Definition: What does long-term fasting actually mean?
In contrast to diets, fasting is not about rigorously excluding certain foods, but about voluntarily giving up solid food or even luxury foods for a limited period of time. The aim is to improve the metabolism, because the fact that it changes during fasting phases is genetically designed to do so. In times of hunger the survival of the people was thus ensured.
When we fast, we can do something good for our health by reducing fat and counteract widespread diseases such as high blood pressure and diabetes. Fasting can also have a positive effect on stress.
There are many different forms of fasting. Long-term fasting includes all fasting periods of about 1 to 3 weeks. In contrast to short-term fasting, (solid) food is avoided over a longer period or a fasting method is chosen in which conscious food breaks are planned over a longer period. The classic methods of long-term fasting include, for example, therapeutic fasting according to Buchinger or interval fasting with fixed fasting periods.
Duration of a typical long-term fast
The duration of the fasting period depends on the chosen method, your own needs and the physical state of your body. If you are fasting for the first time, you should not choose excessively long periods, but start with a fasting day and move on to longer intervals as your experience increases. It is important not to fast for more than a week without medical supervision or an experienced fasting guide. So if you want to do long-term fasting of between 10 days and 3 weeks, you should consult your doctor beforehand to find the right duration and method of fasting. In the case of therapeutic fasting, for example Buchinger's method, you usually fast for between 5 and 35 days, ideally between 2 and 4 weeks. Depending on the medical indication, shorter or even longer phases of fasting up to 6 weeks are possible. According to historical records and modern science, a healthy person reaches their physical fasting limit after about 40 days. Usually, most practiced fasters opt for a 21 day fast.
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Benefits of long-term fasting & target groups
Fasting has been proven to have a positive effect on the body after only a short time, for example a day of fasting. Because the supply of food is lacking, the metabolism changes and the carbohydrates stored in the body are broken down and consumed. After 14 to 18 hours, autophagy also sets in. This term refers to a purification process of the body in which the enzymes break down old or defective cell components. The individual components are then returned to the cell so that new and healthy cell components can be built up again. All this can already be achieved with short-term fasting, i.e. fasting for one day or up to one week. Long-term fasting has the advantage that the processes already set in motion during short-term fasting last longer. One can compare this with a large-scale “spring cleaning” for the body.
Effects on the metabolism
Through the extended fasting period, the entire metabolism adjusts and the body adjusts to producing sugar - which is mainly needed for the brain - from certain proteins. Muscle protein is used to a small extent, but for people with overweight it is mainly the connective tissue or supporting protein that is used. However, since the sources of protein in the body are limited and must not be completely used, the organism finally begins to convert glycerol from the fat reserves into sugar. Ketones can also be extracted from the fatty acids, which the brain can also use for energy metabolism. A great advantage of this is that the first thing that is broken down is the particularly risky inner abdominal fat. This means that fewer messenger substances are produced, which can lead to metabolic diseases such as diabetes or inflammation and cardiovascular problems.
Improvement of physical & mental well-being during a long fast
Fasting has a number of positive effects on your health. Some even claim to have a rejuvenating effect on the body, and studies show that a prolongation of life span can be achieved by fasting and calorie reduction. Through the excretion and limited re-absorption of common salt in combination with relaxation and rest, blood pressure is lowered and blood sugar and blood fat levels are also reduced. The liver can recover and new stem cells and mitochondria (= power plants of the cells) are created. Fasting also has a positive effect on the psychological state and mood after 2 to 3 days leading to greater calm, relaxation and balance. In addition, the messenger substances dopamine and serotonin have a stronger effect during the fasting and not only make you happy, but also curb your appetite. The so-called "fasting euphoria" can occur, but it is not equally strong in everyone. A study published in 2019 with 1422 participants confirms the positive effects on blood pressure (the longer the treatment, the better the results), emotional and physical well-being and also on weight and BMI.
Long-term Fasting & Weight Loss
Although it is possible to lose weight during fasting, weight loss is actually not the primary goal of traditional therapeutic fasting. Much more important is the aforementioned reduction of abdominal fat, which can be measured at the waist circumference. This can be reduced by up to two centimetres after only one day of fasting.
According to the above-mentioned study, however, losing weight, especially in the case of obesity, is one of the main personal reasons for fasting therapy, along with the reduction of cardiovascular risk factors and the alleviation of general health problems such as inflammatory diseases, stress and exhaustion. If your goal is to lose weight, a long fast is a great tool to reset your eating habits and cleanse your body of toxins for junk food. If you are otherwise healthy, a 21 day fast would be the optimal reset period.
Long-term fasting benefits at a glance
- Cleansing of the body
- Reduction of high-risk abdominal fat
- Improvement of physical well-being
- Improvement of mental well-being
- Blood pressure reduction
- Lowering of blood fat levels
- Potential for weight loss
- Relief for inflammatory diseases
- Stress Relief
- Rest & Recreation
Suitable fasting methods for long-term fasting
If you want to fast for a longer period of time, you should definitely choose a form of fasting in which you consume at least a minimum number of calories per day. The very extreme fasting methods such as zero or water fasting are not suitable for long-term fasting. This causes great stress for the body and due to the lack of vitamins and minerals, it can lead to problems with the circulation, fatigue, muscle cramps and headaches. In addition, the lack of food causes the muscle protein to be broken down to produce energy. To maintain the vital functions of the body, you should therefore consume at least 230-300 kcal per day. In general, it is important for fasting to drink a lot, at least 2.5 litres of calorie-free liquid per day. This can be, for example, herbal teas, vegetable broth, fruit or vegetable juices. Moderate exercise, preferably in the fresh air, and relaxation are ideal additions to your fasting therapy.
Suitable methods for long-term fasting are:
Buchinger Fasting Method
The traditional Buchinger fasting method is a pure liquid fast, in which only vegetable broth, juices and lots of tea are consumed. The aim of therapeutic fasting is to activate the self-healing powers of the body. This has a particularly positive effect on chronic inflammatory diseases. Buchinger fasting is divided into three phases: The relieving phase, in which the diet is slowly changed, the purification phase, i.e. the actual fasting period, and the breaking of the fast with subsequent feeding days, during which the body is slowly accustomed to solid food again. As you are not completely foregoing all calories, it is possible to arrange long-term fasts with this method, provided you have adequate medical supervision. This is a particularly well-practiced method in fasting clinics and hotels in Germany.
>> Learn more about the Buchinger Method
Fasting with the F.X. Mayr Method
This form of fasting therapy is also known as "milk & bread roll diet". The aim is to rehabilitate the intestines over the long run based on the principles of protection, cleansing and training. The portions are quite small, but as the Mayr treatment is eaten particularly slowly and chewed very well, the pleasure is not neglected and a feeling of satiation remains. This form of long fast is particularly suitable if you do not wish to or are not allowed to completely eliminate solid food. This fasting therapy is also a great starting point for a long-term change in eating habits, as eating slowly allows you to reflect on your eating habits and make thoughtful changes.
Schroth Therapy
The 4 pillars of diet, wet and dry days, compresses and exercise form the basis of the Schroth therapy. The diet consists of about 600 calories per day from vegan and purely alkaline foods. The additional alternation of wet and dry days (0.5-1 L water) is intended to awaken the body's self-healing powers. The third pillar, the moist compresses, improve the blood circulation and stimulate the metabolism. With moderate exercise you can distract yourself a little and do something good for body and soul.
Alkaline Diet
In contrast to classical fasting, you do not have to do without solid food when undergoing the alkaline diet. You can eat your fill, but at the same time do something good for your health and well-being. If you only eat alkaline food for a while, the body will be de-acidified and relieved and the acid-base balance will be brought back into balance. We recommend 1 to 2 weeks with a subsequent alkaline surplus diet.
Intermittent fasting
With intermittent fasting, also called interval fasting or alternate day fasting, you abstain from food for a few hours or even days. The aim is to stimulate the metabolism and reduce weight in the long-term. Compared to other fasting methods, the inhibition threshold is often lower here, as the fasting periods can be flexibly arranged and adapted to the daily routine. Long-term Intermittent fasting using the 16:8 method - i.e. fasting for 16 hours and eating your daily calories within 8 hours - is also well suited for treatment over a longer period of time or even permanently, as it is not truly a diet, but meals are only distributed differently throughout the day. Generally speaking, you can eat what you please during intermittent fasting. However, you should of course make sure that you eat a balanced and healthy diet, especially if you want to lose weight. This method can be a very suitable form of long-term fasting for many people.
Long-term fasting in a hotel or clinic
Especially if you are fasting for the first time, it is advised to start while you have time off from work and preferably under professional supervision. Our fasting hotels offer you the perfect setting for your fasting therapy. Your booked programme includes medical care or fasting supervision for the entire treatment. In addition, there is nutritional advice and sports programmes, free use of the wellness areas or reduced admission to nearby swimming pools. Massages or other suitable treatments round off your complete package, so that the well-being of body and soul is well taken care of and you are also well prepared for the time at home.
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FAQ – Tips for long-term fasting
Which side effects can occur during long-term fasting?
Is a long-term fasting suitable for everybody?
For whom is long-term fasting not suitable?
Contraindications include:
- Pregnancy and breast-feeding
- Heart diseases
- Underweight
- Cachexia (pathological, very strong emaciation)
- Anorexia nervosa
- Advanced renal, liver or cerebrovascular insufficiency
- Dementia or other debilitating cognitive disorders
Children and minors should not fast.
Is fasting always synonymous with dieting?
Fasting is not a classic diet, as weight loss is not the primary goal of fasting. However, since the calorie intake is so low, one may still lose weight while fasting, basically as a side effect. The actual goal of fasting is the cleansing of the body and also the mind. If you want to lose weight in the long term and change your diet, then fasting is the ideal way to start.
What can I expect during fasting at a hotel?
Our fasting hotels in Germany and abroad give you the security that you will be well looked after during your fasting therapy. At the beginning of your stay, there will be an introductory talk to enable the doctor to address your personal needs or complaints. During the treatment, certified nutritionists will be at your side and there will also be valuable tips for the time after your fasting holiday. To support the healing process, your programme also includes numerous detoxifying and relaxing treatments (sauna, steam baths, pool). Your treatment is rounded off by a varied programme of exercise, for example, joint walks, water gymnastics, meditation or yoga. In addition, many hotels and clinics offer health lectures so that you can learn a lot about fasting and your personal health.
When is long-term fasting considered dangerous?
Although medical professionals can only judge if long-term fasting is safe for somebody after examining them individually, the majority of medical professionals will agree that long-term water fasting can be very dangerous. As the body is lacking any form of basic nutrients and the vital organs are starved from calories to maintain basic functions, the body tends to go into a form of shock. Also the feeding days after the fast tend to be a lot more critical, as the body needs to re-adapt to all forms of nutritional intake. Liquid fasts such as the Buchinger Method therefor tend to be more universally approved, as they allow for a bare minimum of nutrients and still ensure that the body receives nutrients.