Everyone was required to practice this from the age 14 years to 20 years. A person can be a life long bramachari. There are lots of rules and regulations to follow this.
Swami Vivekananda says that one who observes bramacharya for 12 years continuously will have great intellectual and spiritual power. Desire needs to be controlled for greater success. A bramachari over a period of time can send the sexual energy from base chakra to crown.
To accelerate the process, yoga and Kundalini kriya can be performed. Swami Vivekananda observed life long bramacharya. Swami ji showed some immense powers which normal humans can't do. He read the whole Britannica encyclopedia in few days and astonished one of the librarians.
The librarian says " this is not within normal human power". Vivekananda says - simply by observing bramacharya (celibacy) all learning can be mastered easily. A screen will be removed as if it were in your brain. Swami ji never had to prepare anything for his lectures. All what he needs to just pass as images before his eyes, so next day he just had to put those images into words.
A bramachari should be pure in words, deeds, action and thoughts. If you see western countries, people are more materialistic. It means their happiness is in partying, money, big vehicles. Materialistic and physical attraction will only lead to degradation of the self.
If you see India on the other side, people are more spiritual compared to other western countries. Other countries are now following spiritual gurus from India to some extent. To be a bramachari a person should be spiritually active. Materialistic action will make u fall in the course of time.
If you see a monk life, they are spiritually very active and bramachari for a lifetime. Chasity is considered the highest virtue. Only a chaste person can make the ojas rise from base to brain. This is the reason why monks don't marry. They don't want to clutter their mind with worldly things. In Vedas and scriptures, bramacharya is emphasized a lot.
Veerya is the vital fluid in our body. You can attain eternal bliss by preserving this. The main aim of celibacy is to control over this vital force (veerya). This can be only done by bramacharya/celibacy. A drop of semen comes out of 40 drops of blood. In Ayurveda, it is said to come out of 8 drops of blood. As more of the semen is lost, more will be the weakness of body and mental health and energy.
It will take at least 6 months to get to normal state after stopping masturbation/no fap.
Food to stop:
Only by shunning all this that Brahmacharya may be attained. It is only by this means that it is possible to attain serenity of mind.
These are some scriptural verses that say Brahmacharya is necessary for spiritual advancement.