72 Hour Water Fast: What happens and what to expect

A 72-hour water-only fast can have a profound of effect on your body and mind. A fasting for an extended period like this should only be undertaken under the guidance of a healthcare professional, as it can have significant effects on your health.
 
Researchers are studying fasting and the healing role it may play in Inflammatory Bowel Disease (Raman et al. 2023), rheumatoid arthritis (Palmblad and Ringertz 1991), diverticulitis (Marshall et al. 2018), enhancing cancer treatments (Longo, et al. 2014). And many other conditions!
Here are some things that happen during a 72-hour water fast:
 
Day 1:

• Ketosis: It takes about 12 hours to enter the metabolic state called ketosis. Your body will start using more of its fat stores for energy. (Anton et al., Obesity 2018)
• Hunger: Initially, you may feel hungry as your body is used to regular meals. This hunger can be quite strong during the first day.
• Blood Sugar: Your blood sugar levels may drop, causing some people to feel lightheaded or weak. Be careful during a fast. Dizziness can increase while standing up. Slow down!
• Energy: You will probably experience a decrease in energy and alertness as your body uses up stored glycogen for energy.

Day 2:

• Hunger Subsides: Some people report that hunger diminishes significantly on the second day of fasting.
• Increased Ketosis: Your body will still use some of its own stored carbohydrates. We store sugar as glycogen. When filled, we store about 1 lb of glycogen. This holds about 3 lbs of water. So, much of the weight loss in the first few days of ketosis is water weight that leaves as the glycogen is consumed. Some people experience increased mental clarity during this phase; and some people experience increased brain fog. (Anton et al., Obesity 2018)
• Detoxification: Your body may start to “detoxify” (get rid of junk and recycle). This can lead to symptoms such as bad breath, body odor, and changes in skin condition.
• Autophagy Begins: The lack of calories triggers off many chemical signaling in your body. Some of these signals tell your cells to recycle. Sometimes it is a complete cell. Other times, it is cleaning up junk and damaged parts within a cell. Your body can then use those gathered substances and rebuild damaged parts. (Alirezaei et al., Autophagy 2010)
• Energy Levels: Some people experience an increase in energy as they adapt to fasting.
• By the end of Day 2, growth hormone changes take place that help lead to the rebuilding of cells and tissues. (Hartman et al.,1992)

Day 3: 

• Insulin levels drop and IGF-1. This promotes hematopoietic stem sell regeneration. Yes, we get a bunch of fresh blood cells. (Longo, et al. 2014)
• Steady Ketosis: By the third day, your body is well into ketosis, and you’re primarily burning fat for energy.
• Mental Clarity: Some individuals report enhanced mental clarity and focus during this phase. Other people experience continue brain fog.
• Physical Weakness: Your energy levels may still be lower than usual, and physical activities may be challenging. Take it easy!
• Cravings: Food cravings can return as your fast progresses.
• Dehydration: It’s important to stay hydrated throughout the fast, as dehydration can become a concern.

Breaking the Fast: 
Refeeding: When you decide to break the fast, it’s crucial to do so gradually and with easily digestible foods like fruits, cooked vegetables, and small portions of lean protein. Your digestive system may be sensitive after an extended fast.
 
Hormones that regulate hunger and metabolism is temporarily altered, so it’s important to reintroduce food carefully to avoid overeating.
 
Remember that individual experiences can vary, and fasting for an extended period like 72 hours may not be suitable for everyone, especially if you have underlying health conditions. Always consult with a healthcare professional before attempting any prolonged fast and closely monitor your body’s responses throughout the fast. It’s essential to listen to your body and break the fast if you experience severe discomfort, weakness, or other concerning symptoms.

Reach out to us if you would like to explore the possibilities of water fasting.

---