The idea of fasting seems daunting to many people, but it doesn't have to be. Fasting for a short period of time can have many benefits, including weight loss, improved mental clarity, and decreased inflammation.
Fasting for three days is a longer fasting period than most people are used to, but it is still a relatively safe length of time to fast. There are some risks associated with it, but as long as you are healthy and prepared, you can fast for three days without any major problems.
In this article, the BetterMe team will focus on the benefits, risks, and best practices of fasting for three days. By the end of this article, you'll have a better understanding of whether this type of fast is right for you, and how to safely do it if you would like to try it out.
Why Do People Fast?
There are many reasons why people choose to fast.
Religious/spiritual reasons - Fasting for religious or spiritual reasons is one of the most common reasons people fast.
Weight loss - Many people choose to fast in order to lose weight, as fasting can help you burn fat more quickly than normal.
As part of a detox - Some people choose to fast as part of a detox plan, as it can help to cleanse your body of toxins.
For perceived health benefits - Many people choose to fast for health benefits, such as improved mental clarity and increased energy levels.
To prepare for a medical procedure - Fasting is often required before certain medical procedures, such as surgery or a colonoscopy.
How Does Water Fasting for 3 Days Work?
Water fasting for three days is a relatively extreme form of fasting, but it is still possible to do safely if you are prepared.
During a water fast, you will consume nothing but water for the duration of the fast. This means no food, no beverages (other than water), and no medications (unless they are absolutely necessary).
The main goal of a water fast is to put your body into a state of ketosis, where it begins burning fat for energy instead of glucose. A three-day fast can be challenging and uncomfortable, but many people find that the benefits outweigh these challenges. It's best to consult with a medical professional before attempting it.
What Is the Difference Between Intermittent Fasting and Water Fasting for 3 Days?
Intermittent fasting and water fasting are two different forms of fasting.
With intermittent fasting, you will fast for a certain period of time (usually between 12-24 hours) followed by eating normally until the next fast begins. This cycle is repeated multiple times each week, depending on your schedule.
The most popular types of IF include:
- The 16:8 method, where you fast for 16 hours and eat normally during the 8-hour window.
- The 12:12 method, where you fast for 12 hours and eat normally during the 12-hour window.
- The 18:6 method, where you fast for 18 hours and eat normally during the 6-hour window.
- The 14:10 method, where you fast for 14 hours and eat normally during the 10-hour window.
- The 5:2 method, where you eat normally 5 days per week and fast for 2 days per week.
- One meal a day (OMAD), where you eat one meal per day and fast for the other 23 hours.
- Alternate day fasting, where you fast every other day.
Water fasting for three days is much more extreme than intermittent fasting, as it requires you to completely abstain from food and drink for the entire duration of the fast. Most people use water fasting to help kickstart weight loss or reset their metabolism. It's important to consult with a medical professional before trying water fasting for three days.
Fasting for 3 Days: How to Do It Safely
A 3-day water fast can be brutal, but it's possible to safely do it if you take the right precautions. Here are some tips for safely fasting for three days:
Pre-fast
Before you begin your fast, it's important to do some preparation. This will help ensure that you are physically and mentally prepared for the challenge ahead.
1) Choose a date - The first step is to choose a date to begin your fast. It's best to pick a date when you have no major obligations or commitments, as you may not have the energy or focus to keep up with your normal routine.
2) Start eating healthy - Your body can better adapt to fasting when it is already getting all of the nutrients it needs from food. For this reason, it's important to eat a nutrient-rich diet for at least one week before starting your fast.
3) Stay hydrated - Staying hydrated is important during a fast, as your body will need additional water to help it transition into ketosis. Aim for at least 3 liters of water every day before starting a fast.
During the Fast
Once you have started fasting, there are several things you can do to make the experience more tolerable.
Start Small
A beginner should never attempt 3-day water fast without first trying a shorter fast.
Intermittent fasting is a good place to start, as it is much less extreme and can help you safely transition into longer fasts. Start with a 12-hour fast and gradually work your way up to fasting for 24 hours. Once you feel comfortable with fasting for 24 hours, you can then attempt 3-day water fast.
Don't Exercise
Exercise is powered by glucose, so it's not recommended to work out while fasting. In fact, you shouldn't even do much walking, as this can also cause your blood sugar to drop too low.
If you must exercise while fasting, make sure to do it in the morning before breaking your fast. And be sure to listen to your body - if you feel lightheaded or dizzy, stop immediately.
Drink Plenty of Water
Water is essential while fasting, as it will help prevent dehydration and keep your body functioning properly. Aim to drink 8-10 glasses of water per day while fasting.
You can also drink other beverages like herbal tea, but avoid anything with calories as this will break your fast.
Monitor Your Blood Sugar
If you have diabetes, it's especially important to monitor your blood sugar while fasting. Low blood sugar can be dangerous, so be sure to check your levels regularly. If they drop too low, break your fast and eat or drink something with carbohydrates.
After the Fast
Once you have completed your fast, it's important to start eating and drinking again slowly.
Break Your Fast Gradually
After fasting for three days, you will need to slowly introduce food back into your diet. Start with clear liquids like broth, and then move on to solid foods over the course of a few days.
Don't Overeat
After not eating for 3 days, your stomach will be smaller and you won't be able to eat as much as you used to. Start with small meals and snacks and gradually increase your portion size over the next few days.
Hydrate
Staying hydrated is the most important step after a fast, as your body will need extra water to help flush out any toxins that may have built up during your fast.
Who Should NOT Try a Fasting Diet for 3 Days?
Fasting is not recommended for:
Diabetics
People with diabetes should not fast, as it can cause their blood sugar to drop too low. If you have diabetes and want to try a fasting diet, speak with your doctor first to see if it's safe for you.
Pregnant or breastfeeding women
Pregnant or breastfeeding women should not fast, as they need extra calories and nutrients to support their babies.
Children
Fasting is not recommended for children, as their bodies are still growing and developing.
People with eating disorders
If you have an eating disorder, fasting can trigger unhealthy behaviors and make your condition worse. If you want to try a fasting diet, speak with your doctor or a registered dietitian first to help you safely make the transition.
Are There Any Benefits Of Fasting For 3 Days?
Fasting for 3 days has several potential benefits, including:
Weight loss
Three-day water fast will help you lose weight quickly as it helps to reduce your calorie intake.
Reduced Inflammation
Fasting can help to reduce inflammation in the body, which is linked to several chronic diseases like heart disease and arthritis.
Improved Gut Health
Fasting can help to improve the health of your gut by promoting the growth of good bacteria. This can help boost your overall digestive and immune function.
Autophagy
Fasting can help to promote autophagy, which is the process by which your body breaks down and recycles old and damaged cells. This can help protect you from diseases like cancer.
Detoxification
Fasting can help to detoxify the body by giving your organs a break from processing food. This can help improve your overall health and reduce your risk of chronic disease.
Improve Insulin Sensitivity
Intermittent fasting has been shown to improve insulin sensitivity and reduce the risk of diabetes. This may be because it helps to regulate your blood sugar levels and decrease inflammation in the body.
Improve Heart Health
Studies have shown that intermittent fasting can help to improve heart health by reducing cholesterol and triglyceride levels. This can lower your risk of heart disease and stroke.
Risks of Fasting for 3 Days
While these benefits sound promising, it's important to remember that fasting comes with some risks and should be done under the supervision of a doctor or registered dietitian.
Some of the risks you should know about include:
Malnutrition
If you don't eat for 3 days, you may become malnourished and your body will not be able to function properly. This can lead to serious health problems like organ failure and death.
Dehydration
When you fast, your body will excrete more water than usual through urine and sweat. This can lead to dehydration and make you feel tired, weak, and sick.
Electrolyte Imbalance
If you don't get enough nutrients and electrolytes while fasting, it can lead to an imbalance in your body that can cause muscle spasms, fatigue, dizziness, tremors, and confusion.
Health Conditions
Fasting can worsen some health conditions like diabetes, heart disease, and eating disorders. If you have a chronic condition, speak with your doctor before fasting to make sure it's safe for you.
Binge Eating
Intermittent fasting can trigger binge eating if you aren't careful. To avoid this, make sure to follow an appropriate meal plan during your fast and maintain a healthy diet even after it's over.
The Bottom Line
As you can see, there are many potential benefits associated with a 3-day fast.
If you are interested in trying a 3-day fasting diet, it is important to do your research and consult with your doctor first. While there may be some potential benefits to this type of diet, it can also be dangerous if not done properly.
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