This Is How Fasting Can Make You Put On Weight

My first real experience with extended fasting came in 1996, when I was 27. In church, we were mandated to participate in a “corporate” church fast at the beginning of January. The directive calling the entire church to fast for 100 days came from the general overseer at the church head office in Nigeria.

When the mandate to fast was announced, my then-fiancé David and I had to move our wedding date from February to May. We couldn’t have a wedding where majority of our guests won’t be able to eat. 

Prior to that time, my only experience with fasting was as a child when I joined my Muslim relatives for one day during Ramadan. All I remember from that day was being hungry from morning till evening. So, when we received the directive in 1996 to fast for 100 days, I was horrified. I thought, “Surely, it isn’t possible to fast for that long and survive”.

To my surprise, I lasted over 90 days on the fast. However, I have to admit that the quality of my sacrifice varied. Some days, I was too tired and hungry to pray, and after a while, the fast felt like one long, endless season of deprivation. Many others like me, who were new to fasting, had similar psychological and physical experiences. I can’t speak much about what we all gained spiritually, but one thing was glaring: everyone who fasted properly lost a significant amount of weight.

This is the effect of fasting on the body

When we fast, our body undergoes several physiological changes, including alterations in hormone levels. These changes help the body adapt to the lack of food intake, maintain energy levels, and preserve vital functions. Two main hormones play key roles in the metabolism of food, Leptin and Ghrelin. 

Leptin, known as the “satiety hormone” is produced by fat cells. It regulates energy balance and suppresses appetite. During fasting, leptin levels decrease, signalling the brain that energy stores are low. This can increase hunger after fasting ends. 

Ghrelin, known as the “hunger hormone,” is produced in the stomach.  It signals the brain when you’re hungry. Ghrelin levels rise during fasting, especially around usual mealtimes, but can decrease after extended fasting as the body adjusts.

This is what happens to your body after a long period of fasting 

Studies reveal that the tendency to regain weight after weight loss is more complex than simply reverting to old habits. Long fasts can disrupt your hunger hormones and metabolism. Research suggests that prolonged food deprivation can lead to an increase in hunger hormones, and this effect can last up to a year.

Ghrelin, the hunger hormone produced in the stomach, increases after weight loss and can remain elevated for up to a year, even if all the weight lost is regained. After a long fast, you may find yourself eating more frequently or in larger portions than before because your body is producing more ghrelin than it did before the fast. This is one reason why the weight you lost during the fast often returns quickly, and sometimes you even gain more.

As you lose weight, your metabolism naturally slows down—a process known as Metabolic Adaptation. This is your body’s way of ensuring it has enough energy for essential functions. With a lower body mass, your body burns fewer calories while carrying out vital activities like breathing and digestion. This metabolic slowdown is also why humans can sustain long periods of fasting.

These combined factors—elevated hunger hormones and a slower metabolism—help explain why many people regain more weight after a fast than they had initially lost.

Strategies to avoid packing on the pounds after a long period of fasting

Listen to your brain and not your stomach.

Be mindful of how much you’re eating. If you’ve noticed that your appetite has increased and you’re eating more than usual, it’s important to understand that this may be due to elevated levels of the hunger hormone, ghrelin. While your stomach might be signalling that it’s hungry, it’s crucial to listen to your brain and make thoughtful, intentional choices about your food intake. Your body might be asking for more, but that doesn’t necessarily mean it needs it. Focus on portion control, eat slowly, and choose nutrient-dense foods to help satisfy your hunger in a healthy way. By being conscious of your eating habits, you can better manage your hunger and avoid overeating. 

Make low calorie nutritious choices 

When managing your appetite and hunger signals, it’s crucial to focus on making low-calorie, nutritious choices. Opting for foods that are lower in calories but rich in essential nutrients can help you feel full and satisfied without consuming excess calories. This approach not only supports weight management but also ensures that your body gets the vitamins, minerals, and other nutrients it needs to function optimally.

Start by incorporating plenty of fresh vegetables into your meals. Vegetables like leafy greens, broccoli, cucumbers, and bell peppers are high in fibre and water content, which can help fill you up while keeping the calorie count low. Fibre is particularly important because it slows down digestion, helping you feel fuller for longer and reducing the urge to snack between meals.

Fruits can also be a great addition, especially those with a high water content like berries, melons, and oranges. These fruits are naturally sweet, providing a satisfying alternative to high-calorie desserts, and they also deliver a range of antioxidants, vitamins, and minerals. Just be mindful of portion sizes, as some fruits can be higher in natural sugars.

Lean proteins are another key component of a low-calorie, nutritious diet. Foods like chicken breast, turkey, tofu, fish, and legumes are excellent sources of protein, which is essential for muscle repair and maintenance. Protein also has a high satiety value, meaning it can help curb hunger and prevent overeating. Incorporating a moderate amount of healthy fats from sources like avocados, nuts, seeds, and olive oil can also be beneficial. These fats help you absorb fat-soluble vitamins and can contribute to feelings of fullness.

Whole grains such as quinoa, brown rice, oats, and barley are also important because they provide sustained energy and keep you full longer compared to refined grains. They are rich in fibre, vitamins, and minerals, making them a more nutritious choice that supports overall health.

Another strategy is to incorporate low-calorie, high-volume foods into your diet, such as soups and salads. Soups, particularly broth-based ones, can be very filling while being low in calories. Adding vegetables, lean protein, and legumes to soups can make them more nutritious and satisfying. Similarly, salads packed with greens, vegetables, and lean proteins can be a great meal option, as long as you avoid high-calorie dressings and toppings.

Drinking plenty of water throughout the day is also essential. Sometimes, feelings of hunger are actually signals of dehydration. By staying well-hydrated, you can avoid unnecessary snacking and keep your appetite in check. Herbal teas or water infused with lemon, cucumber, or herbs can also be refreshing low-calorie options.

Planning your meals and snacks in advance can help you make healthier choices. When you have nutritious, low-calorie foods readily available, you’re less likely to reach for high-calorie, less nutritious options. Meal prep can include portioning out snacks like carrot sticks, apple slices, or yogurt, so you have something healthy to grab when hunger strikes.

Incorporating these low-calorie, nutrient-dense foods into your diet can help you manage your hunger more effectively, support your overall health, and make it easier to maintain a balanced diet. By choosing foods that nourish your body without adding excess calories, you can achieve a healthier lifestyle and avoid the pitfalls of overeating.

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