Multi day fasting simply means going without food for more than one day at a time. With this type of fasting, there are many different ways to complete a multi-day fast. You may decide to fast between 24 – 48+ hours in a row every week or go without food for longer stretches of time at regular intervals. It all depends on your experience level, what you’re trying to achieve, and your unique lifestyle.
Typically, this type of intermittent fasting is more advanced and not for individuals new to fasting programs, as going without food for at least 48 hours can be challenging at first. If your body is used to eating every single day, you might need some help getting through long periods of fasting. You may decide to eat fewer calories on fasting days to keep your energy up.
We’ll talk about the ins and outs of multi-day fasting, what it entails, and how to maximize your chances of success. Learn more about this fasting plan and how it can help you reach your health and wellness goals.
Multi day fasting means fasting, going without food, for a minimum of 24 hours on a regular basis. It’s usually best to come up with a regular schedule when fasting to help you stay on target. Your body will start to fall into a routine as you go without food for regular periods of time. You may start by not eating anything on the weekends, a time when many of us like to take it easy. You won’t have to worry about having to go to work when fasting, helping you focus on results. This schedule is what’s known as 5:2 fasting, in which you eat five days a week and fast for the other two. The 5:2 program is a great introduction to multi day fasting.
Another multi day fasting option is alternate day fasting. Like it’s name, on this program you would choose to fast every other day. Just like the 5:2 program, the alternate fast is a full day fast.
An example of multi day fasting would be to begin fasting after dinner at 8 p.m on Sunday night, fast all day Monday, then eat breakfast (truly break-fast) on Tuesday morning at 8 a.m. for a total of 36 total hours in the fasted state.
Getting through the day without any food might not be an option in some situations. You might get too hungry along the way to continue fasting for at least 48 hours. That’s why some people will choose to eat around 300 to 500 calories on fasting days, so they can hold off until their next meal without breaking their fast. Some individuals find that these extra calories will increase the chances of sticking with the fast, so they are not as tempted to snack or cheat on days you’re not supposed to eat.
The multi day fasting process looks different for everyone. Your initial success with the program all depends on your lifestyle and experience with fasting. If you’re new to fasting, the multi day fast likely will be a program that you will need to work up to. You may be better off starting with time-restricted fasting or single-day fasts, so your body can adjust to going without food for longer stretches at a time.
When starting, make sure you eat a large meal the day before you’re supposed to start fasting. Make sure it’s full of lean protein, carbohydrates, vitamins, and minerals to keep your energy up. Over the next few days, you will start to crave food if your body isn’t used to fasting. Use fasting supplements and fasting support products designed to curb hunger and sustain energy. If you get hungry on fasting days, it’s better to stick to premade diet foods instead of opening the kitchen cabinet. You won’t be tempted with salty snacks and sugary treats. Fasting supplements are designed to maximize your chances of success by giving your body the nutrients it needs to get through the day. You can cut out all unnecessary calories if you limit yourself to just one meal supplement a day when fasting.
There are many benefits to going without food for at least two days at a time. With this of intermittent fasting, your body will go into what’s known as autophagy, the generation of new, healthy cells after the body cleans out old, damaged cells. This state occurs when the body uses these damaged cells for energy rather than using incoming calories from food. Nutritionists believe you need to go without food for at least 24 hours to reach this stage. Fasting benefits include weight loss, increased energy, enhanced fitness, and greater mental clarity.
Multi day fasting is one of the most effective ways to lose weight and remove body fat. You will be free to eat as you please on non-fasting days, so you can still enjoy the foods you love most. When fasting, you don’t have to worry about eating the wrong thing or not getting enough exercise. All you need is a strong dose of willpower and you can get rid of excess body fat.
Not eating for long stretches of time can also lead to higher levels of ketones and Human Growth Hormones (HGH). These are used to regulate fat in the body. With more ketones and HGH production, your body will make better use of the calories and fat you do consume, so it goes to powering your body instead of being stored fat.
This fast isn’t just about losing weight and reducing your waist size; it’s also about improving your overall health. Multi day fasting can lead to a range of health benefits, including lower blood pressure and lower blood sugar. It can also reduce your risk for chronic diseases, such as liver and heart disease, cancer, and stroke. Not only will you feel lighter and slimmer, but you’ll be healthier too. After a fast when the body is full of new, healthy cells, many people feel energized and more active. Multi day fasting can set you up for a long, fulfilling life.
As previously mentioned, this advanced fasting plan may take time for your body to regulate, especially if you’re new to fasting. If you’re having trouble getting started, save your strength for days that you plan on eating, such as an important due date for work, going on a trip with your friends, or running errands around town. You’ll have a better chance of sticking with the fasting program if you don’t feel as much pressure to eat on fasting days. Schedule more sedentary activities for days when you aren’t allowed to eat.
If you’re trying multi day fasting for the first time, you might begin to feel a little grumpy or irritated during your fast. Take a deep breath if you start to feel agitated and know that Fastwell can help. Fastwell’s food scientists and culinary experts created performance foods to help you through your fast. These carefully designed products, such as Curb Wellness Shake, Sustain Premium Electrolytes and Boost Pre-Workout Drink, that can be used as directed during fasting to curb hunger and increase energy without curtailing the physical benefits of fasting.
Multi day fasting isn’t for everyone. Don’t beat yourself up if you are having trouble with this program. You can always try time-restricted eating or one-meal-a-day fasts as an alternative. At Fastwell, we know that fasting isn’t one-size-fits-all. We tailor our programs and products to each customer, so you can find the right fasting schedule for your schedule and lifestyle. Regardless if you’re new to fasting or fasting is a part of your lifestyle, Fastwell has an intermittent fasting plan that will work for you. We are here to help you find success in all of your health and wellness goals. Contact our team of nutritionists today to learn more about the multi day fasting program.