Bella Hadid's Fasting Habits: Inside the Model's Diet and Health Routine

Examining Bella Hadid's Fasting Habits and Diet

Over the past few years, model Bella Hadid has been open about her fasting habits and diet routines. With her incredibly busy career in the fashion world, how does Hadid find time for regular fasting while keeping up her energy and nutrition? Let's take a closer look at what she has revealed about her health practices.

Intermittent Fasting

Intermittent fasting (IF) has become a major health and fitness trend in recent years. There are several different types of IF, but generally it involves setting specific windows of time for eating and fasting each day or week.

In 2017, Bella Hadid told Porter magazine that she follows an intermittent fasting diet. She said, I wont eat a meal until 3pm or 4pm. Restricting eating to later in the day and going 16+ hours without food is an IF approach known as the 16:8 diet.

Research shows intermittent fasting can help with weight loss and improve blood sugar control, brain function, and longevity. However, some worry extended daily fasting could be problematic for those with a history of disordered eating.

1-2 Day Fasts

In addition to her daily intermittent fasting, Bella Hadid has said she regularly does 1-2 day complete fasts where she consumes only water. She told Vogue Australia, "Ill do a day of just juicing and then a day of just not eating."

Longer 24-48 hour fasts are often done for gut health, autophagy benefits, or spiritual reasons. However, medical experts caution against youth doing prolonged fasts since it may impair growth and development.

Liquid Fasts

When fasting for a full day or more, Bella Hadid tries to get nutrition from juices and smoothies. "If Im going to fast, Ill make it liquid," she told WSJ Magazine. Homemade juices and smoothies with veggies and fruits can provide antioxidants and nutrients.

However, exclusively having liquids like juice for long periods can deprive the body of fiber and protein. Some nutritionists advise having one daily solid meal even when juicing to get balanced nutrition.

No Caffeine or Alcohol

To get cleaner fasting benefits, Hadid abstains from caffeine and alcohol during her fasts. She said in an Instagram post, No caffeine, no alcohol, no cigarettes. Eliminating stimulants can help relax the nervous system and reduce inflammation.

While occasional fasting is likely safe for most healthy adults, it may need to be avoided by those with certain medical conditions or pregnancy. It's always best to consult your physician before making major diet changes.

Health Effects of Fasting

Potential Benefits

Both intermittent fasting and short-term fasts have been associated with a variety of potential health benefits including:

• Weight loss - fasting decreases calorie intake
• Reduced inflammation - gives digestive system a rest
• Increased cell autophagy - recycles damaged cells/toxins
• Improved insulin sensitivity - lowers blood sugar/risk of diabetes
• Boosted brain function - promotes neuron growth factors
• Enhanced immune system - decreases oxidative stress
• Slowed aging process - increases lifespan in animal studies

Concerns and Risks

Despite promising research, fasting routines also come with some concerns and potential risks including:

• Hunger, irritability, fatigue while fasting
• Dehydration from fluid restriction
• Overeating during non-fasting periods
• Triggering disordered eating patterns
• Nutrient deficiencies if diet lacks variety
• Dizziness or fainting from low blood sugar
• Exacerbation of certain medical conditions

Some doctors criticize Very Low Calorie Diets (under 800 calories daily) like fasting for posing health risks for young people who are still developing. Teens should only fast or severely restrict calories under medical supervision.

Making Fasting Work Safely

Avoid Prolonged Fasts

Most health experts say intermittent daily fasting or 24-48 hour fasts are safer than extended 3+ day water fasts. Long fasts can deplete nutrients and electrolytes. Fasting for more than 3 days should be supervised medically.

Eat Nutritious Foods

During your non-fasting periods, focus on getting plenty of vitamins, minerals, protein, fiber and healthy fats. Eat whole, single-ingredient foods. Stay hydrated and get electrolytes like sodium, potassium, and magnesium.

Watch for Warning Signs

Stop fasting and talk to your doctor if you experience negative symptoms like chest pain, racing heart, dizziness, severe fatigue, headaches, nausea, or uncontrolled hunger.

Avoid Fasting with Medical Conditions

Those with diabetes, eating disorders, ulcers, inflammatory bowel disease, malnutrition, or who are pregnant/nursing may want to avoid fasting until cleared by their healthcare provider.

Don't Fast While Exercising Intensely

Its best to avoid fasting during periods of strenuous physical training since it can impair performance and recovery. Feed your body adequately when doing lengthy or extra intense workouts.

Break a Fast Gradually

After fasting for 1-2 days, resist the urge to binge eat. Break your fast gently with broth, boiled vegetables, fresh juice or fruit. Then transition slowly back to regular meals.

Maintaining Energy While Fasting

Bella Hadid has shared how she keeps up her energy for modeling and intense photoshoots even when fasting for 16+ hours or more.

Listen to Your Body

"If I feel I need more food, Ill eat more. If my body is asking for a snack, it means I need to listen to my body," Hadid explained. Staying in tune with your hunger signals prevents deprivation.

Prioritize Sleep

Getting quality sleep is key when fasting. Hadid told ELLE she gets at least 8 hours per night. Adequate sleep ensures your body has time to rest, repair tissues, and reset hunger hormones.

Hydration is Crucial

"Drinking a lot of water and fresh juices is so important, Hadid said. Proper hydration provides energy, prevents headaches, and keeps skin glowing.

Incorporate Healthy Fats

Taking some coconut oil before a shoot gives Hadid an energy boost. Good fats from nuts, seeds, avocado, olive oil, and fatty fish promote satiety and keep blood sugar stable.

Avoid Added Sugars

Minimizing sugar prevents blood sugar crashes. Hadid told Vogue she avoids things like soda and candy: Sugar is not good for your stomach and its not good for your brain.

The Takeaway on Fasting like Bella Hadid

Occasionally fasting for short periods can be safe and beneficial when done correctly. But regularly extended fasting, extreme calorie restriction, and long-term diet extremes should be avoided, especially by younger people who are still developing.

The keys are listening to your body's signals, staying nourished during non-fasting periods, keeping active without overexercising, and being cautious if you have any medical issues or history of eating disorders. Remember to consult your doctor about major diet and lifestyle changes.

While Bella Hadid's fasting habits may get results for her lifestyle and genetics, they shouldn't necessarily be adopted by everyone long-term. Get inspired to make health a priority, but find a balanced nutrition and self-care plan tailored your individual needs.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.