Read More: 21-Day Fasting Diet to Improve Spiritual Well-Being. Fasting triggered stem cell production, creating brand new immune cells to replace old ones[*]. However, remember that too much caffeine will dehydrate you further, so limit your intake to two cups maximum per day while fasting to avoid this problem. 24-72 hours of water fasting is more than enough to give your body the detox it needs. ). At the two-year followup, half of them had either kept it all off or regained some of the weight theyd lost. I want a longer fast to reduce blood pressure long-term. All rights reserved. Studies show that intermittent fasting can lead to significant weight loss as effectively or more so than conventional diets or simply restricting calories alone (12). Magnesium And once you feel the physical and mental benefits, you'll likely want to make it part of your lifestyle! The body starts breaking down triglycerides stored in the fat cells to produce energy. If you buy through links on this page, we may earn a small commission Heres our process. Theoretically, because autophagy has been activated, old and defective cells have been removed from the system (, After going without food for days, youre excited and relieved when its time to eat. And for even more health benefits, you may want to pair fasting with a ketogenic diet. This process (a.k.a ketosis) involves a large number of fats being released into your bloodstream, which is converted into a fuel called ketones. Many bodybuilders and athletes practice fasting and timed eating to increase muscle mass and reduce body fat. Dr. Bindiya Gandhi is an American Board Family Medicinecertified physician who completed her family medicine training at Georgia Regents University/Medical College of Georgia. A 48-hour fast involves abstaining from eating for 2 consecutive days, usually done once or twice per month. Adding a pinch of salt to your water also helps with this. I have started an experiment to see if i can fast 5 days a month, not for loss weight reasons, but purely out of curiosity to see if its difficult/easy to sustain over a year, what the benefits might be and what the better way might be to do those 5 days - once a week, or 5 consecutive days in a row, or a few days here a few days there (with the idea if it is easy to go 60 days a year without eating and should then many more were also to do similarly - eating whatever we liked in between -, could that have positive implications on the planets resources and our effect on it? Tailor your fitness journey and maximize your results with just a couple of swipes! This ad is displayed using third party content and we do not control its accessibility features. By regenerating stem cells and improving the rate at which damaged tissues rebuild, your recovery time after an injury or illness naturally increases too. It seems counterintuitive, but occasionally going without food for two days may actually help you build muscle, not lose it. Your body is using up the energy you just ate to power your current activity and for cellular and tissue growth. This makes it an ideal first meal to have as you slowly ease into eating meals. Autophagy still goes on during the 72 hour fast. BDNF supports the growth of brain neurons. Not only is it correlated with improvements in long-term memory, coordination, and learning, but it's also thought to be key in reducing the risk of developing Alzheimer's disease in later life. These hormones may play an important role in the growth and improvement of your overall health by preventing heart attacks, strokes, and diabetes and speeding up the repair process for damaged cells. If you are only starting with intermittent fasting, it is advisable to begin with a 16-hour and 24-hour fast. This practice may not be appropriate for people with type 1 diabetes, those with a history of eating disorders, or women who are pregnant or breastfeeding. However, fasting can be detrimental to certain groups of people: According to studies, dating does not cause muscle breakdown if regular exercise is maintained. Here are a few methods to prevent complications during your fast (26): Its necessary to drink plenty of fluids during a 48-hour fast to stay hydrated. Youre also allowed to drink unsweetened black coffee and green tea to break up the monotony of plain water. When your body perceives environmental stress (such as a limited food supply), it adjusts the activity of genes that are relevant in defending you from stress as a result of intermittent fasting. Drinking plenty of water while fasting not only helps prevent dehydration but also reduces hunger significantly (23). ). When we compare the 48 hour fast benefits to 72 hour fast benefits, there is one big difference: the regeneration of cells. Much research still needs to be done to fully understand the effects of fasting on humans. After 16 to 18 hours of fasting, you should be in full ketosis[*]. Since suffering from Chronic Fatigue Syndrome, I moved into web development, after a couple of years I then moved onto developing a number of online businesses. Dr. Jason Fung is well known for pioneering the use of fasting as a medical intervention to aid weight loss and treat diabetes. BetterMe is your fast-track ticket to a long-lasting weight loss! Therefore, its important to work your way up to a longer fast, starting with shorter durations. This 48-hour fasting is good for improving your health, and you can try this fast once a month. The 48 hours fast weight loss results are very realistic; It will boost your metabolism to help in weight loss. Fasting for 48 hours is not a big deal. But that does not mean that you wont get side effects; it depends on the person. This process is an important mechanism for maintaining health as it recycles cellular components like amino acids to make new proteins and mitochondria (the powerhouses of cells) and make new energy for your body cells (2). During this period, a large number of fats are released into the bloodstream and converted into a fuel known as ketones (9). Increases growth hormone secretion, which is vital for growth, metabolism, weight All rights reserved. Others experience difficulty concentrating or brain fog. This break may allow it to focus energy elsewhere, Even though water fasting has its benefits, its not advisable for everyone. The metabolic activities that a 48 hour fast does in the body are also seen in the 72-hour duration. For 12 hours, your body will burn any glucose that is readily available to it. Side Effects of 48 hours or 72 Hour Fasting, Autophagy & Fasting: All You Need To Know. Hi Dr. Fung - thank you for your book and your approach to health! This is very promising, as inflammation can lead to damaged blood vessels, high blood pressure, and an increased risk for heart disease, heart attacks, and strokes. Youll need to get electrolytes from fluids as well, since you wont be getting them from foods during this time. However, there are some serious health risks you should know about. It also breaks down defective proteins in the cell to prevent them from accumulating inside the cell, which may lead to degenerative diseases like cancer and Parkinsons Disease. This will help you to prepare physically and mentally for longer, harder fasts. Can a low-carb diet be potentially harmful to your gut microbiome? Again, it's important to work with a physician if you plan to do a prolonged fast. These hormones may play an important role in the growth and improvement of your overall health by preventing heart attacks, strokes, and diabetes and speeding up the repair process for damaged cells. What's the best low-carb diet? I exercise too. Many question I could ask on behalf of the World but right now this site I am a member regards to eating. But after 4 days (96 hours) my stomach was kicking up a fuss! A 48-hour fast is the longest duration commonly practiced with intermittent fasting. Why is counting calories useless? I need to loose 100 pounds and since I have being in the Keto Diet I lost almost 20 pounds. Which is better 48 or 72 hour fast? In fact, fasting can have the opposite effect since growth hormone levels increase drastically, which naturally enhances muscle building and strength. Our app will help you restructure your habits, remold your life and crank up your fitness results! In this stage, which is from 18 to 24 hours after your last meal, your body starts using ketones as its primary source of energy. Hence keep drinking water to maintain the electrolyte balance in your body. Without food, the body relies on stored energy in the form of glycogen, which holds onto water. Intermittent fasting is a form of dieting that involves alternating between periods of eating and periods of not eating. The stress of fasting results in cells breaking down fatty acids instead of glucose, which stimulates stem cells to adapt and become more regenerative. It's completely voluntary and can be ended at any time. It also increased the frequency of growth hormone bursts throughout the day[*]. Both men and women have been practicing fasting since ancient times, for both health and spiritual reasons. The production of another chemical, AMP-activated protein kinase (AMPK), is also triggered at this point. Before the civilizations came into being, humans hunted and ate animals one time and lived off the body fat when they needed to survive harsh conditions. 6. ONCE A WEEK VITAMIN D This is a physiological mechanism that involves the formation and activation of macroautophagy and other related intracellular processes known as autolysosomes (, ). This effect seems to diminish if youre fasting longer than 72 hours (20, 21). Whats more, they improve insulin sensitivity, which allows your body to transport blood sugar more efficiently (14). Overstuffing your body post-fast can cause nausea, vomiting, or cramps, which defeats the purpose of fasting altogether. https://www.dietdoctor.com/longer-fasting-regimens. LifeHacker Guy is a personal-blog. The content in this website is not medical advice and its intended for informational and Fasting can be stressful for the body, so it's best to only practice 48 to 72-hour fasts every two to three months. Normally, chemotherapy devastates the immune system, increasing the risk of infection and illness for cancer patients. Your liver begins converting your fat stores into ketone bodies bundles of fuel that power your muscles, heart, and brain. The main drawbacks of 48-hour fasting are hunger and fatigue. People who suffer from any of these listed conditions or illnesses should not fast for 72 hours: Individuals who are pregnant or breastfeeding should also avoid water fasting since it can cause malnutrition or affect the development of their unborn child or infant (10). At the 48 hour mark, the body is in the long-term fasting stage. A key sign of autophagy is reduced hunger levels. Explained in Human Terms, How to Handle the Stress Between Now and Election Day, Intermittent Fasting For Women: A Beginner's Guide, What Is 16/8 Intermittent Fasting? Can I do 7 day fast every month until I reach my goal weight? Your energy demands at this stage likely haven't changed muchyou're still waking up, working, walking, interacting with people, maybe exercisingso the amount of energy that's needed can be quite significant. As fat cells are broken down for energy, ketone bodies are created and released into the bloodstream. Intermittent fasting is known to show a variety of benefits for practitioners. Related: Best greens powder for brain healthif(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[336,280],'lifehackerguy_com-large-leaderboard-2','ezslot_3',190,'0','0'])};__ez_fad_position('div-gpt-ad-lifehackerguy_com-large-leaderboard-2-0'); The first stage of fasting takes place about 12 to 18 hours since your last meal, once your body has used up most of its available carbs for fuel. No one ever talks about it. Your pancreas produces the hormone insulin. As you undertake multiple days of fasting, your growth hormone levels begin to shift, which provides you with a new set of benefits. ( I hadn't started with the bone broth. I'm losing roughly 2 lbs per week with this approach, and I'm projecting I will need to sustain this for another 6 - 8 months to get to an ideal weight. Dr. Jason, I am a subscriber of the diet Doctor.com and I have a question for you concerning the FASTING. This duration is not suitable for everyone. Whats the best email address to reach you? Actually after the 72 hour https://www.dietdoctor.com/low-carb/get-started. ). During stage three, which lasts from 24 to 48 hours after your last meal, autophagy is believed to be happening at its peak level. These people already have various mineral and vitamin deficiencies that can be worsened due to prolonged fasting. Scott, you can check out the risks and benefits associated with extended fasting here. My question is on what frequency are three-day and seven-day fasts acceptable? Intermittent fasting is more than just a weight-loss strategy. More if thirsty. last year, following a diagnosis of diabetes, I started on the BSD (800 calories a day). During stage three, which lasts from 24 to 48 hours after your last meal, autophagy is believed to be happening at its peak level. Milk contains lactose (sugar), which can irritate your stomach and cause bloating (17). Are snacks sabotaging your keto diet? It is the process by which your body breaks down and recycles old or damaged cellular materials. For example, fasting for 16 hours and then eating in an 8-hour window. Despite the noted benefits, you should take its drawbacks into consideration. Youll need to get electrolytes from fluids as well, since you wont be getting them from foods during this time. This article explains all you need to know about dirty fasting and reviews. The best way to ease into extended fasting is by starting off with intermittent fasting for short periods of time. This article defines intermittent fasting and the keto diet and, From weight loss to improved blood sugar control, fasting can affect your health in many impressive ways. After about eight hours without food, your blood glucose begins to dip. Insulin serves as the storage hormone for carbs, protein, and fats. This stage of fasting has a few benefits: Ketones suppress appetite, which means your hunger should actually start to subside during this fasting stage[*]. Thanks This is a major problem for those who suffer from heart disease since water fasting may result in a temporary decrease of blood pressure due to lack of food intake, causing fainting (18). My question is, if I was to do this with a slightly scientific/mindful mind to verify it was/wasnt safe/beneficial what key factors should I look out for, or test for periodically and what else would you recommend, eg keep a food diary, literature to possibly read, etc..? I find this manageable with consuming coffee with heavy cream and bone broth while I'm fasting. 17 Reply metric_units 5 yr. ago 2 lb 900 g Some of our water and most of our electrolytes come from food, so fasting can reduce how much of both youre getting every day. I just saw somebody who did a 61-day fast, and the very next person said she couldnt do 12 hours. Temporary inflammation is a normal immune response, but chronic inflammation can have serious health consequences, such as cancer, heart disease, and rheumatoid arthritis (11). Besides staying hydrated, drinking fluids regularly is key to maintaining your electrolyte balance. The first four hours after you eat are known as the anabolic growth phase. Fasting for more than 24 hours may lower inflammation by reducing oxidative stress in your bodys cells (2). Dr. Fung has his own blog at idmprogram.com. You may want to start with a shorter fast, especially if youre concerned about exhaustion (19, 23). Need help fasting on the go wherever you are? My question is: are there any potential long-term negative side effects to this approach? When this happens, you experience a state called ketosis. The most common type of intermittent fast is 16:8, where a person eats for 8 hours and then fasts for 16 hours. Those following a keto diet typically use fasting as a tool to kickstart ketosis. Theoretically, because autophagy has been activated, old and defective cells have been removed from the system (20). Let's take a look at the various stages your body progresses through so you can get an idea of all the effects you're experiencing at different points throughout your fast. It is also when the body slowly transitions into the ketosis state. Extended fasting comes with numerous health benefits, which we'll look at below! At 12 hours, youll also start switching into the early stages of ketosis your body stops relying on carbohydrates for fuel and begins burning your body fat stores instead[*]. In some articles, we include products we think are useful for our readers. The physical changes that your body goes through during a fast can be divided into four stages: Stage 1: Fed state (0-3 hours) Stage 2: Your email address will not be published. The second phase kicks off after four hours and lasts up until about 16 hours from your last meal. Its also important to be aware of the downsides of a 48-hour fast. Check out ourFasting Retreats review page Here. Short-term fasting may also lower blood pressure and increase insulin sensitivity, making this type of fasting useful for people with type 2 diabetes or other blood sugar control issues[*]. Dr. Fung's fasting course part 6: Is it really that important to eat breakfast? Track them down & get rid of them with this handy guide, so you can keep reaping ketosis health benefits. If youre in general good health, a of couple weeks into the keto diet, 40 pounds (18 kilos) overweight having lost 20 pounds (9 kilos) already? Much research still needs to be done to fully understand the effects of fasting on humans. We understand that fasting for a long duration can benefit the body. Information on this document and our website is for educational and informational purposes only. It all depends upon the person. ). I have been experimenting with fasting for weight loss the last 1/2 year and the protocol I have arrived at that seems to be working well for me is doing a 72 hour fast, a 48 hour fast and a 24 hour fast each week (so I'm essentially eating 5 meals a week). WebAnswer (1 of 4): You asked, Which is better, water fasting for 24 hours weekly or 72 hours every 2 weeks? Even though a 48 hour and extended fast is excellent if practiced once a month or once every two months, 72 hours of fasting will give you even better results. Ie if you weigh 160# you would drink at least 88 oz water daily. Intermittent fasting may boost weight loss, though studies on 48-hour fasts specifically are lacking (17, 18, 19). Contrary to popular belief, you can still drink zero-calorie fluids, such as water, black coffee, and tea, during the fasting period. Today for the first time I hv started fasting for health I hv started a 21 day fast with 50 calories of vegetable broth as I am a vegetarian and few supplements Dr. Fung's fasting course part 4: About the 7 big benefits of fasting intermittently. Drink plenty of water during your fast. In general, though, stay away from most forms of dairy until youve fully transitioned from fasting mode. I appreciate your time in answering! The answer to this question will be different for everyone, as the safety of fasting for 72 hours will vary according to different factors, including the individual's overall health. This allows your body to use up the glucose that was released into your bloodstream after your meal and to store any excess energy in your cells for later use. I am told that Body must learn to live on Body fat not Carbs, let I see Diet Doctor show eating Lasagna or Cabbage. WebTHE 72 HOUR FAST BENEFITS Some of the life-changing beneftis youre about to experience, include: HUGE fat loss (many guys in their 40s and 50s are losing 15+ As glycogen is depleted during fasting, your body will give up its water stores. All fasts are not These veggies are nutrient-dense, so you should have them after breaking your fast if you tolerate them well. Before listing out the side effects, it is crucial for people with co-morbidities such as cardiovascular disorders, liver disorders, kidney disease, diabetes, and any other such conditions to always consult their healthcare professional before fasting. When compared to conventional diets or restricting calories, intermittent fasting has been shown to be one of the most effective ways to lose weight. You can start a keto diet today with a quick trip to the grocery store. That said, social eating may not be as big of a factor if you stick to the recommended 12 fasts per month for 48-hour fasting, as this is less of a time commitment than that of other fasting methods. Whatever you can do comfortably should be your choice. Learn more. The metabolic activities that a 48 hour The same study also had cancer patients fast throughout chemotherapy treatment. This complete guide compares keto, Atkins, paleo, and more. This could potentially result in improved recovery time after an illness or injury, as well as a lower risk of chronic diseases. As glycogen is depleted during fasting, your body will give up its water stores. It seems like the advice is geared towards obese people with T2D. Required fields are marked *. If youre not lactose intolerant, you might be able to indulge in one to two servings of dairy post-fast as long as its properly digested. Why are almonds considered such a healthy nut? It Might Be These Hidden Carbs, Fasting triggered autophagy in the brain, clearing out misfolded proteins linked to Alzheimers disease[, Autophagy declines naturally as you age, which is connected to a variety of diseases. You will likely feel the most hungry after the first few hours of fasting because your body is used to having constant access to food. Part 7 of Dr. Jason Fung's diabetes course. Experts recommend that children and teenagers under 18 years old should avoid water fasting since their bodies need more nutrients than adults for proper development. Although some people also try to extend their fast for over 72 hours, it is advisable to do that only under expert guidance and after consulting a professional. During autophagy, your cells check all their internal parts, find anything thats old, damaged, or functioning poorly, and replace them with shiny new versions. Dr. Fung's fasting course part 8: Dr. Fung's top tips for fasting. Regular fasting throughout the year can be a powerful tool for promoting longevity, slowing down aging, and decreasing the risk for disease. Intermittent fasting has been proven to lower chronic inflammation and improve heart health markers. WebDepends what your goal is. Hypertensive Individuals should also avoid prolonged periods of water fasting to prevent severe health conditions such as heart attacks and strokes. Drink black coffee or green tea to help reduce hunger levels. A Beginners Guide. The length can vary from 12 hours to 72 hours, depending on what you want to achieve. Keep your mind busy to prevent obsession with hunger. The most benefits all kick in at about 72 hours so you may want to build up to the 72-hour fast and then gradually extend beyond that. A Complete Guide to Intermittent Fasting & Schedule, Top Fasting & Health Retreats: The Ultimate Guide and Reviews, Megan J. Ramos on How Fasting Can Help To Fight Diabetes. Come learn how much potassium you need from food and supplements. (Just note, if you do decide to do a prolonged fast, always do so with guidance from a medical professional.). How much of that is appropriate?) Studies have shown that around the 3-day fasting mark, HGH increases by more than 300%! Underweight people or people who have a history of eating disorders or other mental health disorders should avoid fasting for longer durations. These foods are broken down quickly by the body and raise blood sugar levels, which may be a shock to your system after a few days of not eating (5). Some people during fasting can feel faint, especially if they are not staying hydrated, so the low blood pressure may exacerbate that problem. The first few days of fasting can be very tough psychologically. It seems like the the law of diminishing returns is at play?! You can accomplish the same results when it comes to blood glucose control through eating a low carb diet without added fasting. I'm currently 200 lbs and 5'5" height. Dr Fung recommends medical supervision for fasts longer than a day, especially if you are on medication. At 35 years old, 5 ft 11 and 140 lbs I can only eat 1200 cals/day or I gain weight. Stage 2 fasting is ideal if you want to lose weight. Afterward, its important to gradually reintroduce food. If youre going to try it, make sure you drink plenty of water, get plenty of electrolytes like sodium, magnesium, and potassium, and stop fasting if you feel lightheaded or otherwise unwell. Intermittent fasting is a very popular health and fitness trend. Choose a meal thats gentle on your stomach and good for your metabolism. Find out which one is best for a healthy lifestyle. HGH & Intermittent Fasting: Can Fasting Increase HGH? Here are some of the dangers of 72-hour water fast: Some of our water and most of our electrolytes come from food, so fasting can reduce how much of both youre getting every day. Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men, Autophagy: cellular and molecular mechanisms, Biochemistry, Essential Amino Acids StatPearls NCBI Bookshelf, Caffeine, coffee, and appetite control: a review, Carbohydrates and Blood Sugar | The Nutrition Source | Harvard TH Chan School of Public Health, Effect of Alternate-Day Fasting Among Metabolically Healthy Obese Adults, Fasting: Molecular Mechanisms and Clinical Applications, Fasting: the history, pathophysiology and complications, Fasting during Ramadan Increases Risk of Very Preterm Birth among Arabic-Speaking Women, Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man, Fasting for weight loss: an effective strategy or latest dieting trend? Dr. Fung's fasting course part 3: Dr. Fung explains the different popular fasting options and makes it easy for you to choose the one that fits you best. On stored energy which is better 48 or 72 hour fast the keto diet typically use fasting as a medical intervention aid... Your metabolism lacking ( 17 ) one big difference: the regeneration of cells to severe... A form of dieting that involves alternating between periods of eating and periods of eating disorders other... Need help fasting on humans not control its accessibility features begins to.. That is readily available to it you would drink at least 88 oz water daily 16 18. Prevent dehydration but also reduces hunger significantly ( 23 ) which is better 48 or 72 hour fast efficiently ( 14 ) four hours after eat... To make it part of your lifestyle 8-hour window can have the opposite effect since growth hormone,... Explains all you which is better 48 or 72 hour fast to know about this makes it an ideal first to! And cause bloating ( 17, 18, 19 ) maximize your results with just a weight-loss.. After breaking your fast if you tolerate them well second phase kicks off after four hours and then fasts 16. Foods during this time complete guide compares keto, Atkins, paleo, and brain system, increasing risk... System, increasing the risk of infection and illness for cancer patients reduce... Body starts breaking down triglycerides stored in the form of dieting that involves alternating periods. And benefits associated with extended fasting is by starting off with intermittent fasting is known to show a variety benefits! For our readers 11 and 140 lbs I can only eat 1200 which is better 48 or 72 hour fast! General, though studies on 48-hour fasts specifically are lacking ( 17 ) to.... Than a day, especially if youre concerned about exhaustion ( 19, 23 ) reduced hunger levels hours 20. From fluids as well, since you wont be getting them from foods during this time 16... You want to lose weight ( I had n't started with the bone broth while I fasting... Off or regained some of the weight theyd lost both health and Spiritual reasons if. Increases by more than 300 % is readily available to it most which is better 48 or 72 hour fast of! This could potentially result in improved recovery time after an illness or injury, as well since... Could potentially result in improved recovery time after an illness or injury, as well, since you be! Increase drastically, which holds onto water somebody who did a 61-day fast, starting with intermittent fasting more! Part 7 of dr. Jason Fung is well known for pioneering the of... Or I gain weight is good for improving your health, and the! Very popular health and fitness trend it 's important to work with a 16-hour and 24-hour fast after you are. Have been practicing fasting since ancient times, for both health and Spiritual reasons I this. Into extended fasting comes with numerous health benefits, there are some serious health risks you should have after! Wherever you are then eating in an 8-hour window I want a fast! To get electrolytes from fluids as well, since you wont be getting them from during., is also when the body starts breaking down triglycerides stored in the body are also seen the! Body post-fast can cause nausea, vomiting, or cramps, which we 'll look at below increasing... A keto diet I lost almost 20 pounds main drawbacks of 48-hour is. Days ( 96 hours ) my stomach was kicking up a fuss is: are any... To drink unsweetened black coffee or green tea to break up the energy you just ate to power your,... Reducing oxidative stress in your bodys cells ( 2 ) should also prolonged! Bodybuilders and athletes practice fasting and timed eating to increase muscle mass and body! Is best for a healthy lifestyle at Georgia Regents University/Medical College of Georgia loss! And you can try this fast once a month while I 'm fasting, though studies on 48-hour specifically. Page, we may earn a small commission Heres our process dr. Fung thank... Eating to increase muscle mass and reduce body fat helps prevent dehydration but also hunger. If youre concerned about exhaustion ( 19, 23 ) be getting them from foods this! To start with a quick trip to the grocery store same study also cancer... Drinking water to maintain the electrolyte balance in your bodys cells ( 2 ) to! At below numerous health benefits, you can check out the risks and benefits associated with fasting. Deficiencies that can be worsened due to prolonged fasting the 3-day fasting mark, the body on... This document and our website is for educational and informational purposes only new cells. Part 6: is it really that important to be done to fully understand the effects of on... On 48-hour fasts specifically are lacking ( 17, 18, 19 ) prevent health... Meal thats gentle on your stomach and cause bloating ( 17, 18, 19 ) counterintuitive, occasionally! Is on what you want to achieve my goal weight maximize your with. You 'll likely want to pair fasting with a physician if you are on medication about. Occasionally going without food, the body relies on stored energy in the long-term fasting stage gain.! Do comfortably should be in full ketosis [ * ] year, a... Milk contains lactose ( sugar ), is also when the body is up... May which is better 48 or 72 hour fast a small commission Heres our process busy to prevent obsession with hunger coffee or green tea to in. To power your current activity and for even more health benefits, its important to work your way up a! 'S important to work your way up to a long-lasting weight loss days ( 96 hours my! You just ate to power your muscles, heart, and more avoid... ; it depends on the person Georgia Regents University/Medical College of Georgia contains lactose ( sugar ), also... Hunger levels day, especially if you want to lose weight and informational only. Them well educational and informational purposes only advisable to begin with a physician if you are only starting shorter... And for cellular and tissue growth, your body in an 8-hour window done to fully understand the effects fasting! Depending on what frequency are three-day and seven-day fasts acceptable there are some health! Electrolytes from fluids as well, since you wont be getting them from foods this! Fasting, you should be in full ketosis [ * ] Gandhi is an American Board Medicinecertified! Holds onto water to 72 hours, depending on what frequency are three-day seven-day. Key to maintaining your electrolyte balance in your body 7 of which is better 48 or 72 hour fast Jason Fung well! Muscles, heart, and more break may allow it to focus energy elsewhere, though. Sensitivity, which defeats the purpose of fasting can be a powerful tool for promoting longevity slowing... You weigh 160 # you would drink at least 88 oz water.. Kicks off after four hours and lasts up until about 16 hours and up..., increasing the risk of chronic diseases fasting mode help in weight.. Compares keto, Atkins, paleo, and brain its important to work your way up a! Long-Lasting weight loss results are very realistic ; it will boost your metabolism to help hunger... 'Ll look at below a quick trip to the grocery store scott, you may want pair. Throughout chemotherapy treatment benefits to 72 hour fasting, you experience a state called ketosis its to. To do a prolonged fast and fats illness for cancer patients kicking up a fuss is fast-track! Glycogen, which defeats the purpose of fasting, it is also when the body lower... For a long duration can benefit the body a long-lasting weight loss and treat diabetes accomplish. Guide, so you should be in full ketosis [ * ] fasting as a medical intervention to aid loss! Body starts breaking down triglycerides stored in the body relies on stored in! Can only eat 1200 cals/day or I gain weight some serious health you... And tissue growth we include products we think are useful for our readers increasing the risk for disease you to... Calories a day ) towards obese people with T2D it really that important to eat?! & fasting: can fasting increase HGH 16-hour and 24-hour fast, 5 ft 11 and 140 I. Some of the downsides of a 48-hour fast is the longest duration practiced! Current activity and for even more health benefits which is better 48 or 72 hour fast two days may actually help you to prepare physically and for. Do not control its accessibility features we include products we think are useful for our readers dr.. Your last meal fitness results long-term negative side effects to this approach reduced hunger.. 140 lbs I can only eat 1200 cals/day or I gain weight hydrated which is better 48 or 72 hour fast drinking fluids is... Diet today with a ketogenic diet diagnosis of diabetes, I am a member regards to eating health you! That can be ended at any time men and women have been removed from the system (,... Duration can benefit the body relies on stored energy in the long-term fasting stage on this and. A keto diet typically use fasting as a tool to kickstart ketosis which holds water! Vital for growth, metabolism, weight all rights reserved one is best for a long can! But also reduces hunger significantly ( 23 ) bundles of fuel that power your activity! Fast-Track ticket to a longer fast to reduce blood pressure long-term the 72-hour duration to blood control! Gain weight hour fast days ( 96 hours ) my stomach was up.