Amount And Quality Of Water
Drink the usual amount of water i.e., 13 cups for men and 9 cups for women to stay hydrated. Drink pure form of water. You can also choose distilled water. Also, make a proper water drinking schedule and drink a small amount of water throughout the day. Avoid drinking more than whats recommended as it might reduce minerals in your body.
Reduction In Blood Pressure
Amongst the many benefits of embarking on a water fast, this practice has been discovered to help reduce the blood pressure due to no salt intake during this period. However, it may take up to two weeks before any substantial result can be achieved. It means that you have to continue fasting beyond 72 hours before you can normalize your blood pressure. This should only be attempted under medical supervision.
The 8 Stages Of A 72 Hour Water Fast
Don’t Miss: How To Do Intermediate Fasting
Avoid The Kitchen If Possible:
Many people struggle with food cravings every time they go into the kitchen, so I recommend they do their best to avoid the kitchen if possible. This is especially important the first time or two that you fast. After a while, you develop a mental resilience that helps you to overcome this urge much easier.
If you cannot avoid the kitchen, then make a nice herbal tea or get some water available and be sure to drink while preparing the food. The water will help you reduce hunger and cravings and desires to eat.
What Can You Eat
A water fast is true to its name: It’s a fast during which all food and drink except water are restricted. That means no coffee, no tea, no alcohol, no zero-calorie sports drinks, or any other beverage. This also means no food.
Water fasts typically last 2472 hours, but medically supervised water fasts may last up to 40 days. For your safety, you should not try to fast without medical clearance and supervision.
Many popular cleanses are modeled after water fasting, such as the Master Cleanse, during which you drink a spicy lemonade concoction for 1040 days. Most people embark on a water fast or similar regimen for the purported health benefits, which are mostly anecdotal.
All other foods and liquids
Don’t Miss: Is Fasting Good For Your Heart
Common Questions About Fasting For 3 Days
Here are a few frequently asked questions that we were asked while broadcasting our fasting journey on our page. Have more? Please reference our fasting page or comment below and well get them answered.
Is there anyone who shouldnt fast?
Men and women have been fasting for millennia for health and religious reasons. Both men and women see similarly great results when fasting, yet there are a few groups who are not recommended to fast by doctors.
Pregnant women and breastfeeding mothers are not recommended to fast, as their mineral intake requirements are higher for themselves and their babies.
Additionally, anyone with a history of anorexia or who is malnourished should avoid fasting as well.
Finally, people on medication, particularly type 2 diabetics on insulin or blood sugar medicines, should first consult with their doctors to modify the medicine dosages during the fasting period.
For people who take daily medicine with food, consider a 24-hour fast instead so that the medicine can be taken along with your one daily meal.
Will I lose muscle if I fast?
No, studies show that muscle mass will not be depleted when exercise and workouts are maintained.
In fact, weight lifters were some of the first athletes to experiment with fasting and timed eating to reduce body fat and increase muscle mass.
During fasting, human growth hormone levels can more than double, which preserves muscle and strength. Our bodies are smart enough to know that fat burns before muscle.
My Experience Water Fasting
So just last week I completed my second water fast, it was seven days long. And no, it wont be my last one. Besides the health benefits, Ive experienced some amazing spiritual and mindful benefits too that I obviously want to share with you guys.
Overall, my mentality towards food changed. Even though Ive had a healthy lifestyle and have been eating quite clean for the last 6 years or so, it still changed the way I see food in a positive way.
Water fasting definitely highlights your attachments to food and flavors so it really helped me to see how much my cravings were in my head and not actually physiologically necessary. It really helped me to have a better understanding of my mind and my thought processes when it comes to food.
On top of that, you really learn to appreciate food more. Even simple things like carrots have a magnificent flavor when you havent eaten in a week. Trust me, when you reintroduce foods after a fast, it will blow your mind.
It also really helped me feel more in tune with my body, clear my head and feel a greater sense of joy and fulfillment in general. Theres such thing as a fasting high and, let me tell you, its totally awesome.
I learned that my mind is more powerful than my body. I learned that I could not only control my thoughts more, but that I had more awareness about them as well.
It was like a mental high similar to the feeling you get after youve just accomplished something that was really tough, except it lasted all day.
You May Like: How To Start Intermittent Fasting For Beginners
Is It Also Good For People Who Are Within A Normal Weight Range
ADF is not only beneficial for weight loss, but it can also offer health benefits for those who dont have obesity.
A 3-week study analyzed individuals with average weight following a strict ADF diet with zero calories on fasting days.
The researchers found that it resulted in increased fat burning, decreased fasting insulin, and a 4% decrease in fat mass .
However, hunger levels remained quite high throughout the study.
They speculated whether a modified ADF diet with one small meal on fasting days might be more tolerable for people who dont have obesity.
Another controlled study involved individuals with overweight and average weight.
It showed that following an ADF diet for 12 weeks reduced fat mass and produced favorable changes in risk factors for heart disease .
That said, ADF generally provides much fewer calories than you need to maintain weight, which is the reason you ultimately lose weight.
If youre not looking to lose weight or fat mass, or have average weight to begin with, other dietary methods will probably suit you better.
Alternate-day fasting increases fat burning and reduces risk factors for heart disease in people with average weight.
Theres no general rule regarding what you should eat or drink on fasting days, except that your total calorie intake shouldnt exceed around 500 calories.
Its best to drink low calorie or calorie-free drinks on fasting days, such as:
Here are a few examples of meals that are suitable for fasting days:
How I Did 40 And 21 Days Of Water Fasting And Some Of My Insightswater Diet: I Did Not Eat Anything For Forty Days By Hasan Ozalp
About five years ago, I completed a 40 Days Water Diet, and now recently, I just completed 21 days of Water Fasting. I practiced eating nothing but drinking water only for 40 days and then 21 days . This article is not written as my recommendation for others to do 40 or 21 straight days of a water-only diet simply, I share my humble personal experience and knowledge. You can take what you like, leave what you don’t like. In this article, I have compiled the stages of 40 days water-only diet and my practices.
Not eating meat for forty consecutive days would waste away, whereas eating meat for 40 consecutive days may harden the heart.
Ali ibn Abi Talib reportedly said that not eating meat for forty consecutive days would waste away, whereas eating meat for 40 consecutive days also hardens the heart. In other words, one should moderate the intake of meat and at the same time not be a vegan for a long time. If you are a vegan, please stop for your nature’s sake and start eating meat at least once a month, and not eating any animal protein may also be the reason for the built-up anger and tension. I believe that consuming as I please, such as meats, vegetables, and fruits, is the natural way to go as long as it is not processed and no sugar or additive added to them.
So be the Crazy One, go that extra mile, and be a better self.
As Joe Budded’s lyric says: Pump p-p pump pump p-pump p-pump. Pump p-p pump pump it up We gon’ do it like
Tough Stage, First Couple of Days
Don’t Miss: What Do I Eat When Intermittent Fasting
What Do You Eat When Fasting In The Bible
When you first start to look into this youll quickly come upon the Daniel Diet.
The Daniel Diet, as the name implies, was inspired by the prophet Daniel in the Bible. It has quickly become popular within the United States in order to help people on their journey to healthier eating and growing spiritually.
In the Bible youll find 2 scriptures that inform us that Daniel fasted twice.
When he first fasted he ate only vegetables and water.
During the second fast he stopped eating meat, wine and other rich foods.
Many churches across the US are encouraging their people to participate in fasting for their own spiritual growth and for a healthier lifestyle.
Do keep in mind that this type of fast can be challenging as it does change ones diet quite noticeably. People on the Daniel Diet can draw strength and support from others who are also on the diet.
Always do your own due diligence before carrying out a fast.
Why Does It Occur
Food deprivation changes the way your body metabolizes nutrients. For example, insulin is a hormone that breaks down glucose from carbohydrates. When carbohydrate consumption is significantly reduced, insulin secretion slows.
In the absence of carbohydrates, the body turns to stored fats and proteins as sources of energy. Over time, this change can deplete electrolyte stores. Phosphate, an electrolyte that helps your cells convert glucose into energy, is often affected.
When food is reintroduced, theres an abrupt shift from fat metabolism back to carbohydrate metabolism. This causes insulin secretion to increase.
Cells need electrolytes like phosphate to convert glucose to energy, but phosphate is in short supply. This leads to another condition called hypophosphatemia .
Hypophosphatemia is a common feature of refeeding syndrome. Other metabolic changes can also occur. These include:
- abnormal sodium and fluid levels
- changes in fat, glucose, or protein metabolism
- thiamine deficiency
- You have a body mass index under 16.
- Youve lost more than 15 percent of your body weight in the past 3 to 6 months.
- Youve consumed little to no food, or well below the calories needed to sustain normal processes in the body, for the past 10 or more consecutive days.
- A blood test has revealed your serum phosphate, potassium, or magnesium levels are low.
You may also be at risk if two or more of the following statements apply to you:
- have anorexia nervosa
Water Fasting Is A Healthy Habit
Drinking water is necessary to keep bodily functions running smoothly, while water fasting promotes certain benefits for our organism. To enjoy these advantages, all you need to do is drink water before eating anything in the morning . If you wait a bit to eat or drink anything else, then youll be water fasting and enjoying every benefit it provides.
Water fasting activates the metabolism and gets it ready for the rest of the day. Having access to a source of water to drink first thing in the morning and during the rest of the day will guarantee a correct hydration.
Some of the benefits of water fasting that can be listed include:
How Much Water Should You Drink In A Day
Some surveys suggest that while about 20 percent of our body water level comes from food , the remainder comes from liquids. Nevertheless, keep in mind that celery, watermelon, soups etc. quench your thirst, fill you up and deliver vital nutrients. This is why a higher intake of fresh fruit and vegetables equals a higher intake of water.
The body needs water for most of its functions. However, we are always involved in activities that make our bodies lose water. We lose water through our breathing, perspiration, urine, and bowel movement. In short, every metabolic reaction in the body leads to the loss of water. Since the body is made up of water, any loss of it needs to be replaced as often as possible for the body to keep functioning correctly. This is one of the reasons why it is usually encouraged to stay hydrated even if a person is fasting.
You May Like: How Fast Can I Lose Weight With Intermittent Fasting
What Is The Water Fasting Diet
Many types of research on animals like rats and mice show that fasting is not only helpful in protecting against diseases like diabetes but can also be a factor in delaying aging. Water fast should be a planned activity and should be performed with the consultation of your health care expert.
Conditions in which you should avoid water fasting are:
- Low blood sugar levels
- Any other major medical condition
Health Benefits Of Water Fasting
Water fasting has various health benefits, including:
- Lowers blood pressure
- Heals old injuries and illness
- Reduction of oxidative stress
- It also helps destroy cancer cells from your body as they also starve due to lack of sugar
- Water fasting also results in Autophagy, which is the process of cleaning of old cells and building new cells.
- Fat loss
- Losing weight
You May Like: How Much Weight Will I Lose Intermittent Fasting
Why Try Water Fasting
While various types of fasting have recently become trendy, the practice actually dates all the way back to early humans. Unlike in our modern-day society, historically, food was scarce. Fasting was the norm and our bodies have been evolutionarily programmed to handle long bouts without food. Of course, we no longer have to endure long periods of time without food, but our genes havent changed much. Some medical experts believe that our current round-the-clock eating patterns may be contributing to chronic disease and that fasting may be the key to treating and prevent chronic disease.
In animals, prolonged fasting has been shown to prevent and reduce cancer incidence, diminish the negative side effects of chemotherapy, and increase lifespan.
During prolonged fasting, usually 72 hours or more, a process known as autophagy is believed to occur. Autophagy is the bodys cellular recycling process in which it breaks down damaged and dysfunctional proteins and other cellular components. Prolonged fasting is one way to induce this, though we dont know exactly how long this takes in humans. Exercise has also been shown to induce autophagy in both humans and animals.
Don’t Exercise For Weight Loss
It’s widely known that exercise and weight loss go hand in hand, right?
So why not do some light exercise to boost your water fasting results, especially if you start feeling that “energy high” after a couple of days?
The problem is, research has shown that if you exercise during a water fast you will destroy your lean body mass at an alarmingly accelerated pace!
And this is true, even if you “only” do light/moderate exercise.
You can find more details in my guide on water fasting ketosis, or more precisely in the part that talks about the consequences of exercising in ketotis).
The bottom line is, you don’t need to lie in bed all day while you’re doing a water fast.
Just do your best to avoid any activities that raise your heart rate, make you start breathing heavily, or require a lot of energy to perform
So things like heavy work, weight lifting, or basically any kind of sports.
And while this wasn’t exactly a tip that can boost your water fasting results, it’s even more important you understand what you’re NOT supposed to do.
Let’s move on to taking a look at what science has to say about how much lean body mass you can lose during water fasting.
Don’t Miss: Is Fasting In The Morning Good For Weight Loss
What Are The Possible Side Effects
There can be a number of possible side effects of intermittent fasting.40 Heres what to do if you encounter them:
- Hunger is the most common side effect of intermittent fasting. This may be less of an issue if youre already on a keto or low-carb, higher-fat diet.41Learn more
- Constipation is common. Less going in means less going out. However, keep in mind this is a normal response to eating less. It is not a concern and shouldnt require treatment unless you experience significant bloating or abdominal discomfort. Standard laxatives or magnesium supplements can be used, if needed.
- Headaches are common and tend to disappear after the first few times on fasts.42 Taking some extra salt often helps mitigate such headaches.43
- Mineral water may help if your stomach tends to gurgle.
- Other possible side effects include dizziness, heartburn and muscle cramps. Learn more
A more serious side effect is the refeeding syndrome. Fortunately, this is rare and generally only happens with extended fasts when one is undernourished.44
Since most of these side effects are manageable, they do not mean you have to stop your fast. However, if you truly feel unwell, are excessively dizzy, profoundly weak or have other severe symptoms, then you should break your fast.
Just remember to go slowly when you break it and prioritize fluids and salt . And of course, if the symptoms persist, see your doctor immediately.