Losing weight is a slow process. So isn’t it funny that one of the most effective ways to lose weight is by fasting? Jokes apart, fasting has been one of the best ways to lose weight for centuries.
If done correctly, it improves your body and mind with many other health benefits. The most common fasting window among the many options is a 72 hour fast. Continue reading to learn how this approach can help you live a better life.
What is a 72-Hour Fast?
This fast is pretty much what it sounds like – not eating for 3 whole days. This makes your body undergo metabolic changes during the extended fasting window.
One of the benefits of a 72-hour fast is how it pushes your body to stop using glucose as a primary energy source. Your body begins tapping into stored fat reserves and nutrients. This process is called ketosis and can help you lose weight by using the fat already present in your body.
What Happens During the 72 Hours?
Let’s break down what happens during your fasting time. This will help you determine the 72-hour fast results you can see in your body.
Hour 1-24: The Metabolic Shift
The body runs out of glycogen reserves on the first day of fasting. Your muscles and liver are filled with glucose that gets drained when you fast. This makes your body break down its fat reserves to make ketones (molecules that offer alternative energy sources).
Hour 24-48: Autophagy and Cellular Repair
Now we are on the second day of your fast. This is when your body goes through autophagy. During this step, your body will enter a natural mechanism for cellular repair.
Autophagy means “self-eating” in a very literal sense. It is when your body recycles its damaged cellular components for regeneration. Your cellular health is improved and various potential diseases can be prevented during this stage.
Hour 48-72: Deepening Ketosis and Cognitive Clarity
In the final stretch, your body continues to deepen its state of ketosis. As ketone levels rise, many individuals notice benefits such as enhanced mental clarity and focus. This cognitive boost is attributed to the brain’s utilization of ketones as an energy source. It offers a contrast to the fluctuations in energy levels associated with traditional glucose metabolism.
Potential Benefits of Fasting
If you are on board with how fasting works, you can try it for yourself! But before that, it’s time to explore the benefits of a 72-hour fast. What happens at the end of your fasting time and how will your overall health be affected?
For starters, you will notice weight loss and better metabolic health. The reduced glycogen levels will result in fat burning to produce nutrients. This also has a direct impact on your insulin sensitivity and longevity of life.
This is because diseases and health concerns such as neurodegenerative disorders are prevented. You will also notice improved mental clarity, focus, and heightened cognitive function during and after extended fasting periods. Finally, you can reduce arthritis, cardiovascular diseases, and inflammation.
Considerations and Precautions
Before embarking on any type of fasting, individuals with pre-existing health conditions, such as diabetes, cardiovascular issues, or eating disorders, should consult with healthcare professionals to ensure the fasting approach aligns with their health needs.
Staying well-hydrated is essential during any fast irrespective of the fasting duration and intended results. It is also important to start slow and small – don’t start fasting all of a sudden and subject your body to a sudden lack of nutrients.
The idea is to ease your way into the new routine by slowly familiarizing your body with the fasting windows. Start with easily digestible foods, such as fruits or vegetables, and gradually reintroduce more substantial meals to avoid digestive discomfort.
Conclusion
The 72-hour fast presents a fascinating approach to fasting for those seeking more extended periods of dietary restriction. While potential benefits are evident, individuals should approach this fasting strategy with caution, especially those with underlying health conditions.
When done mindfully and with attention to your health needs, the 72-hour fast results can be a powerful tool. Be sure to consult with your healthcare provider before trying to unlock your body’s potential for healing.
