Another option is to also continue fasting – go for 4 or 5 days, given you’ve already made it this far. Cold water helped a ton with satiety (I mean REALLY cold water). And even with my refeed I still lost 0.9 lbs! Day one was the hardest – by 5pm I had a cracking headache, despite drinking around six litres of water; I think it was at least partially down to caffeine withdrawal (I usually have three strong coffees a day). Zero is the best amount of times to do a 48 to 72 hour fast. BMI went from 24.5 to 23.3. Someone recommended drinking a mineral-rich salt solution such as Himalayan salt, which replaces the electrolytes flushed out of your body; wheth… So my idea is to back off a little bit, ease into it a bit slower, have more patience with yourself and soon you'll be doing those multiday fasts and feeling great in no time. The difference between working for your food (fasting, cooking, ACTUAL food) rather than going for a quick, easy dopamine high (sugars) is night and day. And breaking a 24h fast shouldn’t suddenly become really complicated. This was quite the wall of text, sorry about the length. Press question mark to learn the rest of the keyboard shortcuts, 58M | SW 370 | GW 195 | CW 345 | Keto +ADF + Water Fasting. I started adding some sea salt to my water on day 2 and 3. I would recommend starting out with a 12-hour fast and working up to a 24-hour fast and once you've got that down I would recommend. I will say that is not true for people who does medium sport activity, thanks for sharing! Dinner for the rest of the family smelled pretty delicious but it was another carby noodle dish so I didn't want to break my fast with it. If I had more fat to lose (i.e. Nothing more than that. By easing from one duration to the next I'm actually doing a 96 followed by a 72 every week (a.k.a. If you've gotten past 3 days and you're in ketosis, why not go for a week? Doing this every day, or 5 days per week, means you are adopting an intermittent fasting schedule. April 14, 2017. In our clinic, we will often recommend 36-hours fasts 2-3 times per week for type 2 diabetes. Try some salt. When you do one meal a day, you just want to get one good, healthy, filling meal. So if you want to see real fasting benefits, don't screw it … Coincidentally, on day 2 and 3, I started having loose bowels. Very interesting update, and I think it's wise to break your fast when you feel it's the right time and not just shoot for an arbitrary number. Shifting into a 72-hour fast, but only once you're able to do the 24-hour fast. Autophagy maxes out * Autophagy is a detox process your body undergoes to clean out damaged cells and regenerate new ones. I broke my 72 hour fast last night with keto Pho (zucchini noodles instead of rice noodles), and felt amazing. Also their are so many methods of fasting and water only is just one of them. I don't even know what my macros were, I just had three eggs, three good-sized thick bacon strips (we buy block bacon and slice off what we want to eat), 130g (a little under 1/3 lb.) I think in the future I will try using periodic 36 to 48-hour fasts in conjunction with IF to try to move my weight towards my target--it moves with IF but only slowly: I tend not to count macros at all so it's sort of a very slow downward drift. Spent most of the day sitting around watching movies. By using our Services or clicking I agree, you agree to our use of cookies. For me I think it will be much more comfortable to do two 36-hour fasts (which with IF will likely turn into ~48 hours fasts) rather one 72-hour fast. Then I tried 48 hours, which is in the direction of 5:2 (it was more like 6:1 with 48 hour water fast). Yeah, the hunger is waaaaay less intense than I imagined it would be, You didn't gain 2 pounds back. Their is no real hard and fast methods of breaking a long fast except keep the meal light and smallish, its a personal choice about feeling comfortable. Hunger reaches a peak and gets no more intense. breaking fast tomorrow am for a total of 84 hours, What is your goal for fasting so long? ive been farting like crazy these past 36 hours maybe i should do a 3 day fast? 36-hour fasts. So 48 hours and 72 hours, once a week fitting well into my schedule, but 5:2 not so much. Oh that makes good sense. We went to some nearby hot springs in the evening; the hot water was really great in improving how I felt, but I became a little lightheaded a couple of times getting out of some of the baths. Two or three day-long dry fasts, particularly in hot weather, is another thing entirely. Benefits of a Three day (72-Hour) water fast. Hopefully, this will help out some new fasters in what to expect with a 3 day fast. Press J to jump to the feed. Thanks for stopping by!.Instagram: @NatalieCabralFitnessTwitter: @NaduhlyCabral A three day water fast will give tremendous health benefits. Your fast sounds exactly like mine go. Flavors were much more intense when breaking my fast. I’m contemplating another 72 hour fast to see if this stabilizing effect can be replicated because it really helps to manage nighttime hypoglycemia and trying to get sleep! I eat Thursdays and Sundays at 6 pm, water fast the rest of the time) while feeling just fine. By using our Services or clicking I agree, you agree to our use of cookies. After getting the kids to bed I had trouble falling asleep and felt cranky/headachy. In terms of weight goal attainment this 72-hour fast was great--I obtained a lot of progress (even when I have the eventual weight rebound) over a relatively short period of time. My stomach definitely felt flatter and less bloated after the fast. I learned to accept that it was a thing. I know the smell having done keto many years ago but I noticed only a very mild odor during the third day. What works and is safe across 16 hours might not be safe or effective over three or four days. If the idea of eating more most days, and restricting heavily on a couple of days appeals to you, a better thing to look at is 5:2 intermittent fasting. New comments cannot be posted and votes cannot be cast. Most states or countries that require negative COVID-19 tests for entry (or entry without quarantine) use a 72-hour timeframe, from the test until either the time of your departure to or arrival in the destination. A couple months ago for me it would have sounded 100% absolutely impossible to go 96 hours without eating. For the first 3 days, I experienced decreasing levels of hunger, and the occasional headache that I attribute to my brain whining for the daily caffeine that it was no longer receiving. Our digestive system works without any rest, day and night. During the fast I was watching (actually smelling) for evidence of ketosis. Matt Van Sol. You can finish your abstinence at around the 70-hour mark – you’ve achieved the main idea of it which is to not eat anything for 3 days. So this could be what was happening. (I'm not arguing here, I'm genuinely just querying your thoughts.). What I learned: Hunger was constant. Thanks for the inspiration and support, r/fasting! However, IF in the 16:8 to 18:6 range seems to still work for relatively lean people (see r/leangains) so I think that's what I'll probably do. I have to say, the first bite after a prolonged fast gets better each time. Press J to jump to the feed. You finish dinner on day 1 at 7 pm for instance, and you would skip all meals on day 2, and not eat again until breakfast at 7 am on day 3. I wonder if there’s a genetic component to dry fasting tolerance, too. My takeaway is that IF is much much easier than a full fast for me. However, after my refeed Sunday night, I went to pee around midnight and had the strongest-smelling keto-pee ever. For example, you may fast for 16 hours per day, only eating within an 8 hour window (eating between 11am and 7pm, fasting between 7pm and 11am the next day). This is what I did before jumping into 72 and later 96 hour cycles and it let me ease into the longer duration with almost no problems. while I was operating on body fat stores I didn't stink, but as soon as I reintroduced food I did. By 72 hours, your body is breaking down old immune cells and generating new ones (Cheng et al., 2014). You shouldn’t break your fast every day with junk food, but again, you won’t suddenly catch fire if you do. Body The 72 Hour Fast : The Scientifically Proven Way to Boost Your Energy by Eating Less. I have an intermediate-term goal of getting to 65kg (143.0 lbs). I learned to accept that it was a thing. Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. The third day was relatively miserable. Great job! Sometimes, however, the window is even shorter. I was enjoying your article while I am at a 25 of 72 hour fast. Prolonged fasting usually refers to fasting for a period of time over 48 hours. I'm sure it was well over 1000kcal, and pretty much all fat, protein, and fiber. This would also explain why one might have "keto smells" on a ketogenic diet but not under pure fasting conditions. Hi! Doing a fast … The science suggests that, if you can do it, a prolonged fast for 2-3 days or longer may induce your body to clean out some old immune cells and switch on production of new ones. 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). I started on Thursday night and ended on Sunday night. Prolonged fasting reduces circulating IGF-1 levels and PKA activity in various cell populations. ... Basically, when you fast for a prolonged amount … Can't stress that enough. 72 hours. Thanks for the reply; I agree and I think my next step will to be trying to do a 44:4 once a week. I had been pretty active that day, with a couple of leisurely bike rides and some playing outside with the kids. Reply. I lost 7.5 lbs from Sunday to Wednesday. I am 285 lbs and figured I need a reboot. Cookies help us deliver our Services. In fact, research shows that you may lose up to 2 pounds (0.9 kg) each day of a 24- to 72-hour water fast . Drinking lots of water with some electrolytes helped. I have been intermittent fasting at 23 hours the past week and thought I’d give this a try! GM David, you can die after 3-4 days without water. That's all I can think of right now. Thursday morning, I had gained 2lbs back, but some regaining is to be expected. I used black coffee and a diluted noncaloric sports drink (for electrolyte supplementation) to stay hydrated. Intermittent fasting helped me immensely get my blood pressure and blood glucose under control. Day 7 — Thursday, 3/1: (Day 3 of 72-hour dry fast) — Before this day started, I made a personal commitment that it would be my rest day. While I'm not yet as lean as I want to be, I suspect that as people get leaner fasting gets more difficult mentally/hormonally. The digestive tract usually empties around the 12 hour mark so the extra 5 hours is where i get one of the benefits. I love food and eat a lot of it, so the idea of consuming nothing for 72 hours was daunting. Reply Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. Hunger reaches a peak and gets no more intense. I'd start with a 12-hour fasting window, not eating from, say, 7 p.m. to 7 a.m. Gradually increase the amount of time you're fasting by 30 to 60 minutes every few days. My way of life is such that it makes sense to fast on the weekends but not during the week. Those who participated in the 20-hour fast ate whatever they wanted between 1:00 p.m. and 5:00 p.m. and for those who were assigned the 18-hour fast were allowed to … Try doing a couple weeks of ADF (alternate day fasting - eating one day yes and one day no) while keeping to your IF schedule on your eating days. You know what hunger feels like vs your mind telling you it's time to eat. My last water fast was for 11 days and 11 hours (275 hours total). This article examines 48-hour fasting, including how to do it and its benefits and downsides. What started out as a 36 hour fast turned into a 72 hour fast on a whim. I know some people who fast weekly, which is the best way to maintain a healthy body and slow down the aging process, however even if you do it only once a year you must prepare your body to it. Press question mark to learn the rest of the keyboard shortcuts. So that is a total of 36 hours of fasting. Would appreciate any comments, suggestions, and education! Weight loss? What I learned: Hunger was constant. I chose a really good restaurant to break my fast (but still stayed keto). The 72-hour mark is truly the END of the unpleasant preparation for the Real results can begin. if I were more overweight) I think I might lean back towards trying for longer fasts. You know what to expect. also noticed hunger fading on day 3, was bad for me on day 1, less on day 2, and minimal today. Weight loss was not a goal for me, but I lost over 6 lbs during the fast (168.9 lbs to 162.7 lbs) which I attribute to passing previously undigested food and some fat loss. A 36-hour fast means that you fast one entire day. of roast beef. Thanks for the good read. Stay tuned. Cookies help us deliver our Services. In this video, I share my experiences on my first 3-day fast -- what it felt like physically and emotionally, as well as the lessons I learned. Curious to see what happens to weight rebound as I transition back to my typical IF pattern. At the 48 hour mark (bedtime for me) I wasn't feeling all that well. There must be a marked difference between the body's reaction to endogenous vs. exogenous fat? Not sure if it was the salt or the fast itself. What started out as a 36 hour fast turned into a 72 hour fast on a whim. Filled me up and have woken up this morning to start 20:4 (or maybe another 48). Before that was really pretty smooth sailing. include salt, broth, asparagus, spinach, avocado etc into your meal) as I've found this makes a huuuuge difference in avoiding the lethargic feeling during the following fast! My hunger started receding on day 3. A 15- or 16- hour dry fast isn’t very extreme, even in the hot climates of the Near East. Toxins are … You often read in this sub about people jumping from 'normal' eating straight into 30+ days long water fasts and those people are extremely impressive to me, but personally I think one of the main mistakes people in general do is to try to take too big of a jump in fast duration. It doesn’t really matter when you end your fast. Really interesting what you say about ketosis, I am always a bit phobic about ketosis breath when I'm fasting. Cold water helped a ton with satiety (I mean REALLY cold water). November 21, 2018. I.e. My body was very likely using all circulating ketones under fasting conditions, but once I introduced exogenous energy I would have at least temporarily disturbed that equilibrium, resulting in excess ketones that were excreted. The next morning (third day of the fast) I felt very lethargic. Breaking a 3 Day Fast. Daughter had a school activity I had to drive her to at 6am so I tried to go back to sleep after dropping her off but wasn't really able to sleep. Fasting for 72 Hours Can Reset Your Entire Immune System. A 48-hour fast is the longest duration commonly practiced with intermittent fasting. With meat, carbs, vegetables, etc. 48 Hour Water Fast | Unleash Benefits From This Simple Fast is a video that highlight the value of a short prolonged fast. In terms of weight goal attainment this 72-hour fast was great--I obtained a lot of progress (even when I have the eventual weight rebound) over a relatively short period of time. I am planning a 5 day fast in March. Fasting is especially useful for people who are overweight, people with a … Yeah moderate 3 to 7 Day fast is generally perfectly safe from all the research that I've done now. Had a short bike ride with my son for some groceries and a very brief bit of gardening but after that I didn't really feel like engaging in any physical activity. No real questions, just wanted to share. In general, most types of fasts are performed over 24–72 hours. For me I think it will be much more comfortable to do two 36-hour fasts (which with IF will likely turn into ~48 hours fasts) rather one 72-hour fast. I cooked a very tasty yakisoba for everyone but didn't of course eat any myself. Its the food and/or water :), New comments cannot be posted and votes cannot be cast. I wanted to do very low-carb for my fast-breaking as I've read here about people having problems with carbs in their initial refeed. A protein called p62 activates to induce autophagy and is the key to an improved human lifespan over time. What you perceive as hunger is your brain's reaction to a break in your consumption patterns. I got the kids to bed and then broke my fast with eggs and bacon, followed up about an hour later with some raw cabbage leaves with roast beef, tomatoes, and mustard inside. Went to bed feeling a little hungry but really nothing difficult. I had actually planned to try for a 84-96 hour fast max but at the 72 hour mark I felt like I'd had enough. Mike P. July 28, 2019 at 5:57 PM . i'm at 72 hours literally right now. Discover the benefits of fasting for 72 hours and understand everything about fasting - how it changes your metabolism, stimulates fat consumption and improves your mental performance. The average person can water-fast for three weeks easily without any problems. Now that you have completed a single 72 hour fast and broken through the mental barrier of fasting, each succeeding fast will be easier. It was really only about hour 48 or so that I really started to feel crappy. The first 36 hours weren't hard at all, I just had a standard IF day but then didn't break my fast at the end of the day. I have read that if your body is using all the ketones you won't pee/sweat them out so could get a really low reading. I did that when I jumped to fasting from a non-keto diet. Will try to put tl;dr-ish info in the first paragraph here: 45M, 173cm (5'8"), starting body weight was 73.2kg (161.0 lbs), ending body weight (actually the morning after breaking the fast) is 69.8kg (153.5 lbs). You're already comfortable with 20:4 IF so something like 32:4 IF or 44:4 IF would be the next step that I would recommend trying for a while before jumping into 72 and 96. I fasted until about 3pm today (the next day) and again broke that fast very low carb; no major keto-pee though. I enjoy reading about others' experiences and thought it might be interesting to have another example described. My fast-breaking meal from the night before is included in that weight; if I'd pushed through for a 84-hour fast I'd probably have hit right around 69kg even given my average daily loss over the period (a bit over 1kg/day). I realize there are metabolic benefits to longer fasts but the tradeoffs for me feel like they're not worth it. A fast will give the much needed rest to the entire digestive system to repair and heal itself. I asked my kids to smell me but they didn't notice anything--usually they are quite happy to tell me if I stink! It smelled great but I wanted pretty badly to see what the next morning's scale reading would be like so I wasn't really tempted. IGF-1, or insulin-like growth factor 1, looks a lot like insulin and has growth-promoting effects on almost every cell in the body. Does it get even better on longer fasts? Edit: Also make sure to get your electrolytes in during your eating windows (i.e. I've been doing IF pretty consistently (usually 18:6 to 20:4) for a month or so but had never done a full multi-day fast before.