Symptoms That Indicate You Need To Stop Fasting

Fasting is a method that most people practice for quick and effective results. While fasting comes with its set of benefits, it’s certainly not for everybody. If you show signs of exhaustion, discomfort, irritability, and sickness, this is definitely your body giving you signs to stop fasting. Neglecting these signs may lead to some severe health issues. In this article, we take you through how to fast safely and a few signs that suggest that you need to stop fasting.

Symptoms That Indicate You Should Stop Fasting

Every individual looking forward to losing weight intends to fast until they shed those excess pounds. However, fasting can come with serious health hazards, especially if you ignore some signals from your body. Understanding these risks is essential to preserving overall health when fasting. You should stop fasting if you notice any of the following symptoms  (1), (2), (3), (4), (5):

Low-Risk Symptoms

• Anxiety, anger, and irritability
• Fatigue 
• Dry mouth and bad breath
• Unpleasant body odor

Moderate-Risk Symptoms

• Dizziness and blurred vision
• Intense headaches
• Nausea, vomiting, and acid reflux
• A burning sensation in the stomach
• Diarrhea and indigestion
• Excessive urination
• Menstrual irregularities

High-Risk Symptoms

• Loss of consciousness
• Chest pain or stomach pain
• Difficulty concentrating, confusion, and disorientation
• Severe nausea with inability to keep fluids down

These symptoms indicate that your body is giving you signs to stop fasting. Wondering what to do in such a case? Scroll down to learn about it.

What To Do When Your Body Gives Signs To Stop Fasting?

Here is what you can do if you experience the above-listed signs to stop fasting:

• Low-risk symptoms are uncomfortable but usually not very dangerous. If you experience them, simply stop your fast. In most cases, these symptoms go away with proper hydration, eating, and rest.
• Moderate-risk symptoms suggest more significant stress on the body and are clear signs to stop fasting. Once you stop fasting, it is also recommended to consult a healthcare provider to prevent any possible complications.
• High-risk symptoms often indicate serious health concerns. If you experience them, seek immediate medical attention immediately.

Certain medications may also help with these symptoms, such as rofecoxib, a medicine that reduces inflammation in the body. Rofecoxib has been found to help with fasting headaches (1). However, it is best to consult a healthcare professional before using any medication during fasting, as individual needs and medical conditions vary.

Quick Tip

Keeping your fasting periods short is important because more extended periods may lead to fainting, dehydration, and dizziness.

These symptoms can also shed light on some of the side effects associated with fasting. We discuss them at length in the section below.

Major Side Effects Of Fasting

The following are the major side effects associated with fasting:

1. May Cause Hypoglycemia

Fasting increases the risk of low blood sugar, especially for those using insulin or sulfonylureas to manage diabetes. Since these medications are designed to lower blood sugar levels, fasting can make it harder to keep blood sugar steady (6). Pregnant, lactating women, young children, older adults, and individuals with specific conditions should avoid fasting.

2. May Lead To Nutritional Deficiencies

Long-term fasting may lead to protein and nutrient deficiencies, as you aren’t consuming any food. While this can be dealt with by the intake of supplements, prolonged fasting may lead to malnourishment and several other health issues in the long run if the deficiency is undiagnosed (6).

3. May Cause Heart Issues

Fasting often results in insufficient energy intake and dehydration that may affect your cardiovascular system. People with chronic conditions such as diabetes, heart disease, stroke history, kidney disease, or cancer are more prone to cardiovascular risks, as fasting may exacerbate these conditions or lead to severe complications like heart attacks or strokes. Since there is limited research on how fasting affects individuals with chronic diseases, caution is advised, and medical guidance is essential before starting any fasting regimen (6).

4. May Lead To Eating Disorders

Extreme or prolonged fasting may result in eating disorders or poor eating behavior, especially in people who have experienced these problems before. Fasting may lead to binge eating or restrictive behaviors by interfering with natural hunger cues, leading to an unhealthy relationship with food. In addition, the psychological stress imposed by severe dieting may worsen existing mental health conditions (7).

A study published in the Nutrients journal explored the relationships between fasting, orthorexia nervosa (an obsession with healthy eating), and eating disorders through a survey conducted in Poland with 214 participants aged 16 to 65. Results showed that individuals who fasted showed more risk of orthorexia and eating disorder symptoms compared to non-fasters. Fasting was identified as a significant risk factor for eating disorders (8).

So it is important to proceed cautiously with any dietary adjustments and, if required, seek medical advice.

Fasting incorrectly may cause several problems like malnutrition, hair loss, skin problems, weakened immune system, fertility problems, bone loss, stroke, mood swings, muscle cramps, heart palpitations, and low blood sugar (6), (9). The following tips will help you ensure you fast safely.

How To Fast Safely

1. Stay Hydrated

Individuals on a fast are likely to feel dehydrated. About 20 to 30% of the body’s fluid requirements are met through food, and fasting can alter this (10). Dehydration can also cause kidney damage (11). Hence, it is important that you prevent thirst, drink lots of water, and stay hydrated while fasting.

2. Restrict Your Calorie Intake

Fasting usually involves staying away from all foods/drinks for a period. However, instead of eliminating all sources of food, you can reduce your calorie intake on the days of fasting. This way, you will only consume 25% of your daily calorie requirements for two days a week to facilitate weight loss (12).

Did You Know?

There are different types of fasting, like intermittent fasting, water fasting, juice fasting, calorie restriction, and partial fasting.

3. Do Not Feast While Breaking The Fast

As tempting as it may be to feast on all your favorite savories while breaking your fast, you should not do so. Feasting on a lot of food can cause weakness and bloating. It can also slow down the weight loss process as it will reduce the calorie deficit (13). Additionally, since your digestive system has been in a rested state during the fast, it can get overwhelmed when overindulging in large portions of food. It is essential to ease your body back into regular eating by consuming small, balanced meals and staying mindful of your portion sizes.

4. Keep The Exercises Mild

When you are on a diet, your body runs low on energy. Hence, keep your exercises mild. Indulge in strenuous workouts only on the days you aren’t fasting. As your body gets used to exercising, you can gradually start trying out high-intensity workouts to increase the utilization of the stored fat in your body (14).

5. Take Additional Supplements

When you fast, you tend to miss out on a lot of nutrients essential for your body. People on a diet are deficient in a number of nutrients – including calcium, iron, and vitamin B12 (15). You can make up for these deficiencies by taking a nutritional supplement after consulting your healthcare provider.

6. Eat Whole Foods During Non-Fasting Days

It is important you eat whole foods on non-fasting days. These foods are rich in fiber that may help you feel satiated and prevent hunger pangs (16). Fiber is also good for your cardiovascular and digestive health. Whole foods are also rich in vitamins and minerals that support overall health and well-being. They also contain antioxidants that help fight free radicals to reduce oxidative stress that may lead to problems like heart disease and cancer (17).

7. Eat More Protein

Consuming more protein is a necessity not only while working out but also when you want to lose fat and build muscles (18). A diet with more protein may help maintain or even build lean muscle, improving metabolism. Protein also helps you feel full, reducing your overall food intake to aid weight loss. It also helps increase thermogenesis, the process of heat production in the body. This may contribute to more calories being burned throughout the day, even at rest (19). Increase your intake of protein-rich foods like chicken, eggs, cheese, fatty fish, and nuts during the period you are not fasting.

8. Be Mindful Of Your Mental Health

It is important to recognize that fasting may affect your mental health (3). If you become more anxious, upset, or moody when fasting, you may want to consider changing your strategy. For instance, instead of fasting, try reducing your overall calorie intake in a balanced way. You can also practice mindful eating by paying attention to hunger cues and portion sizes. This approach may prevent you from overeating. It is also a good idea to include regular physical activity, such as walking, yoga, or strength training, in your routine. These will help you burn calories and lose weight without the risks of fasting. It is recommended that you get advice from a specialist before starting any of this.

Infographic: What To Eat To Break Your Fast?

Fasting is a popular practice with many health benefits. However, you should first know everything about this practice — what to eat during a fast and how to break it. Also, not all foods are ideal while breaking your fast. Check out the infographic below to learn about the foods you can consume when you break a fast.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Can fasting cause diabetes and damage the pancreas?

Jesse Feder, Clinical Dietitian at the Memorial Regional Hospital, says, “While fasting will not directly cause diabetes, there is limited evidence showing that it may damage pancreatic cells and inhibit proper insulin production. This can contribute to the development of diabetes. However, it is also important to note there is also evidence showing that fasting can help the pancreas regenerate healthy cells and improve insulin production. At the moment, this topic needs further investigation.”

Can fasting cause Insomnia?

Jesse says, “Insomnia or trouble sleeping is one of the most common side effects when you begin fasting. However, after about 1–2 weeks, your sleep will improve. As far as the science goes, fasting typically reduces your insulin levels while increasing melatonin. This can help make you feel calm and sleepy before bed.”
He adds, “Orexin-A, a neurotransmitter linked to alertness, has been shown to be reduced at night in those who fast and increased during the day. It is important to note that prolonged fasting may lead to an increase in the level of cortisol, the stress hormone. This may eventually make it more difficult to sleep or make you feel not well-rested. This is why I recommend only short-term or intermittent fasting if you want to go that route.”

Is it normal to throw up while water fasting?

Throwing up or vomiting is one of the many indicators that you need to give water fasting for weight loss a break, as it makes you feel weak and tired. Hence, if you throw up on a water fast, it is best to start eating something until you are healthy enough to continue fasting.

When should I quit water fasting?

If you experience any symptoms like vomiting, nausea, dizziness, loss of consciousness, diarrhea/constipation, or abdominal pain, you should stop fasting immediately.

Can fasting make you sick?

Yes, fasting can cause dehydration, which may lead to other undesirable consequences.

Is it safe to fast for 3 days?

You can fast safely for 2-3 days without experiencing any adverse health effects (20). But, we suggest you prepare your body for water fasting by consuming fewer foods on the days prior.

What not to eat after fasting?

You should not binge on junk foods or other saturated foods after fasting. This may affect your weight loss progress by disrupting the calorie deficit you have created.

Who all should not fast?

People with diabetes, cardiac, or renal problems or on medicines for any medical conditions should avoid fasting. Pregnant and lactating women should also avoid fasting.

How long does your body take to start burning stored fat while fasting?

Factors like body weight and the type of fasting affect how long it takes to burn body fat. But, in general, your body is estimated to start burning body fat after 12 to 48 hours of fasting.

What is considered long-term fasting?

Fasting from 5 to 21 days is considered long-term. Do ensure to consult your doctor before you take up fasting. They can give you further information based on your body type and current health status.

Why do legs hurt when fasting?

Lack of adequate nutrient intake and low consumption of water during fasting can lead to electrolyte imbalance and dehydration. This results in sore muscles and pain in the legs.

Is fasting not good for your health? Watch the video below to know more about when to stop fasting and why it is dangerous to continue.

Was this article helpful?

Reviewer Expert Author Editor Fact Checker

Madhu SharmaRD

 

Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades with Pediatric Nutrition at PGI while serving in the Gastroenterology Department (20 years) and then the Advanced Pediatric Center (10 yrs) at PGIMER, Chandigarh.

Read full bio of Madhu Sharma

• 
  Jesse FederRDN/LDN Jesse Feder, RDN/LDN, is a Clinical Dietitian at the Memorial Regional Hospital. He is also a certified by the American College of Sports Medicine as a personal trainer (ACSM-CPT) and the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist (NSCA-CSCS).
  
  Jesse Feder, RDN/LDN, is a Clinical Dietitian at the Memorial Regional Hospital. He is also a certified by the American College of Sports Medicine as a personal trainer (ACSM-CPT) and the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist (NSCA-CSCS).

Shaheen NaserHealth & Wellness Writer

 

Shaheen holds a postgraduate degree in Human Genetics and Molecular Biology from Bharathiar University. She is a Geneticist with proficiency in Biotechnology, Immunology, Medical Genetics, Biochemistry, Microbiology, and Genetic Counseling.

Read full bio of Shaheen Naser

Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

Read full bio of Arshiya Syeda

Dipti SharmaBeauty & Lifestyle Writer

Dipti is a health and wellness writer specializing in holistic health practices. She graduated from Maharishi Dayanand University, Haryana, and has worked closely with Ayurvedic doctors, which has given her a deep understanding of traditional remedies and their applications.

Read full bio of Dipti Sharma