What is Fasting for 36 Hours?
Fasting for 36 hours, also known as alternate day fasting, is a type of intermittent fasting plan where you alternate between fasting and eating days. On fasting days, you only consume water, black coffee, tea and other non-caloric beverages for a full 36 hours.
How Does the 36 Hour Fast Work?
With this fast, your eating window is the typical 24 hours in a day. And your fasting period is the remaining 36 hours where you abstain from food completely. For example, if you finish dinner at 6 pm on Monday, you would fast all the way until 6 am on Wednesday morning. At that point, you can eat a healthy breakfast to break your 36 hour fast and begin another 24 hour eating period.
Tips to Complete a Successful 36 Hour Fast
Here are some helpful tips to make it through the prolonged 36 hour fasting window:
- Stay hydrated by drinking lots of water and herbal tea
- Consume calorie-free beverages like black coffee to curb hunger
- Distract yourself with activities when cravings hit
- Don't attempt intense workouts while fasting
- Get plenty of rest and sleep during the fast
Benefits of Fasting for 36 Hours
Fasting for 36 hours comes with many potential health and weight loss benefits including:
Promotes Weight and Fat Loss
Fasting for an extended 36 hour window can encourage your body to burn through glycogen stores and tap into fat stores for energy. This can boost fat burning and result in weight and body fat loss over time.
Supports Metabolic Health
Studies show 36 hour fasting may regulate blood sugar, improve insulin sensitivity, stabilize hunger hormones like ghrelin, and support healthy metabolism.
Anti-Aging Effects
Nutrient restriction from intermittent fasting can activate longevity genes in the body and increase autophagy. This self-cleaning process in cells has anti-aging effects.
Heart Health
Research indicates 36 hour fasting may lower LDL cholesterol, blood pressure and heart rate to improve cardiovascular health.
Risks and Side Effects of a Prolonged 36 Hours Fast
While fasting can be safe for many healthy adults, extended fasting like 36 hours may lead to issues like:
Hunger, Irritability and Fatigue
It is very common to experience increased hunger, mood swings and low energy when fasting for 36 hours straight. This demands high mental willpower.
Dizziness and Headaches
Blood sugar and electrolyte imbalances from lack of food and drink variety can trigger headaches or lightheadedness in some fasters.
Binging After the Fast
The hunger built up over 36 hours may lead to overeating when you finally do break your fast. Be mindful at your first meal.
Who Should Not Fast for 36 Hours?
Pregnant or breastfeeding women, people under age 18, individuals with a history of disordered eating, and those with medical conditions should take extra caution or avoid 36 hour fasting completely. Consult your doctor first if uncertain.
With proper precautions, fasting for 36 hours can be safe, feasible and health promoting. But work up slowly to longer fasts and most importantly - listen your body's signals along the way.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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