48 hour fast is a great routine to follow, in 48 hour fast you will fast continuously for 48 hours which can be done 1 or 2 times a week. Studies shown that 48 hour fast provides multiple benefits to human body.
What is 48 hour fast?
In simple words, a person needs to fast for 2 days in a row. Which means for 48 hours, person abstains from eating any food. However, a person can have low-calorie drinks like water, coffee, tea with no sugar or sweetener.
Fasting often confused with starvation, but both are the different things for the body. Starvation happens due to the scarcity of food whereas in fasting person do not eat even if food is available. The body reacts differently in both situations.
48 hour fast is bit intensive dietary management protocol, blood sugar levels, and insulin levels may drop below normal. If you are taking medication please consult your doctor before starting 48 hour fast.
How to do 48 hour fast?
To follow any kind of fasting routine, identify low-stress days of the week. For doing 48 hour fast identify 2 consecutive days of less stress.
- Have dinner and don’t eat anything for the next 48 hours.
- Skip breakfast, lunch, and dinner of the first day. Go to sleep hungry.
- Wake up hungry on the second day of fast. Don’t eat breakfast and lunch have nice fulfilling dinner in the evening.
- You can replace dinner with lunch or breakfast, just make sure you are not eating anything for the next 48 hours.
Drink plenty of plain water. Drink coffee or tea as much as you wish without sugar.
You can follow this routine 1 or 2 times a week as per your convenience.
On non-fasting days consume meals with low carbohydrates and high in fats, mostly eat organic food, and avoid processed or pre-prepared food as much possible.
48 hour fast benefits
It’s simple to follow
When you want to lose weight by traditional way of calorie restricted diet, it’s a very complicated diet. Rules about what to eat? What not to eat? How much to eat? .
In Fasting, you just need to follow one rule not eat anything during the fasting period and can drink as much as fasting fluids. One doesn’t need to think much while fasting and one can also combine fasting with another diet like ketogenic or paleo on non-fasting days to get maximum benefits.
Induces weight and body fat loss
The most visible benefit of 48 hour fast is weight and fat loss. A person on an average can lose 2 pounds (approx. 1 KG) per day in fasting. In 48 hour fast person can lose 4-5 pounds (approx. 2-3 KG) of weight.
Most of the weight loss occurred is water loss. Body needs a lot of water to digest food, in absence of food body excretes this excess water out, in form of urine.
Fat loss will be around 20% to 30 % of total weight loss, which means around 80-120 grams of fat loss for every pound of weight loss.
48 hour cleanse
48 hour fast helps with weight loss, but there are other benefits also. Fasting is beneficial in cleansing or detoxifying body. Including “autophagy” cellular cleansing process [Study 7,8,9]. “Lipolysis “(fat-burning), anti-aging effects [Study 10,11,12 ], and neurological benefits [Study 13,14,15].
48 hour fast helps to keep your body and brain younger by speeding up the cleansing process. A person doing fasting experience increased mental clarity.
Controlling and reversing Type 2 diabetes
Type 2 diabetes is caused by insulin resistance, which means more and more insulin required by the body to control the same amount of blood sugar levels.
Fasting reduces blood sugar levels immediately, which means no or very less insulin secretion for the fasting period. In absence of insulin, cells become more receptive to insulin and hence results in increased insulin sensitivity. [Study 16,17]
As body’s natural ability to control blood sugar level becomes normal, type 2 diabetes can be reversed.[Study 18]
Fasting provides various other benefits like Lowers blood sugar levels , Increases energy, Improves fat-burning, Lowers blood cholesterol, Prevents Alzheimer’s disease, Extends life Reverses aging process Decreases inflammation.
Read more about benefits here.
What to eat on fasting and nonfasting days?
Avoid eating anything in fasting period, drink plenty of fluids like plain water, tea, coffee without sugar. More info here.
There are no fixed guidelines about what to eat on non-fasting days.
You can follow high fat or high protein diets on normal days.
Eat plenty of vegetable with less meat to get maximum benefits from fasting.
What Is dry fasting, is it safe?
Fasting did without any fluid intake like water is called dry fasting, various religion have dry fasting in practice.
I would not recommend dry fasting, because it doesn’t provide any extra benefits over the water of fluid fasting. In fact, dry fasting can be difficult and dangerous to the human body due to the scarcity of fluids. Water is very important for various cellular processes.
Who should not do 48 hour fast?
- If you feel dizzy or shaky you should stop fasting immediately.
- A person on any kind of medication should not do fasting without consulting doctor.
- Pregnant or breastfeeding woman or children under the age of 18 should not do fasting.
- A malnourished person should also avoid fasting.
- Couples who are trying for a baby should also avoid fasting.
- Studies recorded that fasting may not be as much beneficial for a woman compared to men.
48 hour fast is the best way to lose weight, cleanse body, and improve metabolic rate.
48 hour fast is easier to follow compared to conventional diets.
If you want to improve overall health with much fewer efforts one should try 48 hour fasting.