insulin and IGF-1 levels, helping the body use carbohydrates more efficiently after eating.
• Reduced risk of chronic diseases:
  By improving insulin and leptin sensitivity and reducing triglycerides, fasting may lower the risk of diabetes, hypertension, and other chronic illnesses.

NutriWhite Recommendations for Intermittent Fasting

• Start fasting after dinner and aim for 14–16 hours overnight.
• Increase gradually—add one hour at a time until your body adapts.
• Don’t skip meals, just adjust meal timing.
• Break your fast with anti-inflammatory, unprocessed foods—avoid gluten, dairy, and processed snacks.
• Listen to your body—fasting should feel energizing, not exhausting.

Is Fasting for Everyone?

Although fasting is generally safe, every health recommendation should be personalized. Tolerance varies depending on age, health, and goals.

Long fasts are not recommended for:

• Pregnant or breastfeeding women
• Children
• People with endocrine disorders (including thyroid issues or blood sugar instability)
• Diabetics (especially insulin-dependent)
• Individuals on specific medications

For these cases, short fasts of 10–12 hours are more appropriate.

At NutriWhite, we can guide you in starting and maintaining an intermittent fasting routine safely and effectively—helping you make it a sustainable lifestyle #OkNutriWhite