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48-hour and 72-hour Fast: Science-backed Health Benefits of Fasting

Defined as the abstinence from food for a fixed period, fasting has been linked to several health benefits, including weight loss and better brain function. There are many ways to fast, and most common types are practiced over 24 to 72 hours.

Despite its recent surge in popularity, fasting is an ancient practice that people in many cultures have been practicing for years. Fasting for over 24 hours allows the body to better detox and cleanse. Also, it gives time to the organs to rest.

Intermittent fasting, which includes 12 to 18 hours between meals, offers health benefits like weight loss and increased insulin sensitivity. On the other hand, prolonged fasting practices like a 48-hour fast and 72-hour fast can offer long-term results.

48-Hour Fasting: Overview, How to Do, and Health Benefits

It is the long-duration fast that is commonly practiced with intermittent fasting. Although it sounds simple, you need to restrict yourself from eating for two days, which is challenging to perform.

An effective trick to do 48-hour fasting is to begin after dinner on the first day and have dinner on the third day.

Contrary to popular belief, you can have water and zero-calorie fluids during the fasting period.

Benefits of 48-Hour Fasting

Several studies in the recent past have examined the health benefits of prolonged fasting. They include:

  • Reduced Inflammation

Chronic inflammation can result in heart disease, cancer, and other deadly diseases. Fasting for 24 hours or more can help lower inflammation. When you do not eat anything for several hours, oxidative

stress in your body’s cells is reduced, which leads to reduced inflammation.

  • Weight Loss

If you want to shed some extra pounds, then fasting can help you. According to a study, fasting is an effective strategy to lose weight. A 48-hour fast at least once in a month can reduce calorie intake by around 8,000 calories per month.

  • Improved Blood Sugar Levels

A study, which included 10 patients of type 2 diabetes, discovered that fasting between 12 and 72 hours improved blood sugar level after one fast.

72-Hour Fasting: Overview, How to Do, and Health Benefits

Fasting for three days gives your body a 2-day cleanse and several additional benefits. You may wonder why to choose 72-hour fasting over 48 hours.

As per studies, Human Growth Hormone levels take off around the 72-hour mark, and the increase can be as huge as 300%. Also, you need more than two days to get rid of your cravings.

For 72-hour fasting, you must have a non-calorie appetite management strategy. Keep sparkling water, coffee, and tea with you to ensure that you feel great during the fasting period.

Benefits of 72-Hour Fasting

In addition to benefits of 48-hour fasting, there are some additional advantages that a 72-hour fast offers. They include:

  • Improved Insulin Sensitivity

Insulin is known for storing fats, carbs, and protein. During a fast for over 24 hours, glycogen is consumed, and the levels of insulin are reduced. This makes your body use the stored fat. Prolonged fasting improves insulin sensitivity that allows the body to move blood sugar more efficiently.

  • Control Over Sweet Tooth

As discussed earlier, a prolonged fasting period can help you get rid of your cravings. The technique results in the complete annihilation of your sweet tooth.

The Bottom Line

A 48-hour and 72-hour fast can help you lose weight, control your cravings, and live a healthy life. To reap these benefits, you need to practice fasting in the right way. When you approach fasting carefully, it becomes an integral part of your healthy lifestyle.

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