What To Eat After Fasting For 3 Days
It is quite tempting to attempt breaking a water fast by eating a huge meal however, this is not recommended. It is advisable to break your fasting diet for 3 days by having some fruit, a smoothie, or a small meal. Consuming a large meal or huge amounts of food may lead to stomach ache, discomfort, and nausea.
In some rare cases, consuming large amounts of food may lead to refeeding syndrome. Refeeding is the process of reintroducing food after a period of malnourishment or starvation. On the other hand, refeeding syndrome is a potentially fatal condition caused by fatal shifts in fluids and electrolytes in malnutrition patients.
These shifts result from hormonal and metabolic changes and may cause serious clinical complications . People who are at a high risk of refeeding syndrome include:
Who Should Not Try A Fasting Diet For 3 Days
While fasting for 3 days is relatively safe for most people, it can be quite dangerous for some people. These exceptions include :
- Patients with diabetes, as it can lead to dangerous dips and spikes in blood sugar.
- Pregnant women, new moms, or breastfeeding women.
- Anyone who is ill, under medication, or suffers from uncontrollable migraines.
- Older adults, children, or teenagers.
- People with heart problems.
- People with eating disorders. Fasting has been linked to an increased risk of binge eating and bulimic pathology . The risk of triggering such disorders gets worse with anyone with an existing eating disorder.
The Backstory On Intermittent Fasting
IF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosleys TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrisons book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fungs 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.
As a lifestyle-leaning research doctor, I needed to understand the science. The Obesity Code seemed the most evidence-based summary resource, and I loved it. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for Gods sake, stop snacking. Check, check, check, I agree. The only part that was still questionable in my mind was the intermittent fasting part.
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Consider Prescription Water Pills
Prescription diuretics and water pills are sometimes used to treat excess water retention .
They work by activating your kidneys to flush out excess water and salt through urine.
These diuretic pills are often prescribed to those with heart or lung issues and to help with blood pressure, prevent fluid buildup and reduce swelling.
Its important to note the difference between prescription diuretics and over-the-counter or online water pills.
Prescription pills have been clinically tested for long-term safety, whereas over-the-counter pills may lack clinical research and have not always been tested for safety.
Either type may help combat medically diagnosed edema or excess water weight.
Speak to your doctor before trying these.
Summary When looking into diuretic medication or pills, consult with a medical practitioner and take prescribed drugs under supervision.
Preparing Your Body Ahead Of Time:
I find that building your fasting fitness through intermittent fasting is one of the best daily activities you can do to improve your health and then periodically undergoing an extended water fast is a fantastic health improvement and maintenance approach to take into life.
There can be a lot of discomfort when you first begin fasting as your body has to make a lot of metabolic adaptations and we are so emotionally and neurologically driven to feed. Many people have physical and emotional addictions to food and this can be very challenging to deal with in the early phases of fasting.
There are certain things you should do to prepare your mind and body for the fast so you can have the best experience possible. You can read about those things in the graphic below and in more detail in this article.
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Benefits & Negatives Of A 3 Day Water Fast
Im only six days out, so I cant give you more details on how I feel after this. However, I did want to talk about some of the benefits I felt and some of the negatives I experienced. The biggest benefit for me was getting rid of all that water weight I was carrying around after my trip to NYC. My clothes felt better, I felt lighter, and my digestion improved. The other major benefit was when I started eating, food tasted so much better. I gave my body a break, and after only three days, I remembered how fantastic foods taste. Steamed broccoli, with nothing on it, tastes great. Tilapia with a little bit of seasoning, is really fantastic. I personally appreciated these whole foods a lot more after taking a break from all the junk.
One interesting thing that happened the first feeding day . I mentioned I went to Starbucks and had an iced coffee. I usually use two artificial sweeteners in a venti sized coffee. When I tried to drink it, it tasted horrible to me. It wasnt the coffee, which I love, it was the artificial sweetener. I simply couldnt drink it and I asked them to replace it with a new version without any sweetener. Its amazing to me that my go-to drink suddenly tasted disgusting.
Healthy Alternatives To Fasting For 3 Days
If your goal is to achieve all the weight loss benefits of fasting for 3 days and you want to avoid any negative side effects that are associated with fasting for 3 days, then you should try following a balanced diet that creates a caloric deficit. Since fasting for 3 days results vary from 2 to 3 pounds, you can follow any of the following healthy diets, creating a caloric deficit of 500-1000 calories a day. This will provide you with the same outcome in 1,5-2 weeks, only this result will be healthier and more sustainable. So, here are the most popular weight loss diets that are backed up by science and medical specialists:
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How To Break The Fast:
My general rule on breaking an extended water fast is to add up the amount of days you fasted and divide by 2. Give yourself that many days before adding back harder to digest foods such as raw veggies, meat and eggs.
The first meal when you break your fast should be a protein shake with high quality ingredients, possibly bone broth or vegetable broth and a fermented drink like coconut water kefir. Here is a helpful infographic to guide you.
Fasting While Working & Working Out While Fasting
When Brendon and I did our water fast we aimed to fast for 72 hours. Consuming nothing but water, tea and black coffee for three days. We had our last meal on Monday evening and then we didnt eat again until Thursday evening. During this time we also:
- Worked three full days
- Went to the gym three times
- Walked up the Rapaki Track at Otautahis Port Hills
- Attended a Bikram Yoga session at Flow Hot Yoga Christchurch
- Ran around Hagley Park, Otautahis largest park
All while not eating. This is not exactly necessary, but we wanted to highlight the fact that we do not always need to eat to operate. Our body stores energy for us to use in these times, however, we never have access to this stored energy because we keep topping up our fuel tank with food.
As a matter of fact, one of the most surprising outcomes of the fast is how much more focused you are, and how much work you can get done when youre not having to prepare and consume a meal three times a day. Your body is the most complicated and intelligent machine that we have ever discovered. Youre not going to fall over and die if you dont eat for 12 hours – Im not sure how we would have made it this far otherwise. Especially when we have so much energy stored around our body.
My favourite part its so simple! Just drink water and dont eat I dare ya!!
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Supplements To Support The Body
High stress can be balanced with Cortisol Defense and the unsweetened version of the Brain Calm Magnesium. If for some reason, your body has had a lot of trouble producing ketones due to stress and metabolic damage then using the Keto Edge would be really key.
For constipation, I use the Oxy Powder to flush the system and cleanse the bowels. You will need to drink a good amount of water and replenish minerals by taking a small pinch of salt two to three times a day.
For systemic toxins in the blood stream, I use the BioActive Carbon BioTox to bind and move these out of the body. The oxidative stress that toxins can cause will be neutralized by molecular hydrogen or glutathione. I like the Echo H2 tablets or Super Glutathione. The combination of these supplements can help you get the most cleansing and comfortable experience on your fast.
Days Thirteen Fourteen //
Having that *holy deliciousness* WATERMELON CELERY JUICE on Day Eleven was LIFE, so you can imagine that having FRUIT FOR BREAKFAST on Day Thirteen was the ULTIMATE THRILL. I dreamed for days on end of drowning my fruit in cinnamon, so thats exactly what I did. In this bowl was papaya , berries, grapes, and a mango. It took me about an hour to eat and I savored EVERY LAST BITE.
As far as the re-feeding process, I was on raw foods for my first day back on solid food. The next day, I had raw foods plus some steamed veggies and squash. The next day, I had all of those plus some cooked potato and cooked grains . The NEXT day all of that plus legumes!
It was a wild ride getting to eat all of those nutritious foods again! My body was so, so happy. And it was pretty amazing to see that I digested all of it extremely well, gained back only a couple of healthy pounds of water-weight from having nutrients in my bod, and my palette was overall refreshed in the best way. After a fast, its like introducing a baby to foods for the first time. You dont crave sugar or salt or the things you would pre-fast. Everything is in a healthy and good place.
I will be getting my fibroid checked in the next few weeks, and I am DYING to see whether it has shrunk. If it HAS, I will certainly be going back to True North for another 10-ish day fast later this summer to continue to shrinking it. I am very dedicated.
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Days 1 & : The Beginnings Of Hazy Days
The first two days were going to be the most difficult since this was something totally new to my body. I felt incredibly hungry almost as if I had missed several breakfasts, lunches and dinners all put together. My energy level dropped and my mood left not much to be desired. I was increasingly irritated and my patience was wearing thin. What was happening to my body at this stage it went into battery save mode which means that my metabolic rate became more efficient in addition my body was using less energy.
It helped to know that Id feel better soon but at the same time I cant say that these first days didnt have their advantages. First of all I was exercising my willpower and doing this successfully it made me feel very proud of myself. Also I knew that there was a process of cleansing and detoxing going on somewhere in my body. These first days were also beneficial for my heart.
Days 15 To : Feeling Proud Accomplished And Hitting The Home Run
When I got to the 15th day of my water fasting for weight loss I was incredibly proud of myself. I knew that very few people reached this stage I also knew that this was a period when I had to be immensely attentive to my condition and visit a doctor if I felt that something had gone wrong. Luckily I felt no different, in fact I felt light and active.
By the way many sites and blogs giving water fasting for weight loss tips recommend limiting physical activity for the period. Some of them went as far as to suggest taking some time off work but I couldnt afford this and so I went on with my normal life. I commuted by train every day, I worked 10 hours a day and I didnt even give up my gym routine. Naturally I tried to reduce the pressure on my heart by doing cardio that wasnt too intense but at the same time when I lifted weights I didnt notice that Id become weaker.
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What Are The Touted Health Benefits Of Water Fasting
As you may suspect, an aspiration to lose weight is a huge reason people try water fasting. People are tired of battling with their weight and are looking for the next best weight loss tool, which is one reason water fasting has become so hot, says Kristen Smith, RDN, an Atlanta-based spokesperson for the Academy of Nutrition and Dietetics.
Some people may even do it in hopes of treating health conditions, such as high blood pressure, type 2 diabetes, and heart disease, all of which can involve excess weight, Smith adds. And of course, other people may do a water fast for religious reasons or prior to a medical test such as a colonoscopy.
Water fasts are a buzzy topic in the holistic health world, but lets get one thing out of the way: Despite whatever youve read online suggesting otherwise, theres a lack of rigorous scientific evidence to support using this approach for weight loss, disease management, and the like. In fact, water fasts may pose serious health risks to certain people.
Taking a break from eating, however, can lower your blood pressure. In a past study, 174 people with high blood pressure underwent a water fast for 10 to 11 days on average, and by the end of that period, about 90 percent of participants had lowered their blood pressure to normal levels.
Days Water Fasting Plan For Weight Loss
To make sure that you get the most out of this fast, I have divided the fasting period into 3 phases. The first phase or the pre-fasting phase lasts for 2 days, allowing your body to consume less and less solid foods and making your body more comfortable with liquid only diet. The second phase or the water fasting phase is the toughest of all, but by the time you complete this phase, I assure you that you will feel like a new person. Drink neither less nor too much of water. Drinking less water can make you dehydrated and drinking more water can flush out all the salts from your body, which can prove to be fatal. Drink about 1-2 liters of water per day during the water fasting phase. The last phase of breaking the fast is crucial. You have to gradually re-introduce the solid foods or any other liquid food over a period of three days. Eating fruits and veggies in the first and third phases will provide your body with enough vitamins, minerals, and dietary fiber to survive the water fasting phase as well as for recuperating from the fast.
Here is a diet chart for all the three phases to help you get an idea about what to eat in the first and third phases. Take a look.
|1 glass warm milk|
Why This Works
Try not to shop for any meat so that you dont have to see it in the refrigerator! Buy lots of fruits and veggies instead. Take a break of 20-30 minutes before drinking the probiotic drink after breakfast.
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Days 8 1: Reaching Fasting High Happy Clear Mind And Feeling Cold
Sure fasting at this stage was kind of stressful but it was a good stress. One that was making my immune system stronger and more resilient they also say that when the effects of fasting add up at this stage, they encourage the healing processes in your body to speed up but I didnt have an opportunity to figure out if that was true.
Water Does More For The Body Than Just Quench Your Thirstit Might Even Help You Drop Some Pounds
This content is provided to Johns Hopkins employees through a partnership with WW.
Can drinking more water really lead to weight loss?
While no one’s saying you’ll wake up lighter simply by sipping water before bed , evidence supports the waterweight loss connection: After all, 60% of your body is composed of water, meaning that the clear, calorie-free liquid plays a role in just about every bodily function. The more hydrated you are, research suggests, the more efficiently your body works at tasks that range from thinking to burning body fat.
Science suggests that water can help with weight loss in a variety of ways. It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.
While countless factors, behaviors, and predispositions can affect your body weight, if your goal is long-term, moderate weight loss, making sure you’re hydrated could be a good place to begin.
Seven reasons drinking more water may help you lose weight:
1. Water may naturally suppress your appetite.
When you realize you’re hungry, your first impulse may be to find food. But eating may not be the answer. “Thirst, which is triggered by mild dehydration, is often mistaken for hunger by the brain,” says Melina Jampolis, an internist and board-certified physician nutrition specialist. “You may be able to by drinking water if you are, in fact, low in water not calories.”
4. Drinking water helps during exercise.
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