How to Do a 48 Hour Fast: A Complete Guide for Beginners

A balanced diet and regular physical exercise are good ways to regulate your body weight and live a healthy life. Plus, adding a fast to your regimen can deliver various health benefits. 

Intermittent fasting is a viable way to lose unwanted weight and maintain a fit body and mind. A fasting pattern that alternates between eating and fasting periods, the 48-hour fast is a type of intermittent fasting. It has gained much popularity across all age groups in recent years. Here’s more on what the 48-hour fast is all about and a complete drill down on 48-hour fast benefits. [1]

About 48-Hour Intermittent Fasting

While a 16-hour fast is quite common, thanks to the 16:8 IF split, for all those who can fast for a longer duration, the 48 hours fast can be a better choice. Although this may seem like an extensive period, it is practiced by many who wish to lose weight.

As the name implies, a 48-hour fast involved not eating for two days. A common method of following this fast is to stop eating after dinner on the first day and begin eating at dinner on the third day.

This fasting method allows you to drink zero-calorie fluids such as water, sugar-free black coffee, or herbal tea during the fasting period. Dehydration can be a major concern during fasting. Hence, drink plenty of water while observing a 48-hour fast. 

What to eat after a 48-hour fast? The ideal way to break the fast is to introduce food instead of gradually overstimulating your gut. Overeating after a fasting period can lead to nausea, bloating, and diarrhea. Experts suggest that the first meal after breaking your fast should comprise light and healthy snacks such as a handful of almonds, followed by a small meal at least one to two hours later. 

You should start on the fasting path with a goal in mind. Whether it is weight loss or improvement of overall metabolic health, the desired goal can help you determine the most suitable fasting method. Based on it, you can work out the required calories and nutrients you would consume to achieve your target.  

Eating on Non-Fasting Days

Maintaining a regular eating pattern on non-fasting days is essential so you don’t overeat and gain weight. Your fasting regimen will fail if you eat more on the non-fasting days to compensate for the 48-hour fasting period. Binge eating can put you in a calorie surplus, eventually leading to weight gain. 

If you wish to do a 48-hour fast, start with shorter fasting durations, such as a 16-hour or 24-hour fast, before jumping into a two-day fasting session. Shorter fasting durations will help you observe your body’s metabolic reaction to the no food period. Consulting your health professional to eliminate any risks associated with underlying health conditions, especially if you are dealing with existing health conditions. 

Benefits of a 48-Hour Fasting Regimen

Studies indicate that fasting can regulate metabolism and stabilize glucose levels to improve overall health. [2]

The following are some benefits of fasting for 48 hours:

1. Slows Cell Aging

When the body is injured or sick, it needs to repair itself. One way the body does this is through a process called autophagy. Autophagy allows cells to remove and replace parts that are no longer functioning correctly or have been damaged by disease. By doing this, tissues can regenerate and the body can heal. By fasting for just 48 hours, you can encourage autophagy, prevent disease, slow down aging and help your body heal itself.

2. Minimize Inflammation

Studies suggest that fasting for more than 24 hours may lower inflammation. It happens due to the reduced oxidative stress in your cells. Chronic inflammation is associated with severe health consequences, including heart disease, rheumatoid arthritis, and cancer. [3]

3. Can Regulate Blood Sugar Levels

It’s important to maintain a healthy diet and exercise regularly to keep your blood sugar balanced. The hormone insulin is responsible for storing protein, carbs, and fats. When you don’t eat for over 24 hours, stored glycogen levels are depleted, causing your insulin levels to decrease. This allows your body to burn stored fat for energy.

Several studies reveal that fasting, especially for 48 hours, may decrease insulin levels and improve the body’s ability to transport blood sugar more efficiently. [4]

If you want to lose weight, you might be able to reduce your calorie intake by almost 8,000 calories every month by going on a 48-hour fast once or twice a month.

However, watching what you eat through the non-fasting period is essential so that you don’t compensate for the lost calories during the eating period. Many interesting studies reveal that fasting can increase your body’s metabolic rate by 3.6-14 percent. However, fasting beyond 72 hours may not be favorable. [5]

Drawbacks of Fasting For 48 Hours

A good rule to follow when fasting is that if you feel unwell while fasting, you should not continue it. Some common side effects that one is likely to experience when fasting for 48 hours include:

• Exhaustion, fatigue, and dizziness, especially in the first 24 hours.
• Gluttonous cravings as your body experiences hunger pangs.
• A 48-hour fast could interfere with your social life. For instance, when you head out for meals with friends or family on holidays while observing a fasting pattern, it may become difficult to stick to your fasting schedule.
• 48-hour fasting can also cause headaches, hypertension, abdominal pain, nausea, and insomnia.
• Prolonged fasting could cause vitamin and mineral deficiencies, especially in people with existing medical conditions. [6]

You should observe your body to understand how it is reacting to fasting. Before following this fasting plan, you should always seek the advice of a health professional if you have any pre-existing medical condition.

Figuring Out a Meal Plan Can Help

Knowing what to eat during the eating window is important, and a proper plan can help you better deal with the fasting period. 

You don’t have to be restrictive when it comes to meals. Your body requires calories, macro, and micronutrients to stay healthy, so try to incorporate them into your diet. Meal planning can also help you stick to your calorie goals.

How to Minimize Side Effects of 48-Hour Fasting?

Since prolonged fasting can cause dehydration, it is essential to supplement with electrolytes and calorie-free fluids. It is vital to replenish the depleted electrolytes in your body—calcium, sodium, magnesium, and potassium—especially if you are fasting for more than 24 hours. 

Here are a few things you can do to reduce the possible side effects of fasting for 48 hours:

• Drink green tea or black coffee to lower hunger pangs. On the other hand, excessive caffeine consumption can cause dehydration.
• Hydrate using zero-calorie sparkling water.
• Engage yourself in stimulating activities to keep your mind away from hunger. 

Who Should Not Fast For 48 Hours?

While fasting has several benefits, it can be risky, especially for certain people. Avoid 48-hour fast if you:

• Have type 1 diabetes
• Frequently experience low blood pressure
• Are underweight
• Have a history of eating disorders 

Moreover, pregnant women, those breastfeeding, women trying to conceive, or those with a history of amenorrhea feature in the risk category. People undergoing treatments or under medications such as insulin, blood thinners, or nonsteroidal anti-inflammatory drugs must also avoid 48-hour fasting. 

Frequently Asked Questions

 

Wrapping Up

A 48-hour fast once a week has been proven effective for those trying to lose weight or boost insulin sensitivity. However, longer fasts can be daunting for anyone not used to it. Experts recommend starting new diets gradually, so you are able to adjust better. You should talk to a doctor or dietician before beginning any new diet.

If you’re healthy, it’s a good idea to combine intermittent fasting with exercise to maximize weight loss results. To maintain your muscle mass during a 48-hour fast, ensure you consume enough protein during your eating periods and engage in resistance training. 

References

1. CDC. “Physical Activity for a Healthy Weight | Healthy Weight, Nutrition, and Physical Activity | CDC.” Centers for Disease Control and Prevention, 16 June 2022
2. Patterson, Ruth E., et al. “INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH – PMC.” PubMed Central (PMC), 6 Apr. 2015
3. Lavin, Desiree N., et al. “Fasting Induces an Anti-Inflammatory Effect on the Neuroimmune System Which a High-Fat Diet Prevents – PMC.” PubMed Central (PMC), 28 Apr. 2011
4. Yuan, Xiaojie, et al. “Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis – PMC.” PubMed Central (PMC), 24 Mar. 2022
5. “Enhanced Thermogenic Response to Epinephrine after 48-h Starvation in Humans – PubMed.” PubMed, 1 Jan. 1990
6. Longo, Valter D., and Mark P. Mattson. “Fasting: Molecular Mechanisms and Clinical Applications – PMC.” PubMed Central (PMC), 16 Jan. 2014

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