There are many different kinds of fasting, while certain food and drinks may be less likely to break a fast than others, depending on the fasting diet a person practices. Some people may fast for a certain number of hours per day, while others may fast over a 24’48 hour period or even longer. Fasting is a dietary practice where people do not consume food or beverages that contain calories for a certain period.
The final stage of fasting is known as the long-term fasting state, or the starvation state. Insulin levels slowly continue to drop2 during this phase, while ketone levels steadily increase. Ketones serve as the body’s main source of energy, and the breakdown of amino acids (aka protein) from the muscle cells is reduced to help preserve muscle mass.
Fasting has gained popularity in recent years as a method for weight loss, improving metabolism, and promoting overall health. One of the more extreme forms of fasting is the 72-hour fast, where an individual abstains from eating for a full three days. But what exactly does a 72-hour fast do to your body? Let’s explore the benefits and potential risks of this prolonged fasting period.
Both human and animal studies have linked water fasting to a variety of health benefits. Extra calories and less activity can mean a higher risk of obesity, type 2 diabetes, heart disease and other illnesses. Scientific studies are showing that intermittent fasting may help reverse these trends. During this stage, your pancreas begins secreting higher amounts of a hormone called glucagon, which helps prevent blood sugar levels from dipping too low. Additionally, insulin levels drop5 and the body begins using glycogen’a form of glucose that’s stored in the liver’as an alternative source of energy. Hypertensive Individuals should also avoid prolonged periods of water fasting to prevent severe health conditions such as heart attacks and strokes.
Benefits of a 72-Hour Fast
Once you’ve gotten to the endpoint of your 72-hour fast, you’ll see one more benefit. At this stage in your fast, your IGF-1 (insulin-like growth factor), a hormone involved in growth and development, will decrease. This can trigger stem cell production, create new immune cells, and reduce oxidative stress, something that is thought to help with preventing aging and diseases like cancer. A 72-hour fast is an extended fasting method ensuring weight loss and health benefits.
- Weight Loss: One of the main reasons people try a 72-hour fast is for weight loss. During a prolonged fast, the body starts burning stored fat for energy, leading to rapid weight loss.
- Cellular Repair: Fasting triggers autophagy, a process where damaged cells are cleared out and recycled, leading to improved cellular function.
- Improved Insulin Sensitivity: Fasting can help regulate blood sugar levels and improve insulin sensitivity, reducing the risk of type 2 diabetes.
If you have a cheat day, the best course of action is to return to your regular dietary pattern. In fact, a fat fast is typically only used by people who are already following a ketogenic diet and experiencing a weight loss plateau that has been ongoing for several weeks. High-protein foods like meat, chicken, and fish, which are normally consumed in moderate amounts on a ketogenic diet, are not often included during a fat fast, as they can push your protein intake up too high. If you decide to try fat fasting, only follow this plan for 2’5 days, as this diet is lacking in many important nutrients, including protein, micronutrients, and fiber. However, fat fasting is higher in fat and lower in carbs and protein than a standard ketogenic diet, which typically contains 65-90% fat, 10-30% protein, and under 5% carbs. Certain fasting diets, such as the modified fasting plan, allow people to eat a limited amount of calories on fast days, often up to 25% of their usual daily caloric intake.
A 48-hour fast represents a large chunk of calorie deficiency in the diet, which can aid long-term weight loss in some people. Some people may use a 48-hour fast to reduce their calorie intake and help them lose weight. High intakes of fat on diets like the ketogenic diet have been shown to promote weight loss and improve some health markers like blood sugar (10, 11). Longer periods without food, such as 24-, 36-, 48- and 72-hour fasting periods, are not necessarily better for you, and may be dangerous. Going too long without eating might actually encourage your body to start storing more fat in response to starvation. There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast.
Potential Risks of a 72-Hour Fast
- Nutrient Deficiencies: Prolonged fasting can lead to nutrient deficiencies if not properly managed. It is essential to break the fast with nutrient-dense foods.
- Muscle Loss: Extended fasting periods may result in muscle loss, especially if protein intake is insufficient. Adequate protein consumption is crucial during and after the fast.
- Electrolyte Imbalance: Fasting can disrupt electrolyte balance, leading to symptoms like dizziness, fatigue, and heart palpitations. It is important to stay hydrated and consider supplementation.
FAQs About 72-Hour Fasting
Is a 72-hour fast safe for everyone?
While most healthy individuals can safely complete a 72-hour fast, it may not be suitable for pregnant women, individuals with certain medical conditions, or those with a history of eating disorders.
How should I break a 72-hour fast?
It is recommended to break a 72-hour fast gradually with easily digestible foods like soups, smoothies, and lean proteins to avoid digestive issues.
In conclusion, a 72-hour fast can have several benefits for weight loss and overall health, but it is essential to approach it with caution and proper planning to minimize potential risks. Consult with a healthcare provider before attempting any prolonged fasting period to ensure it is safe for you.
