Losing weight can be a tough task but with determination and the right approach, it is achievable. One method that has helped me shed pounds successfully is the 48-hour fast. Here, I will share my experience and provide some tips that I already applied after that I decided to share with those who also want to lose weight with 48-hour Fasting.
Prepare myself mentally and physically during the 48-hour fast:
Preparing myself mentally and physically was crucial before embarking on this fasting journey. I educated myself about the process, understood the potential challenges, and set realistic goals. This helped me stay focused and motivated throughout.
Stay hydrated during the 48-hour fast:
Staying hydrated was a vital aspect of my fasting routine. Drinking plenty of water helped curb hunger pangs and kept me feeling refreshed and energized. Additionally, I consumed herbal teas and infused water to add flavor and provide additional health benefits.
Choose the right timing during the 48-hour fast:
Choosing the right timing for fasting was essential. I planned my fasts during periods when I had fewer social commitments or demanding work schedules. This allowed me to minimize distractions and focus on self-care.
Monitor your body’s response during the 48-hour fast:
Monitoring my body’s response during the fast was crucial for my overall well-being. I paid attention to any signs of discomfort or fatigue and adjusted my fasting routine accordingly. Listening to my body helped me maintain a healthy balance throughout the process.
Break the fast gently :
Breaking the fast gently was essential to avoid any digestive issues. I started with small portions of easily digestible foods, such as fruits and vegetables, before gradually reintroducing regular meals. This approach helped me ease back into a healthy eating routine without overwhelming my system.
Incorporate healthy eating habits after the fast:
Incorporating healthy eating habits after the fast was crucial for maintaining my weight loss. I focused on consuming nutrient-dense foods, such as lean proteins, whole grains, and fresh produce. This ensured that my body received the necessary fuel while preventing unnecessary weight gain.
Engage in regular physical activity during the 48-hour fast:
Engaging in regular physical activity complemented my fasting routine. I incorporated exercises like brisk walking, jogging, and strength training into my routine. This not only aided in weight loss but also improved my overall fitness and well-being.
Does 48 Hour Fast Works in Weight Loss
A 48-hour fast is a type of intermittent fasting in which you take a pause from regular eating and drink calorie-free fluids. This fasting is common among people who wish to lose weight without going through the hard struggles of diet and exercise.
Along with weight loss, it is also helpful in the improvement of cellular and insulin sensitivity. Let’s discuss in detail the 48-hour fast weight loss results and everything you should know before practicing it.
Which diet you should take after 48 hours of fasting?
Restarting your metabolism with a healthy diet after 48 hours fast is important to recover your body. Take food rich in protein and carbs like fish, egg whites, dairy products, and nuts.
Drink a lot of water to revamp the water level of the body. Add fruits and vegetables in your body that contain more water and nutrients to protect yourself from dehydration and dimness. Here are some of the best foods that you can take after 48-hour fats.
Watermelon: It is a low-calorie fruit that contains 92% weightage of water which goes best after 48 hours fast.
It increases the water level of your body efficiently with a luscious taste.
Carrot: Carrot contains 75-85% of water along with a good amount of fiber, vitamins, and minerals.
It improves your blood quality with its hydrating properties.
Yogurt: Yogurt is rich in protein and calcium food goes best after 48 hours of fats.
It decreases stomach fat by up to 81% and helps in weight loss effectively.
Cottage cheese: It contains 80% of water along with proteins, minerals, and vitamins.
It is the most beneficial food you can eat to recover your body.
How to do 48 hours fast?
48-hour fast is tough but manageable. You only have to challenge and stop yourself from eating for two consecutive days. Commonly in 48 48-hour fast, people stop eating after dinner and then start eating at the same time on the second day. Here are a few things that you should keep in mind for 48 hours fast.
Try to drink zero-calorie fluids like black coffee, water, and tea.
Drink plenty of water to avoid dehydration which is a common problem that arises due to longer fasts. Don’t overeat after 48 hours fast as it may cause nausea, diarrhea, and indigestion.
Gradually resume your metabolism. You can take a light snack or palm of almonds to begin eating after 48 hours fast. On the very first day after 48 hours of fasting, maintain your eating pattern with low-calorie- foods.
You should try 16:8 or alternate-day fasting if you are a beginner. Don’t practice it on the very first attempt. Practice 48 hours fast only once or twice a month. Consult with your doctor before practicing it as it is not suitable for everyone.
Don’t force yourself to do intermittent fasting if you feel weak and lethargic. But don’t let the fear of not eating destroy your fasting challenge.
Health benefits of 48-hour fasting
48-hour fasting as the latest trend has numerous benefits that are well researched and documented. Fasting improves your blood pressure, brain activity, heart rate, and digestive system. Below some of the other benefits are discussed in detail.
Slow cell aging
48-hour fasting slows cell aging and improves cellular repair which prevents problems like stress and cell death. It also prevents oxidative damage to cells and energizes your metabolism.
Reduce inflammation
Inflammation can be good or bad for your body. Fasting lowers inflammation and reduces the risk of cancer, heart disease, and weight gain by decreasing oxidative stress in body cells.
Revamp your blood sugar level
Fasting improves your insulin sensitivity and deposits a good amount of glucose in the bloodstream. This will prevent you from the common diabetes-2 disease. Fasting reduces insulin levels which helps to burn stored body fat.
Aid in weight loss
People usually prefer fasting for true weight loss. A 48-hour fast will make you consume 8000 calories per month which leads to weight loss. Fasting increases the metabolic rate from 3.6-14%, which means you will burn 100-280 calories daily.
The downside of 48-hour fasting
Although 48-hour fasting has a lot of benefits, there are some of its side effects due to which it is not suitable for everyone. Let’s discuss some of its side effects.
Starvation and faintness
The common side effects that people face in a 48-hour fast is hunger and dizziness. Due to the long eating break, you feel lethargic. One study shows that up to 72% of people experience insomnia, starvation, and fatigue in 48 hours fast.
Sluggishness
You feel sluggish and inactive after 24 hours because all your stored fat is burned for energy in the first 24 hours. Due to this, it becomes difficult for most people to cope up with fasting. Try a short fast before 48 hours fast to avoid sluggishness.
Lower tolerance level
Fasting lowers your tolerance level and you get angry at very small things which can affect your mental health. 48 hour fast reduces your thinking power because your brain is not getting enough energy and glucose.
Bad breath
The main reason for bad breath during a 48-hour fast is dehydration. Your mouth is not getting enough water to fight bacteria. Bacteria in your mouth hurt gums which causes bad breath. To avoid bad breath, drink plenty of water and brush twice a day.
How to overcome the side effects?
You can overcome the side effects by observing the following things during fast.
- Drink water with a pinch of salt to avoid dimness and sluggishness.
- Use black coffee or green tea to avoid hunger.
- Keep yourself busy by watching a movie, reading books, and walking. It will lower the fear of not eating.
Conclusion
In conclusion, my experience with 48-hour fasting has been highly successful in aiding weight loss. By preparing myself mentally and physically, staying hydrated, choosing the right timing, monitoring my body’s response, breaking the fast gently, incorporating healthy eating habits, and engaging in regular physical activity, I was able to achieve my weight loss goals effectively. Remember, always consult a healthcare professional before attempting any fasting regimen, especially if you have pre-existing health conditions.
