Fasting can be used as a method of calorie control to create fat loss in the body. The health benefits of fasting have been studied quite extensively and it has been used for hundreds of years in traditional medicine.

One particular study investigated the effects of a 3-day fast on human metabolism. The study found the benefits associated with fasting are:

• No decrease in Energy Expenditure - metabolic rate DID NOT slow down
• A decrease in RQ - indicating an increase in fat burning
• Increased blood flow
• Decreased blood insulin levels - Considered to be one of the major health benefits of fasting
• Increased glucagon levels - more reliance on body fat as a fuel source
• Increased Growth Hormone levels
• Increased noradrenaline - More fat burning hormones
• No increase in cortisol - No reason to think that muscle is being broken down

The study also found that the amount of calories being burned during a fasting day and a non-fasting day are roughly the same (about 2000 cals). What changed, however, was that during fasting a lot more of these calories were coming from bodyfat.

This study does add evidence to the idea that there are health benefits of fasting.  Fasting can be an effective method of reducing calorie intake and increasing fat burning without negatively affecting metabolic rate or muscle mass.

(Gjedsted J, Gormsen LC, Nielsen S, et al. Effects of a 3-day fast on regional lipid and glucose metabolism in human skeletal muscle and adipose tissue. Acta Physiol 2007, 191, 205-216.)

The easiest and safest way to fast is to do a 24 hour fast.

In order to fast for 24 hours, you can simply eat as you normally would until a pre-determined time on day one, and then fast until the same time the following day. As an example, you could start your fast on Monday at 6 pm and finish your fast on Tuesday at 6 pm.

By fasting in this manner you manage to eat every day, however you also manage to take a 24 hour break from eating. This will reset your metabolic balance between being fed and fasted and enjoy the health benefits of fasting that promote fat burning.

To take advantage of the fat burning you can also exercise during this period. Remember, it's only a 24 hour fast so there is no danger with exercising. Of course you wouldn't want to try and run a marathon. Just participate in some sensible exercise that does not last any longer than one hour. This will burn up all the fatty acids that are released into your bloodstream during the fast.

Remember to maintain your fluid levels during the fast.

Drink water or diet sodas. Don't drink fruit juice as it is high in sugars that will negate the calorie deficit created by the fast.

How Many Times A Week?

You only need to do a 24 hour fast twice a week at the most. Even once a week will provide great health benefits, but twice a week would be optimal.