Introduction to Fasting | Experience Detox at Japanese Fasting Retreats

What is Fasting | An "Eating-Free" Health Practice Needed in Modern Times

Fasting is a health practice in which one restricts or abstains from eating for a specified period, allowing the digestive organs to rest and promoting cellular repair and metabolic improvement. While translated as "fasting" in Japanese, modern fasting differs from strict water-only fasting and instead primarily involves "partial fasting," where enzyme drinks and soups are consumed.

Fasting has gained attention in modern society due to the excessive burden placed on digestive organs in an age of abundance. According to a survey by the Ministry of Health, Labour and Welfare, the average daily caloric intake for Japanese people is approximately 1,900 kcal, but when including snacks and late-night meals, the digestive organs often work for more than 16 hours a day. Fasting gives this overworked digestive system "rest" and allows the body's natural healing capacity to emerge.

Professor Yoshinori Ohsumi's research on "autophagy," which won the Nobel Prize in Physiology or Medicine in 2016, significantly increased scientific interest in fasting. Autophagy is a mechanism by which cells break down and recycle old proteins and damaged cellular organelles when placed in a state of hunger. It is generally said that autophagy activates 12 to 16 hours after the last meal, indicating that fasting may contribute to anti-aging and disease prevention.

Types of Fasting and How to Choose

There are various fasting methods, and it is important to choose one suited to your goals and lifestyle. The most accessible is "16-hour fasting (intermittent fasting)," where meals are consumed within an 8-hour window each day, with the remaining 16 hours consisting only of water and tea. For example, eating between noon and 8 PM, then consuming no solid foods until the next day at noon.

The standard form of comprehensive fasting is "3-day fasting." It consists of a total week-long program: a preparation phase (1-2 days), a fasting phase (3 days), and a recovery phase (2-3 days). During the fasting period, participants consume minimal nutrition such as enzyme drinks and broth without ingredients, but do not practice complete starvation. This method is said to sufficiently activate autophagy and is considered highly effective for improving body constitution.

The safest way for beginners to experience fasting is through a "fasting retreat program" at a specialist facility. Under the supervision of physicians and nutritionists, individualized plans are provided based on one's condition, and proper management of healing reactions (such as headaches and fatigue) is available. Self-directed extended fasting carries risks such as hypoglycemia, dehydration, and electrolyte imbalances, so any fasting lasting more than 3 days should always be done under professional guidance.

A Guide to Fasting Retreats in Japan | Carefully Selected Distinctive Facilities

Japan has dozens of fasting retreats, each with its own programs and philosophy. Here we introduce some of the most highly regarded facilities.

"Yasuragi no Sato" in Izu, Shizuoka, is one of the most difficult-to-book fasting facilities in Japan. The basic program is one week, with rates around 15,000-20,000 yen per night including two meals. It features a comprehensive retreat experience combining yoga, hot springs, and massage, with a repeat customer rate of approximately 60%. The location on a hillside overlooking the ocean is also exceptional.

"Goshiki Kenmin Sunbeach Fasting Retreat" on Awaji Island, Hyogo, offers appeal through reasonably priced rates as a public facility. The 3-night, 4-day program starts at approximately 35,000 yen, allowing guests to reset mind and body with a view of the Seto Inland Sea. Health checks by physicians are also included, making it safe even for beginners.

"Minobu-san Fasting Retreat" in Minobu, Yamanashi, is a temple-affiliated fasting retreat adjacent to Minobu-san Kuonji, the head temple of the Nichiren sect. It offers fasting as spiritual practice, incorporating morning services and calligraphy practice, with 2-night, 3-day programs at approximately 20,000 yen. It is unique in offering the opportunity to learn about relating to "food" from a Buddhist perspective.

Practicing Fasting | How to Spend the Preparation, Fasting, and Recovery Phases

What determines success in fasting is not so much the fasting period itself, but how one spends the "preparation phase" and "recovery phase." The preparation phase begins 2-3 days before starting, gradually reducing animal products, alcohol, caffeine, and processed foods. Focus on meals inspired by the Japanese concept of "magowaiyasashii" (beans, sesame, seaweed, vegetables, fish, mushrooms, and root vegetables), switching to menus that don't burden the stomach and intestines.

During fasting, the most important thing is to consume at least 2 liters of water daily. Consume enzyme drinks (approximately 300-500ml per day) in small amounts every 2-3 hours to prevent rapid drops in blood sugar. Drink 1-2 cups of broth without ingredients daily to replenish salt and minerals. Light walks and stretching are fine, but intense exercise should be avoided.

Healing reactions may include headaches, fatigue, nausea, and worsening breath odor. These are considered temporary symptoms that occur as the body eliminates waste, but if symptoms are severe, it is important to consider stopping without overexertion.

The recovery phase is the most critical phase of fasting. Returning immediately to normal meals after fasting places significant burden on the digestive system and can cause rebound effects. Start with thin rice porridge on the first day, progress to miso soup with small side dishes on the second day, and gradually return to normal meals from the third day onward. Being mindful of "magowaiyasashii" during recovery helps the effects of fasting take hold.

Important Precautions and Proper Knowledge about Fasting

While fasting can provide health benefits for many, it is not appropriate for everyone. Those meeting the following criteria should avoid fasting or must consult a physician: pregnant or nursing women, children in growth stages, underweight individuals with BMI below 18.5, those undergoing insulin treatment for diabetes, those with a history of eating disorders, and those with severe heart, kidney, or liver disease are contraindicated.

A common misconception is that "fasting leads to weight loss." While body weight does decrease 2-4kg during fasting, most of this is water and intestinal residue. The true purpose of fasting is not weight loss, but digestive rest and cellular-level repair. If weight loss is the main goal, improving daily diet and establishing exercise habits are the proven approaches.

Care must also be taken with the term "detoxification." Medically, the body's detoxification is primarily handled by the liver and kidneys, and the scientific evidence that fasting directly removes toxins is limited. However, many people experience improvements in metabolism and skin condition as energy previously used for digestion is redirected to repair.

When conducted with proper knowledge and in an appropriate environment, fasting can be a wonderful experience that refreshes mind and body. SOROU.JP will continue to introduce the latest information on fasting retreats and safe mini-fasting methods you can practice at home.