Fasting is becoming increasingly popular. However, the idea of having to completely give up food and calorie intake is often daunting. Modified fasting is a great first step into the world of fasting, or simply a way for experienced fasters to adjust their diet without completely changing their daily routines.
Modified fasting
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Fasting for the modern lifestyle
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Modified fasting for healthy lifestyles
Fasting is a remedy that has seen growing popularity in recent years as a form of therapy to reverse countless medical conditions, including obesity, diabetes, high blood pressure, and more. Many people are looking into trying a fast in the hopes of regaining control over their eating habits, but often feel daunted by the idea of fully abstaining from food and calorie intake. Modified fasting is often a great first step into the world of fasting, or simply as a way for experienced fasters to adjust their diets without completely altering their day-to-day routines.
On this page you’ll learn about some traditional fasting methods as well as alternative modified fasting methods that stem from these more conventional approaches.
Traditional fasting methods: Understanding the roots of modified fasting
The sheer variety of available fasting methods can be overwhelming when choosing to start a fast. Although there is a wide variety of methods, these are the most popular and most widely practiced:
This is probably the method that pops into mind as soon as you think of fasting: no food, only water. Although many see this as the only true form of fasting, more and more medical experts consider it to be unhealthy, as you are not only denying yourself of calories, but also vital nutrients. Professionals agree that this is an extreme form of fasting and should, under no circumstances, be practiced without close medical supervision.
Intermittent fasting concentrates on restricting the times in which you eat. With the conveniences of modern living, we have access to food all day: we simply need to walk to the fridge or the snack cupboard, or worse, pick up a phone and order in. And with the dawn of TV and streaming services, we’re also inclined to reach for some food and mindlessly snack away. However, constantly eating undermines the natural processes in our body. This fasting method aims to help you regain control of your eating habits by restricting the times in which you eat, either by fasting on alternate days, or limiting your eating time to a certain number of hours per days.
Similar to the Buchinger fasting method, juice fasts allow you to drink juices or smoothies while abstaining from food. The body more readily absorbs the nutrients from pureed fruits and vegetables, allowing you to gain some necessary calories and essential vitamins and minerals. However, by not eating, your digestive system is given a break and is able to regenerate.
Many also really enjoy a juice cleanse as the combination of blended fruits and veggies can lead to a never-ending variety of vibrant flavor combinations, without sacrificing on nutrients.
Types of modified fasting
Despite the variety of fasting methods, some people may still find abstaining from food intimidating or they may not be permitted to fast due to a medical disorder or the condition of their health. Modified fasting allows people to benefit from many of the advantages of fasting, without fully abiding to the traditional methods.
Modified Buchinger fast
A modified Buchinger fast includes a limited amount of calories per day through food. The food that would be included is typically vegan and very easy to digest. This could include soups, plenty of fruit, smoothies, wraps, salad and more. Through the inclusion of foods that are easy to digest and as well as the high amount of fiber, the digestive system is still cleansed.
Modified alternate day fasting
Modified intermittent fasting, or modified alternate day fasting, still relies greatly on restricting the days on which you eat. However, instead of fully abstaining from food on your fasting days, you would instead restrict calories, for example to a maximum of 800kcal. Per day or 25% of your daily requirement. A popular intermittent fasting method is the 5/2 method, meaning you eat normally for 5 days and fast for 2. On the two fasting days, where you would normally completely abstain from food altogether, you would now drastically limit your caloric intake. You could also combine this with juice fasting and only consume juices and smoothies on these days, which would still allow your digestive system to take a little breather.
Fasting mimicking diet (FMD)
The fasting mimicking diet was developed by Dr. Valter Longo. The aim of mimicking a fast is to gain many of the benefits of fasting without sacrificing nutrients or calories. It is essentially a version of intermittent fasting in which meals are based on high (healthy) fat and low carb meal kits. The dieting days are low-calorie, allowing your body to deplete glycogen reserves. This mimicking fast diet is designed to usually last 5 days.
Protein sparing modified fast (PSMF)
Contrary to the fasting mimicking diet, the PSMF diet revolves around low calorie meals that focus on high protein as well as vitamin and mineral supplements. In removing as many fats and carbs as possible while maintaining high protein content, the diet aims to minimize “muscle-wasting”, where you lose muscle as your body turns to calorie reserves to compensate for daily caloric needs. As the body is supplied with sufficient protein, it will begin to deplete fat reserves. PSMF diets can often last for months.
Modified water fasting
Modified water fasting allows for some nutrient-dense meals throughout the fasting days that add up to a maximum of 800 kcal. Where most experts consider pure water fasting to be unsafe, modified water fasting helps eliminate some of the risk as you are consuming some calories in the nutrient-packed meals.
Modified fasting holiday
Our fasting holiday retreats encompass expert supervision through doctors and nutritionists. Although the fasting programs are usually designed around completely fasting, experts are aware that not everyone is able or willing to fully abstain from food. These programs are easily tailored to incorporate modified fasting, where some form of food or higher calorie intake would be possible..
What else is included?
You can still take part in all of the other great additions to the programs, such as yoga courses, Kneipp therapy, hiking, aqua gym, lectures and more! Some fasting programs, such as the Buchinger fasting method, include colonics and bowel cleanses. Please note that these sorts of treatments are no longer included in the programs, as they are only recommended therapies when completely abstaining from solid food.
FAQ - Modified fasting
What is modified fasting?
What is the fasting mimicking diet?
What is protein sparing modified fasting (PSMF)?
What is therapeutic fasting?
Is fasting good for weight loss?
How long can I or should I fast?
This depends entirely on the chosen method. Some forms of intermittent fasting or protein sparing modified fasting methods can be done over several weeks or even permanently. Other fasting methods are designed for a few days and the more extreme forms, such as therapeutic fasting, you should never try for longer than one to two days without medical supervision. Before starting a fasting retreat, please consult your doctor for advice on which method and duration is best for you.