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What to Expect From a 3 Day Fast

what-to-expect-from-a-3-day-fast
<article> <section> <p align="justify">Recently, fasting has been the latest and greatest buzz-word in the health and fitness community. While it’s clear that this ancient practice has become increasingly popular, many people don’t know about the actual benefits that fasting can bring to their lives. </p> <p align="justify">Partaking in a fast requires you to refrain from consuming any food for a specific amount of time. When following a 3-day fast, you are allowed to drink water but must refrain from eating any food for a 72-hour period. Participating in a 3-day fast encourages autophagy, increased cellular regeneration, and numerous other health benefits <sup>1</sup>. </p> <p align="justify">Today, we’re going to talk about what you should expect from a 3-day fast, the weight you could possibly lose, and all of the health benefits that you could reap by participating in a 3-day fast!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>How Do You Start a 3 Day Fast?</header> <p align="justify">Fasting is a highly effective tool to induce <i>autophagy</i> which helps to encourage the regeneration of healthy cells but can also help to promote lower blood pressure levels and even increase energy levels!</p> <p align="justify">To reap all of the health benefits that a 3-day fast can promote, you need to have a solid understanding of how to properly use water fasting for your own gain. Before you start a water fast, you should consult with your doctor first to ensure that water fasting is a healthy decision for you.</p> <p align="justify">So, to keep everything simple, we’ve broken down how to start a 3-day water fast into a step-by-step process:</p> <div class="sub-head">Step One: Before the Fast</div> <p align="justify">On day one of your 3-day water fast, you’ll want to ensure that you’re drinking plenty of water to keep your body hydrated. Since you won’t be consuming any food for 72 hours, you won’t be receiving any extra water from the fruits and vegetables that you normally eat. To prevent yourself from becoming dehydrated during your water fast, make sure that you’re drinking <a target="_blank" href="https://www.warriormade.com/content/diet/hydration-how-much-water-should-you-be-drinking/"rel="noreferrer"><b>plenty of water</b></a>.</p> <p align="justify">Any protein that you eat before you fast will keep you feeling satiated and won’t spike your blood sugar. Blood sugar spikes are what cause you to feel hungry, so filling up on protein is key. You’ll also want to make sure that you eat plenty of <a target="_blank" href="https://www.warriormade.com/content/diet/the-best-low-carb-vegetables-to-eat-on-keto/"rel="noreferrer"><b>low-carb vegetables</b></a> that contain a lot of water, as making sure that your body is hydrated is a key competent to success.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/protein-written-surrounded-protein-0149.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/protein-written-surrounded-protein-0149.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/protein-written-surrounded-protein-0149.jpg "> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/protein-written-surrounded-protein-LR-0149.jpg" class="img-fluid" alt=" protein-written-surrounded-protein"> </picture> <div class="sub-head">Step Two: During the Fast</div> <p align="justify">Throughout the rest of your fasting, you’ll want to make sure that you’re drinking plenty of water. Keeping your body properly hydrated will not only fight against hunger pains, but it will also aid your liver in flushing out toxins.</p> <p align="justify">The second day of your 3-day fast is going to be the toughest, as you will most likely start feeling sluggish and hungry. Ensuring that you’re drinking enough water can help trick your body into feeling fuller but resting during your fast to converse your energy is essential. </p> <p align="justify">It’s also very important that while you’re water fasting, you keep up with your electrolyte levels. You can maintain your <a target="_blank" href="https://www.warriormade.com/content/diet/keto-electrolytes/"rel="noreferrer"><b>electrolyte balance</b></a> by adding in pink Himalayan sea salt to your water!</p> <div class="sub-head">Step Three: Eating After Your Fast</div> <p align="justify">What you eat and how much you eat as you break your fast is incredibly important, as properly acclimating your digestive system will help prevent digestive cramping and pain. Slowly easing back into eating normal, full-sized meals will make the entire process much easier on your digestive system.</p> <p align="justify">You should break your fast by drinking bone broth, since bone broth doesn’t contain any fiber and is easy for your digestive system to break down. About an hour after you’ve enjoyed your bone broth, you should eat eggs to introduce your body to something sturdier.</p> <p align="justify">Wait around two hours after you’ve eaten your eggs, and you should be set to eat a more normal meal. While it may be hard, listen to your body and don’t overeat. Over the next few days, your body will slowly begin to normalize.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Can You Drink Tea or Black Coffee?</header> <p align="justify">Some people feel that drinking tea or black coffee during a water fast could disrupt the fast, but as long as you don’t add any products with a caloric value into your beverages, you won’t spike your blood sugars, resulting in a broken fast.</p> <p align="justify">Adding tea or black coffee into your water fasting can help boost your energy levels and keep the hunger pangs away, assisting you in your 3-day water fast!</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/black-coffee-and-beans-on-burlap-0149.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/black-coffee-and-beans-on-burlap-0149.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/black-coffee-and-beans-on-burlap-0149.jpg "> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/black-coffee-and-beans-on-burlap-LR-0149.jpg" class="img-fluid" alt=" black-coffee-and-beans-on-burlap"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Can I Exercise On A 3 Day Fast?</header> <p align="justify">When you’re first starting your 3-day water fast, doing some light walking can help you burn through your glucose stores. But be prepared that while you’re fasting, you’re going to experience low energy and not want to do very much.</p> <p align="justify">We suggest that on the second and third day of your fast to take it easy and rest, especially if you’ve never before participated in water fasting.</p> <p align="justify">Taking it easy and listening to your body can help to ensure the success of your first 3-day water fast. Pushing yourself too hard when you’re exercising can cause you to feel extremely tired and lethargic <sup>1</sup>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>How Often Should You Do a 3 Day Fast?</header> <p align="justify">Depending on the type of health goals you’re trying to reach, how frequently you complete a water fast may be different than our recommendations.</p> <p align="justify">For example, if you’re just getting started working on creating a healthier lifestyle, participating in a <a target="_blank" href="https://www.warriormade.com/content/diet/water-fasting-what-it-is-and-how-to-do-it-right/"rel="noreferrer"><b>3-day water fast</b></a> once a quarter will help you clear your body of any unhealthy cells <sup>2</sup>. If you’ve already been following the ketogenic diet and using <a target="_blank" href="https://www.warriormade.com/content/diet/how-to-use-intermittent-fasting-to-accelerate-your/"rel="noreferrer"><b>intermittent fasting</b></a>, you won’t have as many unhealthy cells roaming around your body.</p> <p align="justify">If that’s the case for you, following a 3-day fast on quarterly basis could be a great tool to <a target="_blank" href="https://www.warriormade.com/content/diet/x-ways-to-boost-your-bodys-natural-detox-system/"rel="noreferrer"><b>naturally detox</b></a> your body and accelerate your weight loss if you find that you’re not losing weight as quickly as you once were.</p> <p align="justify">We also recommend using intermittent fasting on a regular basis to encourage your body to get rid of your unhealthy cells, while allowing yourself to eat after a 16-hour fast. If you’re interested in testing the waters of how your body reacts to fasting, <a target="_blank" href="https://www.warriormade.com/content/diet/intermittent-fasting-and-keto-should-you-do-them/"rel="noreferrer"><b>intermittent fasting</b></a> is a great way to start!</p> <p align="justify">Following along with a 3-day water fast is great for boosting your general health! But because of how long and restrictive this fast is, Warrior Made only recommends using it on a quarterly basis or doing a 24-48 hour fast depending on what your health goals are.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/water-in-two-glasses-table-0149.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/water-in-two-glasses-table-0149.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/water-in-two-glasses-table-0149.jpg "> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/water-in-two-glasses-table-LR-0149.jpg" class="img-fluid" alt=" water-in-two-glasses-table"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What Are the Health Benefits of Doing a 3 Day Fast?</header> <p align="justify">While participating in a 3-day fast may be a bit difficult if you’ve never followed one, there are numerous health benefits that accompany a 3-day fast.</P> <ol> <b><li><div class="sub-head">Encourages Autophagy</div></li></b> <p align="justify">Water fasting is a great way to promote <a target="_blank" href="https://www.warriormade.com/content/diet/fasting-and-autophagy-understanding-your-body/"rel="noreferrer"><i><b>autophagy</i></b></a>, which is your body’s natural process of clearing out defective or dead cells <sup>3</sup>. Even if you’re perfectly fit and healthy, the cells in your body naturally start to degrade over time. It’s also entirely normal for your body to shed unhealthy cells to make room for all of the new cells that your body is going to create.</p> <p align="justify">Using autophagy to get rid of cells that are only <i>partially</i> defective or damaged, instead of just getting rid of the cells that are completely dead, makes room for cells that are functioning perfectly.</p> <p align="justify">In the cells that are only damaged (and aren’t completely dead), the <i>mitochondria</i> (the powerhouse of a cell) isn’t functioning at its normal capacity, which causes the cells to mismanage energy <sup>1</sup>. By clearing out these damaged cells, and your body creating new cells that are functioning normally, your cells will actually start using energy more efficiently!</p> <b><li><div class="sub-head">Improves Heart Health</div></li></b> <p align="justify">If you’re worried about developing heart disease or you are looking to manage your heart health naturally without medication, using fasting to manage your heart health is a great step in the right direction.</p> <p align="justify">There have been dozens of studies that have shown how people who used fasting saw a significant reduction in their LDL cholesterol levels (bad cholesterol) <sup>4</sup>. Studies have also shown that using fasting can actually greatly decrease blood pressure <sup>5</sup>.</p> <p align="justify">Medication isn’t the answer for everyone, so if you’re looking for ways to naturally work on improving your heart’s well-being, studies have shown that fasting can greatly increase your heart health! </p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/scale-on-wood-floor-0149.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/scale-on-wood-floor-0149.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/scale-on-wood-floor-0149.jpg "> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/scale-on-wood-floor-LR-0149.jpg" class="img-fluid" alt=" scale-on-wood-floor"> </picture> <b><li><div class="sub-head">Boosts Weight Loss</div></li></b> <p align="justify">It’s a well-known fact that in order to lose weight, you have to create a calorie deficit. By participating in a 3-day water fast, you’ll be restricting your caloric intake and creating a caloric deficit, resulting in weight loss.</p> <p align="justify">Not only will you see a smaller number on the scale after participating in a water fast, but there have been some studies that have shown that fasting can actually boost your metabolism<sup>6</sup>! Fasting has also been shown to increase fat loss, while also minimizing the loss of lean muscle tissue <sup>7</sup>.</p> <p align="justify">Participating in a 3-day water fast has numerous health benefits and can help make your weight loss goals easier to attain. Intermittent fasting can also provide the same health benefits as a water fast but may be easier for you to follow if you’ve never participated in water fasting before.</p> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>How Much Weight Can You Lose by Fasting for 3 Days?</header> <p align="justify">The amount of weight that you can lose by using water fasting can vary. Studies have shown that water fasting can help to reduce your body weight by up to 8 percent over a period of six months <sup>8</sup>. Water fasting is a great tool for weight loss, but the exact amount of weight that you’re going to lose is dependent upon several factors, some of which include <sup>9</sup>:</p> <ul> <li>Your current metabolic health</li> <li>How much excess body weight you have to lose</li> <li>How active you currently are</li> <li>How much you’re sleeping</li> <li>Your stress levels</li> </ul> <p align="justify">So, while some people may have lost a decent amount of weight following a 3-day water fast (5 to 7 pounds), you may lose more or less depending on the factors listed above. But don’t forget that while fasting is a great tool for weight loss, there are so many other health benefits that you can gain!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>How Long Can You Safely Fast?</header> <p align="justify">The length of time that you can safely participate in a long-term fast changes from person to person. For example, if you’re a type 2 diabetic, fasting for a week could increase your chances of hypoglycemia <sup>10</sup>. Even if you’re completely healthy, fasting for too long can deplete your body’s stores of essential minerals, vitamins, and other important nutrients <sup>11</sup>.</p> <p align="justify">When experimenting with fasting, you should start out with a 16-8 fast, which is one of the recommended fasting periods for intermittent fasting. Unless otherwise directed by your doctor, it’s not recommended that you participate in a fast for more than 72 hours <sup>12</sup>.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/drinking-coffee-and-reading-0149.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/drinking-coffee-and-reading-0149.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/drinking-coffee-and-reading-0149.jpg "> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/drinking-coffee-and-reading-LR-0149.jpg" class="img-fluid" alt=" drinking-coffee-and-reading"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Wrapping Up</header> <p align="justify">There are numerous health benefits that a 3-day water fast can offer, but if you aren’t sure you’re ready to commit to a 3-day fast, intermittent fasting is an equally amazing fasting method. Intermittent fasting gives some of the same health benefits as a 3-day fast but allows you to eat every day and is a great way to build up to a longer fast.</p> <p align="justify">Water fasting is just one type of the several different fasting methods that you can learn about with the <a target="_blank" href="https://www.warriormade.com/products/warrior-made/"rel="noreferrer"><b>Warrior Made tribe</b></a>. Intermittent fast days, cheat days, and a ketogenic diet are all part of how we help <i>you</i> with your body transformation. <a target="_blank" href="https://www.warriormade.com/products/warrior-made/"rel="noreferrer"><b>Get access</b></a> to tasty keto meal plans and weekly workouts to help you lose weight and stay healthy! </p> <div class="sub-head">Resources</div> <ol> <li><p align="justify"><a target="_blank" href="https://www.organicfacts.net/health-benefits/other/health-benefits-of-fasting.html"rel="noreferrer">11 Impressive Benefits of Fasting</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.ketovangelist.com/fasting-destroys-your-cells-and-thats-a-good-thing/"rel="noreferrer">Fasting Destroys Your Cells</a></p></li> <li><p align="justify"><a target="_blank" href="https://aaptiv.com/magazine/what-is-autophagy"rel="noreferrer">Autophagy 101: What Is It And Does My Body Need It?</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/20300080"rel="noreferrer">Improvements In Coronary Heart Disease</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/17929537"rel="noreferrer">The Effects of Three-Week Fasting Diet On Blood Pressure</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/10837292"rel="noreferrer">Short-Term Starvation Is Increased As A Result Of An Increase In Serum Norepinephrine</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/21410865"rel="noreferrer">Intermittent Versus Daily Calorie Restriction</a></p></li> <li><p align="justify"><a target="_blank" href="https://ibimapublishing.com/articles/ENDO/2014/459119/"rel="noreferrer">The Effects of Intermittent Energy Restriction</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/factors-affecting-weight-health"rel="noreferrer">Factors Affecting Weight and Health</a></p></li> <li><p align="justify"><a target="_blank" href="https://health.usnews.com/health-care/patient-advice/articles/2017-06-22/9-guidelines-for-fasting-when-you-have-diabetes"rel="noreferrer">9 Guidelines for Fasting When You Have Diabetes</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.webmd.com/diet/fasting"rel="noreferrer"> Do Fasting Diets Work?</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.healthline.com/nutrition/water-fasting"rel="noreferrer">Water Fasting: Benefits and Dangers</a></p></li> </ol> </section> </article>

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