Fasting involves abstaining from all or some foods and drinks for a certain period of time. The practice of fasting dates back centuries and is considered one of the oldest treatments in medicine. Apart from its therapeutic effect, which lies in the detoxification it offers to the body, it also has a preventive effect as it trains fasters to follow beneficial eating habits. In this way it acts as a primary prevention, removing the possibility of diseases that may be caused by poor eating habits. At the same time, it is an important part of cultural and religious practices.

Below we have prepared a list of some of the benefits of fasting for our body and below are two great recipes for the fasting period

It supports blood sugar management

Several studies support the use of fasting as a means of improving blood sugar control and potentially reducing the risk of diabetes.

1.May help prevent disease

Lightening up your usual eating pattern seems to give the body time to focus on other important functions, including disease prevention. With this in mind, it can also improve the body's ability to manage chronic inflammation and therefore reduce the risk of conditions such as heart disease, multiple sclerosis and rheumatoid arthritis.

2.May support brain function

Animal studies suggest that fasting may protect against and improve outcomes in Parkinson's disease and Alzheimer's, as well as improve brain function by supporting memory and brain processing. Similarly, animal studies suggest that fasting may protect brain health and increase nerve cell production. Studies in humans report that fasting can reduce symptoms of anxiety and depression and improve social connection.

3.May delay aging and support growth and metabolism

Fasting, and in particular adopting a low-protein diet, has been associated with prolonged life expectancy. In addition, fasting appears to promote levels of human growth hormone, a hormone that plays an important role in growth, metabolism, weight loss, muscle strength and exercise performance.

4.It may act as an aid in weight loss efforts

Many dieters are turning to fasting as a manageable approach to weight loss. Studies show that controlling the hours we eat or taking short fasts can help reduce weight, lose fat and improve blood lipids. And that's not all: other studies have shown that fasting increases the ability to convert

However, is fasting a safe practice for all?

The answer is clearly no. It is recommended that you talk to your personal physician before starting a new dietary program, especially if you are under 18 years of age, elderly, have a pre-existing medical condition (including diabetes and high blood pressure) or are taking medications. Fasting is not recommended for people who are underweight, have an eating disorder, or are pregnant or breastfeeding.

Peanut butter cookies

140 g peanut butter

110 g mashed bananas

95 g self-rising flour

70 g coconut sugar


In a bowl, mix the coconut sugar with the peanut butter and the mashed banana until combined. Then add the flour and stir to incorporate. Wrap the dough in plastic wrap and refrigerate for half an hour. Take it out and shape it into the shape you like. Bake in a preheated oven at 150C for 25 minutes. Take them out, place them on a wire rack to cool and once cool, melt the chocolate and use a fork to make splashes on them.

Chickpea pie

280 g boiled chickpeas

1 cup of ground oats

1 pumpkin, grated

1 carrot, grated

1 onion, finely chopped

1 red pepper

1/2 pepper, green

2+2 tablespoons olive oil

2 tablespoons of mint, finely chopped

salt and pepper

1 tablespoon sesame seeds


Puree the chickpeas in a blender. Transfer to a bowl and gradually add all the remaining ingredients except the 2 tablespoons of oil and the sesame seeds. Mix the ingredients until they are well combined. Grease a tart pan with 1 tablespoon of oil, pour the mixture and level with a spatula. Brush the pie with the remaining oil and sprinkle with sesame seeds. Bake in a preheated oven at 180C until golden brown.

-iToocan Team


Photo by Rachael Gorjestani on Unsplash