A Complete Beginner’s Guide to the 48-Hour Fast
Research demonstrates the risks associated with excess weight. People are adopting various weight loss methods with concern over their weight. Before adopting the methods, you have to assess whether it’s suitable for you. Intermittent fasting has gained popularity recently due to claims that it can help people lose weight. The longest period of time for which intermittent fasting is typically used is 48 hours. We shall give you an insight into the method, benefits, and effects of practicing a 48-hour fast.
What is The 48-Hour Fast?
The 48-hour fast is a period during which you refrain from eating for 48 hours. In this intermittent fasting type, you can drink calorie-free beverages throughout the day. It helps you stay hydrated and replenish your electrolytes. The 48-hour fasting is severe. And so, not everyone may adhere to it. This fasting calorie restriction diet entails alternating between eating and fasting periods that provide your digestive system with a few windows of rest.
During this fast, your body draws energy from stored fat. The 48-hour fast is a type of intermittent fast that leads your body to ketosis, which is a process of using fat storage for fuel instead of glucose.
How to Do The 48-Hour Fast?
You can begin your fast after dinner on the first day and extend it till dinner on the third day. The method is simple to follow since it involves refraining from eating food for 48 hours. You can consume calorie-deficit beverages like water, black tea, and coffee while fasting. This is essential for your health because your body needs to remain hydrated for a healthy metabolism. You can also take a mineral supplement to regulate your body’s nutrients. It is important to break your fast with a portion of light food.
The 48-hour fast can be followed twice a month. You can try fasting for a day before beginning with a 48-hour fast. This helps you find how your body responds to its effects. If your body shows any kind of adverse discomfort, it is advisable to check with your doctor before proceeding further.
How to Break The 48-Hour Fast?
When you have completed your 48-hour fasting for the first time, you may want to overeat and consume more calories. You have to stay in control and avoid binge eating since your body may require time to adjust to the change. Excess food intake during this time may overstimulate your gut and lead to symptoms like nausea, diarrhea, and bloating. It would be best if you gradually reintroduced tiny amounts of food to avoid that. Breaking the fast with nuts is a helpful option. It’s crucial to gradually ease into eating after a two-day fast.
Then, you can eat a lighter meal and slowly increase the portion size. To increase the efficiency of this 48-hour fasting, you need to be cautious of the calorie intake on non-fasting days. Following a regular eating pattern that involves less calorie consumption helps to prevent overeating.
While the 48-hour fasting assists you in losing weight, it is not suitable for everyone. Pregnant women, lactating mothers, and people with eating disorders should avoid this fasting. Similarly, people with diabetes and lower blood pressure are not suitable for this fasting. If you are under any medication, it is advisable to consult your healthcare practitioner before starting the fast.
Does It Work for Weight Loss?
When you decide to lose weight, you have to begin by regulating your calorie intake since it mainly affects your weight. The 48-hour fast requires you to skip eating food. Thus, it reduces your calorie consumption and helps you lose weight. According to a review of research published in the journal Behavioral Sciences, intermittent fasting in overweight and obese individuals results in identical short-term weight loss outcomes as conventional continuous calorie restriction.
Additionally, studies have indicated that fasting raises metabolic rate, which aids in weight loss. The 48-hour fast is found to improve your insulin sensitivity and combat inflammation. Thus, it promotes weight loss by reducing calorie intake.
Health Benefits of The 48-Hour Fast
The 48-hour fast is a type of intermittent fasting that is found to help with digestion in addition to many health benefits. We shall look in detail at the major health benefits of this fasting.
Improve Cellular Repair
The 48-hour fasting improves cellular repair and slows the aging of cells. Your body naturally replenishes its cell population through cellular repair. It could slow down the aging of tissues while preventing disease. By fasting, you can activate autophagy, a process that recycles aging and damaged cell components. The 48-hour fast delays tissue aging.
Enhances Insulin Sensitivity and Blood Glucose Levels
During a 48-hour fast, there will be a reduction in insulin levels. This enables your body to burn mostly fat for energy, increasing the amount of usable body fat you have stored. The 48-hour fast improves insulin sensitivity and regulates your blood sugar levels. When your blood glucose is modulated, it helps to lose weight.
Fasting is shown to reduce inflammatory markers by lowering oxidative stress in the cells in your body. According to research, fasting can reduce a certain type of cell linked to inflammation.
This 48-hour fasting helps in better digestion and enhanced brain function. Fasting is said to be able to lower asthma, rheumatoid arthritis, obesity, hypertension, and other conditions.
Side Effects of The 48-Hour Fast
When you are fasting for the first time, you may feel drowsiness after the first 24 hours. The reason for this is that your body begins to burn stored carbs for energy. The primary problems in fasting are dehydration and lack of nutrients.
This is why we need to balance our electrolytes by drinking sufficient amounts of water or any zero-calorie beverages. Some of the side effects associated with this fasting are hunger, insomnia, fatigue, and dizziness. To prevent these effects, you have to stay hydrated and keep yourself engaged in any activities.
The Bottom Line
The 48-hour fast may seem hard for some people in the beginning. Thus, it is advisable to consult your physician to check whether it is suitable for you. Then, you can try shorter durations of fasting to observe your body’s reaction. You can extend it to 48 days after your body adapts to shorter-duration fasting.
This 48-hour fasting provides you with many health benefits, including weight loss. If you keep your body hydrated and follow healthy eating habits on non-fasting days, then you can lose a significant amount of weight through this 48-hour fasting.
When you fast for 48 hours, your body will eventually enter into ketosis. Your body begins to burn fat for energy instead of glucose. Thus, it promotes weight loss. Since the 48-hour fast is a kind of intermittent fast, your body is more likely to enter into this ketogenic state.
You can exercise during your 48-hour fasting. But you have to be cautious about your workout routine and intensity. Light exercises can help you lose weight during this 48-hour fasting.