How often to fast (48-72 hours)

Silent_Soliloquy

I have enjoyed limited fasting, and have finally broken my platteu.

Is there a limit as to how often to fast? Is 48 hours once a week reasonable?

Not looking for medical advice, just feeling out the common sense consensus.

I did two 48 hour and one 72 hour water fasts these last 3 weeks... but this week it's like my body said no. Previously i felt great... but this week i was very low energy and low mood etc.

I enjoy the 48 hour fast because doing 1500 cal/day just leaves me constantly snacky. Committing to the fast lets me still lose but also eat to satisfaction the other 5 days a week.

I'm in good health all around.

Any thoughts or opinions are greatly valued,

Kathryn247

1500 cal/day just leaves you "constantly snacky" because that's not enough calories for you. 1500 is the bare minimum for men, if you are active at all you should also eat back your exercise calories.

Fasting for that long can cause more problems than it helps, and sounds like a horrible way to live, tbh.

What are your goals? Have you looked into intermittent fasting?

Eat more.

MikePTY

The common consensus is: zero. Zero is the best amount of times to do a 48 to 72 hour fast.

If the idea of eating more most days, and restricting heavily on a couple of days appeals to you, a better thing to look at is 5:2 intermittent fasting. In a 5:2 set up, you would eat at maintenance 5 days of the week, and 2 non-consecutive days of the week, you would do very low calorie, where you still eat, but a significant deficit. . This is a strategy that has worked for some people, and could potentially work for you. But a 48-72 hour straight fast is not recommended under any circumstances.

pierinifitness

@MikePTY you may be correct that zero is the common consensus but guess what, more likely than not, most from among the common consensus have not personally conducted the "science experiment" so speak from what they've read someone else say. I've not tested a 48 to 72 hour fast, have you?

I've spoken to people who have fasted for extended time periods including a recent conversation with someone I met one day while working out at a high school track. The person spoke of his experience and what it was like. He wasn't some wacko guy either, just someone interested in fasting, decided to experience it and then share his experience with someone who had a similar interest.

Common consensus is fine but that doesn't make it informed. My two cents.

Annie_01

I know little to nothing about 48 or 72 hour fasts or how often they are safe to do so I will say nothing. However...the bolded below indicates that problems exist somewhere.

Silent_Soliloquy wrote: »

I have enjoyed limited fasting, and have finally broken my platteu.

Is there a limit as to how often to fast? Is 48 hours once a week reasonable?

Not looking for medical advice, just feeling out the common sense consensus.

I did two 48 hour and one 72 hour water fasts these last 3 weeks... but this week it's like my body said no. Previously i felt great... but this week i was very low energy and low mood etc.

I enjoy the 48 hour fast because doing 1500 cal/day just leaves me constantly snacky. Committing to the fast lets me still lose but also eat to satisfaction the other 5 days a week.

I'm in good health all around.

Any thoughts or opinions are greatly valued,

Silent_Soliloquy

@Annie_01 ... yes ... definitely listening to my body and eating normally this week. It's the main reason i posted. I wasn't sure if it was a glycogen depletion issue or etc.

@Kathryn247 ...i do near-OMAD in my non fasting days. If you have time, what problems from fasting were you refering to? Again, i am only looking at the 48 ish hour ranges.

Also for clarity, i drink 2 cups black coffee and 64 ounces of water on my fasting days.

I appreciate everyone's feedback. I was interested in prevailing opinion... and so for you who opined, thank-you.

gallicinvasion

pierinifitness wrote: »

@MikePTY you may be correct that zero is the common consensus but guess what, more likely than not, most from among the common consensus have not personally conducted the "science experiment" so speak from what they've read someone else say. I've not tested a 48 to 72 hour fast, have you?

I've spoken to people who have fasted for extended time periods including a recent conversation with someone I met one day while working out at a high school track. The person spoke of his experience and what it was like. He wasn't some wacko guy either, just someone interested in fasting, decided to experience it and then share his experience with someone who had a similar interest.

Common consensus is fine but that doesn't make it informed. My two cents.

Lol what? OP literally asked for the common consensus.

Kathryn247

@Silent_Soliloquy have you not done any research yourself on the potential negative effects of doing this?
I did a quick Google and found 1) few reputable sources of information, which indicates it's not a generally okay thing to do, and 2) a whole bunch of negatives, and nothing positive that's proven and can't be achieved through other means.

Silent_Soliloquy

I've done a lot of research ... and discussed it with my doctor... and regularly see a registered dietician.

In my specific circumstance, It is my understanding that with blood glucose over 70 and ketones about 3.0, that the fast is still beneficial.

I was curious what the general popular opinion was ... abstracted from my individual results.

Any links to sources indicating the damage of a 48-hour fast that you have found would be highly appreciated as part of my data collection.

Silent_Soliloquy

Slightly off the originally intended topic ... but my fasts are design for the reduction of scar tissue through autophagy not just the reduction of fat specifically.

Obviously losing 12 lbs of fat would be cool too.

L1zardQueen

Scar tissue? Do you mean stretch marks?

nutmegoreo

Silent_Soliloquy wrote: »

Slightly off the originally intended topic ... but my fasts are design for the reduction of scar tissue through autophagy not just the reduction of fat specifically.

Obviously losing 12 lbs of fat would be cool too.

I'd be curious of your results. The science on autophagy is still pretty new. As far as I know, studies have been limited to yeast, worms, and mice. Someone had done the maths and converting mice days/years to human days/years, and the fasting period equivalency was not something that would be sustainable, nor did it seem worth it.

snickerscharlie

pierinifitness wrote: »

@MikePTY you may be correct that zero is the common consensus but guess what, more likely than not, most from among the common consensus have not personally conducted the "science experiment" so speak from what they've read someone else say. I've not tested a 48 to 72 hour fast, have you?

I've spoken to people who have fasted for extended time periods including a recent conversation with someone I met one day while working out at a high school track. The person spoke of his experience and what it was like. He wasn't some wacko guy either, just someone interested in fasting, decided to experience it and then share his experience with someone who had a similar interest.

Common consensus is fine but that doesn't make it informed. My two cents.

I don't need to have personally jumped off a cliff to realize it's likely not going to end well for me, either. Sometimes common consensus = common sense. Fasting for 72 hours would be an example of that.

zeejane4

I've been doing various IF protocols for 7 years now, but have never done water fasts since I don't see the point of them.

OP, have you looked into Martin Berkhan's stuff yet? He's pretty much the Godfather of IF and his site has tons of info on it, he also just came out with a book that might be worth reading

https://leangains.com/

Silent_Soliloquy

@L1zardQueen and @nutmegoreo

This is getting outside the scope of what i first intended from this thread... But i did a five day fast earlier in the year... and i had a large raised scar from a puncture wound on my calf... i had it for years. 2 days after my fast ended i noticed it was completely flat. 2 weeks after it was basically skin colored.

I didn't know anything about autophagy at the time. And I'm not saying the one isolated incident is a scientific study... but i am interested in what further cleansing my body could go through with fasting, and the ideal length, etc.

With the insides of our bodies housing all kinds of scar tissue from 30+ years of life (and in my case a lot of boxing), it has become a subject of interest for me. Not something i in any way am suggesting for others.

Additionally (since we are this far in), when examining the minnesota starvation experiment (1945), it was shown that hunger is at its highest during caloric restriction. After 48-60 hours of fasting, hunger ceases. And in the cases of many extended fast studies, metabolism does NOT drop (many times it increases) during a water fast. Also patients on 1000 calories a day lost 22% of their muscle. Patients on zero calories lost zero.

No hunger? Higher metsbolism? Seemed worth studying further.

Silent_Soliloquy

@zeejane4 ... i have seenthe lean gains program. The results they profess are astonishing if the goal is to have a shredded muscular look

NovusDies

So none of your research indicated that with 12 pounds of fat to lose that maintaining a high rate of deficit and regularly fasting would be a bad thing? You didn't find anything about how your body will start metabolizing muscle in these situations?

48 hours once a week is highly unreasonable. You need to eat a boatload of calories the day before and the day after a 48 hour fast. You also need to plan on being very still so your life is basically on hold for that period of time. I know this from experience and I have always done juice fasts so I was still getting a few hundred calories per day. I never did one for weight loss.

I am not sure I should even be responding to this thread because honestly with that little weight left to lose this is kind of disordered the way you are thinking.

<<Paging @pav88 >> Pav is a good resource in these discussions. Much better than me.

NovusDies

Silent_Soliloquy wrote: »

@L1zardQueen and @nutmegoreo

This is getting outside the scope of what i first intended from this thread... But i did a five day fast earlier in the year... and i had a large raised scar from a puncture wound on my calf... i had it for years. 2 days after my fast ended i noticed it was completely flat. 2 weeks after it was basically skin colored.

I didn't know anything about autophagy at the time. And I'm not saying the one isolated incident is a scientific study... but i am interested in what further cleansing my body could go through with fasting, and the ideal length, etc.

With the insides of our bodies housing all kinds of scar tissue from 30+ years of life (and in my case a lot of boxing), it has become a subject of interest for me. Not something i in any way am suggesting for others.

Additionally (since we are this far in), when examining the minnesota starvation experiment (1945), it was shown that hunger is at its highest during caloric restriction. After 48-60 hours of fasting, hunger ceases. And in the cases of many extended fast studies, metabolism does NOT drop (many times it increases) during a water fast. Also patients on 1000 calories a day lost 22% of their muscle. Patients on zero calories lost zero.

No hunger? Higher metsbolism? Seemed worth studying further.

I am not buying it. I am not saying that there may be some "research" out there but I highly doubt it is a credible study. Anything you really want to believe can be believed with the right google search including that the world is flat.

WholeFoods4Lyfe

I am a huge proponent of fasting, both intermittent as well as occasional longer fasts of 2-3 days. I am also interested in Autophagy and have been spending a lot of time researching it as it's a relatively new topic of discussion. I IF several days a week, and also routinely practice OMAD once or twice a week. I've been back on Keto for 5 weeks and probably within the next month or so I'll reintroduce occasional 48hr fasts. When I've done them historically I've always felt awesome, but on the off occasion where I wouldn't, I never powered through and would just eat and then try again in a few days. It's so important to listen to your body and not force the fast. It's important that you are adequately fueled both before and after your fast. Some recommend against exercise while fasting, but I think that is really up to the individual. If you feel up for it, then go for it, but don't hesitate to use your fasting days as resting days either. Feel free to PM me if you want to discuss further, I'm sure I've already opened myself up to a ton of woo's just base on my response here. Oh well, I'm use to it

Silent_Soliloquy

@WholeFoods4Lyfe I quintupled my woo's by posting this thread lol.

Sent you a FR

mmapags

Silent_Soliloquy wrote: »

Slightly off the originally intended topic ... but my fasts are design for the reduction of scar tissue through autophagy not just the reduction of fat specifically.

Obviously losing 12 lbs of fat would be cool too.

Except that with the sort of fasting you are considering, the loss would not be all fat. There would be valuable lean mass lost also. Do what you choose but for me, no thanks.