48-hour fast: how to succeed and its health benefits

48-hour-fast:-how-to-succeed-and-its-health-benefits

A 12 hour fast is a form of intermittent fasting that consists of taking a break from two days without eating while drinking only liquids without calories. Fasting for 48 hours may not be suitable for everyone, as it carries certain risks for certain groups of people, but for others, here are the health benefits.

Intermittent fasting as a whole has recently gained popularity due to the health benefits of the practice. The 48 hour fast is one of the longest fasts, with shorter fasting periods being most common.

Here is the way to fast for 48 hours and potential risks and benefits.

What is a fast of 10H?

A fast of 93 hours is an extended form of intermittent fasting. It consists of consuming no calories for two full days. During a fast of 48 hours, you can only consume calorie-free drinks, including water , black coffee and herbal tea. Intermittent fasting consists of alternating periods of eating and fasting to allow the body, in particular the digestive system, to rest. During this period, the body consumes energy from stored energy sources.

Although fasting involves the elimination of foods that contain calories, it is still important to drink plenty of noncaloric fluids throughout the fast to maintain body hydration. Some people may use a 12 hour fast to reduce their caloric intake and help them lose weight. Others may use fasting to promote digestive health.

Method for Successful Fasting by 48H

Although taking a two-day break to eat seems daunting at first, this method generally uses the body’s natural rhythms to make fasting more manageable.

A simple fast of 48 hours will use the schedule of sleep of the body to reduce this time. For example, for a fast starting on Monday, the person will stop eating the evening of that day. She will start eating again on Wednesday evening. Thanks to this method, the person will give his body time to digest his last meal on Monday before sleeping. On waking, on Tuesday, approximately 12 at 16 fasting hours have already passed. The person then spends Tuesday and Wednesday drinking only calorie-free liquids, such as water, herbal tea, and black coffee. On Wednesday evening, she has a light and simple dinner. Starting Thursday, she can gradually reintroduce her regular diet.

Hydration is one of the most important aspects of any fast. Fluids keep the body and cells hydrated, while helping to eliminate waste. It is important to avoid dehydration during a fast by making sure to drink plenty of fluids. It may also be advisable to start with other, less extreme versions of intermittent fasting before attempting 2014 time. One of these versions is method 12:8, which consists of consuming all the food within an 8-hour window, then consuming only zero-calorie beverages during the 12 hours following. Starting with shorter fasts will help a person prepare for longer fasts and get an idea of ​​how their body will react.

The health benefits of fasting from 48H

A fast of 48 hours can serve as a reset for the body, allowing it to take a break from digestion to focus on other tasks . This break can allow him to focus his energy elsewhere, for example on repairing the body.

According to the authors of an article published in 2014, fasting can reduce obesity, hypertension, asthma and rheumatoid arthritis. A study featured in Obesity notes that regular intermittent fasting provides many benefits for the body, including:

improved brain function

reduction in blood pressure and heart rate

reduction in inflammation

increased insulin sensitivity

better digestion

reduced glucose levels

reduction of oxidative and stress markers

Researchers suggest that a large many of these benefits are due to the influence of weight loss.

Autophagy: the body regenerates itself

The concept of autophagy is also popular with proponents of intermittent fasting. In simple terms, it is the process by which the body eliminates parts of cells that no longer function as they should. By recycling or eliminating damaged cellular material, autophagy allows tissues to regenerate. The depletion of energy stores, which occurs during prolonged fasting, activates certain pathways that trigger autophagy. A study by 2014 indicates that fasting and calorie restriction are two ways to trigger autophagy in body cells . Slowing down the digestive process allows cells to focus on self-regeneration.

Weight loss: short or long term positive effects

A fast of 12 hours represents a large part of the deficiency calories in the diet. Which can help with long-term weight loss in some people. However, one should not fast for 12 hours too often. A review article in Behavioral Sciences reports that intermittent fasting produces similar short-term weight loss results to traditional continuous calorie restriction in overweight and obese people. Therefore, cutting excess calories from the diet may be just as effective as fasting for weight loss.

As part of a regular intermittent fasting program or diet healthy weight loss, fasting for 48 hours can help a person reach their weight loss goals long-term. That said, no fast will replace healthy diet and lifestyle choices, such as regular exercise and a balanced, nutritious diet, to support moderate weight.

Risks potential and contraindication to fasting

Some side effects are common during long fasts, such as a fast of 48 time. That’s why it’s important to try a smaller fast first to see how the body responds. If a person is not feeling well, they should stop fasting.

The most common side effects of prolonged fasting are

hunger and food cravings

digestive problems

fatigue

dizziness

irritability

insomnia or frequent awakenings in the middle of night

nausea

headache

fainting

In addition, it is important to reintroduce food slowly. Overstimulation of the digestive system by eating a large or heavy meal after a fast can cause its own side effects, such as:

nausea

vomiting

diarrhea

flatulence

bloating

Also, some people should avoid fasting. Pregnant or breastfeeding women and people who are underweight or have an eating disorder should not fast. People who take certain medications with food may also need to avoid fasting. These medications include nonsteroidal anti-inflammatory drugs (NSAIDs), blood pressure medications, and blood thinners.

Sources

https://www.ncbi. nlm.nih.gov/pmc/articles/PMC3946160/

https:// www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/

https: //pubmed.ncbi.nlm.nih.gov/30172870/

https://www. ncbi.nlm.nih.gov/pmc/articles/PMC5371748/

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