which is better 48 or 72 hour fast
Healthline Media does not provide medical advice, diagnosis, or treatment. It is when your body removes all the toxins that are building up in the cells. To establish that the product manufacturers addressed safety and efficacy standards, we: We do the research so you can find trusted products for your health and wellness. The perfect treatment for diabetes and weight loss. Muscle Growth and Repair A study Thats a great question, but one with no easy answer. I want a longer fast to reduce blood pressure long-term. Thanks Flavored, non-calorie sparkling water can also be a great hydration option. Your email address will not be published. That can help as well. Your brain would normally get its fuel from glucose, but by this time, your liver will be producing ketones for your brain to use as energy. From weight management 1and cellular cleanup2 to digestion support and mental clarity, fasting can offer a number of benefits. https://www.dietdoctor.com/low-carb/get-started. The metabolic activities that a 48 hour The rate at which you reach this stage really depends on what you ate for the last couple of meals before your fast. 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. Fasting is a powerful tool for improving your body's longevity, and it can have a really transformative impact on your health. People with diabetes or other medical conditions should not fast without first consulting with their doctor. The fourth stage, which occurs from 48 to 54 hours after your last meal, is when hormones such as human growth hormone (HGH) and noradrenaline increase dramatically (. 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. Fasting is highly effective at regulating blood glucose levels which results in lower insulin levels. Your brain also gets a boost around the 24-hour mark from an increase in production of brain-derived nootropic factor (BDNF)4. She earned her doctorate at the National University of Natural Medicine and currently does virtual health consulting with busy professionals and families worldwide. | International Journal of Obesity, Intermittent and periodic fasting, longevity and disease, INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH, Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake, Multi-dimensional Roles of Ketone Bodies in Fuel Metabolism, Signaling, and Therapeutics, Nutrients | Free Full-Text | Lactose Intolerance, Dairy Avoidance, and Treatment Options, Preventing and treating orthostatic hypotension: As easy as A, B, C, Progressive alterations in lipid and glucose metabolism during short-term fasting in young adult men | American Journal of Physiology-Endocrinology and Metabolism, Prolonged Fasting Reduces IGF-1/PKA to Promote Hematopoietic-Stem-Cell-Based Regeneration and Reverse Immunosuppression: Cell Stem Cell, Randomized cross-over trial of short-term water-only fasting: Metabolic and cardiovascular consequences, Renal excretion of uric acid during prolonged fasting, 21-Day Fasting Diet to Improve Spiritual Well-Being, Tailor your fitness journey and maximize your results, Low-Carb Intermittent Fasting- Everything You Need To Know, Juice It Up! The results were attributed to the normalization of blood glucose levels since theres a lower need for insulin production and improved function of the pancreas (15). Is it really a ph balance issue or is it the body correcting itself so it takes some time to adjust? Besides staying hydrated, drinking fluids regularly is key to maintaining your electrolyte balance. Hypertensive Individuals should also avoid prolonged periods of water fasting to prevent severe health conditions such as heart attacks and strokes. Hi Dr. Fung - thank you for your book and your approach to health! At the 48 hour mark, the body is in the long-term fasting stage. This really increases the amount of autophagy happening all around your body. Several common fasting side effects can be prevented with proper strategies. It's important to set realistic goals for yourself, as you're likely to give up or find the process too overwhelming if you don't build it up. Fasting is fairly simple. So, for healthy people, fasting for a few days is not bad for their health. However, one of the biggest advantages of fasting for 72 hours is the production of stem cells, immune cells, and reduction in oxidative stress. Fasting is excellent for strengthening your body's defensive mechanisms. A study involving obese individuals with metabolic syndrome found that three days of fasting using only water resulted in weight reduction, improvement of heart health markers, and lower levels of C-reactive protein (CRP), which is a marker for inflammation (14). During a fast of 24 or more hours, glycogen the storage form of carbs is depleted and insulin levels are reduced. For example, I might have 5 seasoned chicken wings with the skin on, dipped in a fatty dressing like ranch. This could potentially result in improved recovery time after an illness or injury, as well as a lower risk of chronic diseases. 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. Research indicates that fasting can trigger autophagy and that this happens around the 24-48 hour timeframe, but most studies have been done in animals. 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. Even if it's just once per year, your body will thank you. It's completely voluntary and can be ended at any time. 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. The term is Greek for self-eating, and thats exactly what happens. This guide shares the the top health benefits of almonds ranging from better health to weight loss. Studies have shown that this process is highly beneficial specifically for cancer patients, as a 72-hour fast can mitigate some of the harmful effects of chemotherapy. Read More: 21-Day Fasting Diet to Improve Spiritual Well-Being. last year, following a diagnosis of diabetes, I started on the BSD (800 calories a day). One study on type 2 diabetes patients showed that these individuals have an increased insulin sensitivity after. All the previous benefits: Autophagy, the uptick in the production of beneficial chemicals and hormones, fat loss, and mental clarity continue to increase. Here is a video from Dr Fung about what breaks a fast: If you build tolerance, you can go up to 48 hours. Also, no rule book says that you can not fast for 60 hours or 54 hours. However, not all fasts provide the same benefits. 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. VITAMIN C In another study from the 1960s, 46 obese adults fasted for two weeks. I find this manageable with consuming coffee with heavy cream and bone broth while I'm fasting. 72-hour water fast quite simply involves not eating and only drinking water for 72 hours. Could you elaborate? Within the next 18 hours, you would have burnt your stores of glycogen, and then your body will switch to finding alternative sources to produce energy. Autophagy still goes on during the 72 hour fast. An extended fast can lower your risk for cardiovascular diseases like atherosclerosis, as it's been proven to increase HDL cholesterol (good cholesterol) and dramatically decrease triglycerides (bad cholesterol). If youre planning to try water fasting for 72 hours, make sure that you tell your healthcare provider about it in advance and avoid doing so if you suffer from any of the conditions mentioned above. Alternate day fasting has been shown to result in an average weight loss of 2lb per week, so if you still have weight to lose, it's a good idea. However, the longer you fast, the more benefits your body can have. Research suggests longer fasts can help your body become more resilient5 to stress and exposure to toxins and that certain hormones produced at this stage can have beneficial anti-cancer and anti-aging effects. Drink plenty of water during your fast. The main drawback of 48-hour fasting is severe hunger, although many people claim that this feeling is temporary. How and why did this happen? If you haven't consumed food for 2 to 3 days, you'll need to reintroduce foods carefully to avoid digestive issues. 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: Early fasting state (3-18 hours) Stage 3: Fasting state (18-48 hours) Stage 4: Long-term fasting state (48+ hours) Advertisement. You can read more about low blood pressure in Diet Doctors guide. How to measure. Before you read about the benefits, note that a 72-hour fast is a serious undertaking. 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. This will help you to prepare physically and mentally for longer, harder fasts. 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 Any advice you want to give me 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. The main drawbacks of 48-hour fasting are hunger and fatigue. 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. Find Intermittent fasting mobile apps on our Top 6 Apps for Intermittent fasting list that we recommend. While fasting may benefit your health in general, it is not for everyone. 2009 - 2023 MindBodyGreen LLC. However, I followed a low carb diet for some time and took the extra pounds off. If you choose to do it for longer than 72 hours, you can combine water fasting with zero-carb natural smoothies and juices to reduce adverse effects. So, instead of eating a big meal, starting with soup or low fiber foods can be helpful. HGH increases muscle mass[*] and stimulates faster muscle repair[*]. That said, your thyroid hormones also start to get affected, as your body thinks it's starving. In general, most types of fasts are performed over 2472 hours. Intermittent fasting, on the other hand, involves cycling between periods of eating and fasting, ranging from a few hours to a few days at a time. Fasting has been shown to have many health benefits, from increased weight loss to better brain function. So, eating any heavy meal as soon as you break your fast can cause stomach problems, including diarrhea. should consult with their doctor first, 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 (. Insulin toxicity Dr. Jason Fung's diabetes course. I'm currently on high bp medication. Drink your body weight in pounds divided by 2, plus 8oz of water daily. I have reached a plateau having been on 800 calories and low carb for nearly three months. 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. This article explains all you need to know about 48-hour fasting, including how to do it and its benefits and downsides. WebThe 72-hour fast would be better than the 48-hour fast, theoretically, as autophagy and ketosis have a chance to peak. Actually after the 72 hour I appreciate your time in answering! While skipping meals is a surefire great way to burn through your fat stores, the health benefits of intermittent fasting extend far beyond simple weight loss. On the other hand, others experience more difficulty focusing, brain fog, or what is known as a fasting headache. One common method is to stop after dinner on the first day and begin eating again at dinnertime on the third. Fasting has the potential to repair and prevent DNA damage. Dr. Fungs books The Obesity Code, The Complete Guide to Fasting and The Diabetes Code are available on Amazon..footnotes{display:none}.footnote-sup{display:none}sup.footnote-link{width:1rem;margin-right:.3rem;margin-left:.2rem;display:inline-block} In theory, a 48-hour fast is simple you merely give yourself a full, two-day break from eating. Well, fasting for such a prolonged duration is not an easy task, and hence this should be a personal choice. Please check in with your doctor before engaging in extended fasting. Another autophagy marker reached a maximum between 48 and 96 hours, dependent on the person. However, if you can make it over this initial hurdle, these symptoms pass pretty quickly. Well, it entirely depends on your current state of health, your experience with fasting, and how your body responds to going without food for long periods of time. In addition, this stage of fasting decreases ghrelin, the hormone that makes you want to eat a lot of food, and also stabilizes your insulin levels, which prevents food cravings[*]. In general, though, stay away from most forms of dairy until youve fully transitioned from fasting mode. In general, though, stay away from most forms of dairy until youve fully transitioned from fasting mode. What about the thin people who are pre-diabetic? Before trying low carb I didn't have food binges. Do not go without food very often, or it can lead to severe vitamin and mineral deficiencies. Appropriately spacing out your 48-hour fasts may offer greater health benefits (1, 2, 3). When this happens, some people say that they feel more focused and energized than ever before. It can also decrease insulin resistance, enhance metabolism and boost weight loss. If you go without food for too long or too often, it can lead to severe mineral and vitamin deficiencies. From experience, this longer fasting period produces quicker results and still has good compliance. What is the optimal fast frequency? I might also have a cup of walnuts/pecans. Extended fasting can also be called water fast, where the practitioner only consumes water for 24 hours to many consecutive days. As for insulin sensitivity, my reading indicates longer fasting is better than shorter, so anything you can manage is good. Such as heart attacks and strokes though, stay away from most forms of dairy youve... 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