People from all religions and regions of the world observe fasting practices during several times of the year. Fasting is a traditional or religious practice -- a way for people to reiterate their faith or to reflect on their spiritual identities.

Religious fasting entails abstaining from consumption of food, tobacco, alcohol and sexual intimacy between couples during the fasting period.

This is that time of the year - the month of Ramadaan when Muslims observe fast (roza) for 30 days of the month from morning to evening. The fast breaks after sundown.

This time of the year also coincides with the 5th and holiest month (shravan) in the Hindu calendar. During this time, traditional Hindus abstain from non-vegetarian foods, vegetables such as onion, garlic, consumption of alcohol, tobacco and observe fast at least once a week, and, sometimes, even more.

Fasting regimens may differ across religions and communities; for example, many Hindu community fasting traditions typically have a stringent start with only water/juice or tea and ends with light fasting-food in the evening, though these days, people, especially in urban areas, are liberal in their fasting practices. In case of roza, during the fasting period (from sunrise to sunset) you cannot drink water, or even swallow your saliva. The fast is preceded with light food before sunrise and ends usually with the same post sunset, many a times followed by a lavish meal.

There are contradictory views about fasting being healthy or harmful for the body. Nutritionists claim that there is no harm done to the body by fasting that lasts a day or two but prolonged periods of fasting (from three days to a month) that allow no consumption of solid food, may have a long-term harmful impact on your body. This is because when you drastically reduce your calorie consumption, your body`s metabolism is disturbed, as your body burns calories more slowly. Your body will incur muscle loss; you may also feel the impact of low blood sugar, constipation, dehydration, headache, muscle pain, fatigue and dizziness, and intolerance to cold.

Although voluntary abstinence from food may find its roots in spiritual purification, there are age-old beliefs which support the fact that fasting imparts therapeutic benefits to the body through detoxification. Nutritionist and fitness consultant, and proprietor of Bodyworks: Weight Management Specialists, Venu Hirani says, `There is no scientific evidence to prove that fasting detoxifies the body, or that the body even needs to be detoxified. Our bodies are naturally designed to remove toxins through organs such as the skin (by sweating), liver, colon, and kidneys. A very common response to detoxification is a feeling of high levels of energy and a claim that the body feels light. While this may be due to the psychological boost out of having done something different for your body and a result of fluid loss, no long-term research has been conducted on humans to support this view`.

Just as a vehicle requires a constant supply of fuel to run efficiently, our body requires a constant supply of energy (calories) to function optimally. The body stores energy in the form of glucose, glycogen and fat. During periods of fasting, the body first exhausts its source of glucose from the blood following which it uses up its glycogen stores. Once the glycogen stores are depleted, the body shifts to utilizing muscle protein and some amount of fat.

Fasting lowers the body`s basal metabolic rate (BMR) in an attempt to preserve energy. `When a body functioning at a low BMR is fed a normal diet, the body assumes it as overfeeding and may convert the extra calories to fat, which in turn, results in weight gain. Hence, the transition from fasting to normal diet has to be gradual so that it gives the body sufficient time to adapt,` says Hirani.

During fasting periods, therefore, it is crucial to keep a few fundamentals in mind. While it may be impossible to generalize as fasting has strong religious and sentimental beliefs attached to it, it is advisable to practice it in moderation. Interestingly, Hirani says, most of the foods recommended in various religions for breaking fasts are reasonably healthy. Trouble begins when these recommendations are not followed and eating choices are made based on personal likes and dislikes. She adds, `Our country has a rich blend of cultures, each of which suggesting different forms of fasting rituals. While it may be too much to expect every religion/community to follow the same pattern of fasting, a few basics must not be forgotten:

• Choose foods high in complex carbohydrates to help maintain blood sugar. Nuts and dry fruits such as almonds, figs, cashews, black raisins are rich in calories and also provide essential vitamins, minerals and fibre.
• Avoid deep fried fasting foods such as vadas, fried chivda, fried chips and the like.
• Consume plenty of fluids throughout the day. Juices and milkshakes are ideal fasting options but they should not be the only food type you consume during the fasting period.
• Even if it is short-term, fasting is medically not recommended for people with diabetes, because it can lead to dangerous dips and spikes in blood sugar. Additionally, women who are pregnant or breastfeeding, or anyone with a chronic disease, should not fast.

Last word on fasting: A healthy diet comprises the right balance of all essential nutrients. Diets which essentially focus on a single food type will result in nutritional deficiencies, leaving you weak and compromised on immunity. Hirani adds, `Fast if you must but make sure you choose the right combination of foods to help you sustain your health`.

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